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Media and body image -

As far as bodies go, it’s extremely dangerous not to accept the reality of certain situations. We are all built differently, and although the media might tell you that a certain shape is the right one, it’s simply not true.

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We're all different -

We come in all different shapes and sizes. For instance, some people might be heavier because of hormones and some because it’s just in their genes.

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We aren't completely powerless -

However true this is, it is possible to change our bodies. We do this generally through nutrition and exercise. Often though, even nutrition and exercise won’t do the trick. We still find stubborn fat in areas we don’t want it.

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Midsection, hips, and thighs -

Most people will accumulate fat in their midsection or their hips and thighs. Your genes, sex, age, and hormones affect how much fat you have and where it goes.

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Age is a big factor -

The first thing to know is that your overall amount of fat increases as you get older. Where it shows up can be hard to manage.

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Genetics plays a part -

Your genes are estimated to account for around 50% of the equation. For instance, if most of the people in your family have rounder bellies, then it will be more of an uphill battle to be flat bellied.

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Males and females differ -

Your sex also has something to do with it. The range of body fat in men is 6 to 24%, whereas in females it’s 14 to 31%.

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Where it's stored -

With males, it’s natural for body fat to be stored around the midsection. With females, it naturally goes to the hips and buttocks, according to Keith Ayoob, associate clinical professor emeritus at Albert Einstein College of Medicine.

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The slowing metabolism -

Older people will have more fat. It’s natural. This is the slowing metabolism and gradual loss of muscle tissue. The extra fat will be visceral and not subcutaneous.

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Hormones -

You will also gain weight as you get into your forties because of the natural decline of hormones like testosterone (in men) and estrogen (in women).

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Some 90% is subcutaneous fat -

When we speak about changing where our fat gathers, it’s too simple. Some 90% of the fat is subcutaneous fat, often found around your butt, hips, or thighs.

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It plays important roles in health -

Keep in mind that this doesn’t happen by accident or by some kind of evolutionary fault. It controls hormones like leptin (making you feel full) and it makes adiponectin (an anti-inflammatory hormone).

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We should be a bit easier on ourselves -

In other words, we should all be attempting to resist the urge to judge our jiggle and accept that the media informs a visual narrative regarding our bodies that is unhealthy and often unattainable.

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Never mind the noise -

We cannot change how fat is distributed to our bodies, nor should we ever try. Anyone who says you can lose fat here and keep it somewhere else is misinformed.

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We can often decrease overall fat percentage -

With this in mind, we can, however, look to decrease our overall fat percentage level, which will, in turn, decrease the fat in certain places. It won’t move it around though.

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Junk food -

Junk food enters the bloodstream and triggers a spike in insulin, which acts as a fat deposit hormone. The fat is mostly visceral (deep in the gut surrounding organs). Being sedentary does the same. Stress also does it.

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Stress -

The stress hormone cortisol can be found deep in visceral fat tissue.

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Visceral fat kills -

What we should be concerned about more than anything else is visceral fat. This causes serious issues. The rules to healthy fat distribution are simple but hard to stick with.

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Complex carbs -

Choose to eat complex carbs. These are foods like barley, quinoa, potatoes, oatmeal, and beans.

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Exercise and diet -

Eat healthy fats and exercise at least 30 minutes a day. This will also help with the stress levels that cause fat to build up.

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Get enough sleep -

Sleep is super important and so is limiting alcohol. These play their role, but are also related to cortisol levels.

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Protein and complex carbs -

Avoid sugary stuff. Instead, try to eat mostly protein and complex carbs, which digest at a slower rate and keep insulin levels in check (which causes the body to store fat when it spikes).

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Polyunsaturated fats -

Polyunsaturated fats found in salmon, walnuts, and flax seeds are a great bet for growing calorie-burning muscle tissue.

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Strength training -

Strength training in high-intensity intervals doesn’t just burn lots of fat during the workout, it builds muscle. The tip: to lose fat in stubborn areas, try gaining muscle. And, as always, diet is important.

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Watch the booze -

Alcohol is a huge one for gaining weight. It’s a lot of sugar. It’s a lot of calories. Heavy drinkers have more belly fat. Do avoid binge drinking.

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Overeating -

Try to avoid overeating as well. When you eat too much of any food, even healthy food, your body stores the extra calories as fat.

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In summary -

You can’t exactly change where fat is stored in your body. It’s stored in certain places for a reason, and increases due to factors like age and sex.

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The real goal -

Our goal should be to become more accepting of our bodies in their natural shape and form and try to bring down our levels of visceral fat, which is hidden and surrounds vital organs, because this is the type of fat that can cause us health issues.

Sources: (Healthline)

See also: Countries with the highest quality of life, ranked

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