I'm going to mention two types of fat: body fat, which you carry around with you all day, every day, and "healthy" fats, which we should all be eating in our diets every day. How to they relate to each other? Well, what you eat each day directly affects your body fat and how much you have. So, read on....
Measuring your body fat is one way to track your success in your fitness journey. If the numbers on the scale aren't moving, you may still be losing body fat and gaining muscle (if you are hitting the weights), but will never truly know it unless you track your body fat. You can buy a body fat scale or have a fitness professional perform a measurement. There are many scales and charts out there that you can look at. The following is one that represents an example from ACE (American Council on Exercise). Average women should keep their body fat in the range of 20-29% until they become menopausal. After that time, body fat through age 60 can peak at about 32%. .
A chart from American Council on Exercise:
Classification Women (% Fat) Men (% Fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+
It's important to have SOME fat on our bodies. It protects our vital organs and helps our bodies function properly and hormones work as they should. It also gives us fuel for when we are facing an unforeseen illness or famine. Unfortunately, the "essential fat" is not the problem in our country these days.....the problem lies on the other end of the spectrum in the "obesity" category and there is nothing healthy about that! Too much body fat all over the body increases a woman’s risk for breast cancer. Too much inner abdominal fat leads to heart disease and diabetes.
You may not know this, but there are "skinny fat" people all around us that look like average sized people, but have a high amount of fat on their bodies. You can usually tell when you see an average sized person with no muscle tone whatsoever on their bodies. They don't have much shape. You would never categorize them visually as "obese," but for their own health, they should lower their body fat without losing their lean tissue in the process (lean tissue= muscle, bone, connective tissue, fluids, etc.). I can testify to the "skinny fat" phenomenon because I WAS that for years and years!
You can never "spot reduce," meaning that you can't willingly lose fat from just one area of your body. You will lose fat from all over your body and that is why we take fat measurements from different areas. For my clients, I do the "4 Point" measuring that includes the bicep, tricep, above the hip bone, and below the shoulder blade. Everyone loses fat differently....from different areas first and last at a different rate. It seems as though the "trouble spots" are the last place to lose!
One way to lose fat is to actually eat healthy fats in your diet. I recommend around 30% of your daily intake being healthy fats. Healthy fats can even out the insulin response in your body, can keep you full and keep you from over eating, and taste great! Many of them contain fiber and aid in digestive processes (keeps things moving through!). Some healthy fats in your diet can include:
1) Olive Oil
Extra virgin please! Olive oil has been shown to reduce the risk of cancer, reduced blood pressure, bolster the immune system, maintain bone health, act as a digestive aid, and even prevent age-related cognitive decline. Olive oil, a monounsaturated fatty acid (MUFA) is also a staple of the heart-healthy Mediterranean diet. MUFAs lower heart disease risk by decreasing total and LDL cholesterol without altering HDL levels. Some research also shows that MUFAs may also benefit insulin levels and blood sugar control to reduce the risk of diabetes.
2) Nuts (and NATURAL nut butters)
Almonds, pecans, walnuts, macadamia nuts, pistachios, etc. Nuts are part of a heart-healthy diet. Since nuts are high in unsaturated fats, eating them can help lower LDL cholesterol levels. They are also a rich source of omega-3 fatty acids that are associated with lowering triglycerides, raising HDL levels, improving blood circulation and lowering blood pressure, while also reducing hyperinsulinemia and insulin resistance. Nuts provide a source of vitamin E and L-arginine, helping to keep artery walls healthy. Moderation is key when eating nuts as they are high in fat and calories, but are a better choice than most nutrient lacking snack foods. Easy to store, easy to pack, nuts can be incorporated into meals and snacks for a fiber, protein and flavor boost. Stick with the appropriate serving size though! Tip: try macadamia nut oil for cooking.
3) Fish Oil Supplements: Why is fish oil so important?
They contain omega 3 fatty acids, which our bodies need, but do not make on their own. Omega-3s are very important for health, including:
*cardiovascular function
*nervous system function and brain development
*immune health
*cognitive function
(Research shows that low DHA consumption (and blood levels) is associated with memory loss, difficulty concentrating, Alzheimer’s disease and other mood problems.)
-It also aids in digestive function, helping to keep you "regular."
-Cells also require these good fats for repair and regeneration.
-With lots of omega-3s, muscle cells become more sensitive to insulin, while fat cells decrease! This may mean that the body can divert more nutrients to muscle tissue.
-Recent studies show that you may burn more calories with Omega 3s!
-DHA and EPA (two omega 3 fatty acids) can increase metabolism by increasing levels of enzymes that boost calorie-burning ability.
Dosage: Aim for 6-12 daily grams of total fish oil (about 3-6 grams of EPA + DHA) per day. Add up the amounts of EPA & DHA listed on the back of the product and make sure the total is at least 300 mg per 1000 mg capsule.
4) Avocados
These are so versatile and so filling! Mash it up for guacamole, put it on sandwiches or in salads, or even make it into ice cream! It has such a mild flavor, it can go with most anything.
5) Flax and seeds
Sprinkling flax or seeds on salads or other favorites is an easy way to get healthy fats into your diet. These also provide fiber which your digestive tract will appreciate and they will keep you full. Seeds often contain protein which is a bonus. I like sunflower and pumpkin seeds. Stick with the appropriate serving size!
Try injecting some of these things into your daily nutrition arsenal and find out the benefits for yourself.
