The more important is the salt in the food, the importance of fat for the body is similar. Fat provides energy to the body throughout the day. A gram fat provides 9 kg calorie energy. It works like a cushion and protects the body’s vital organs like an insulator in case of trauma or accident. Fat soluble vitamins can dissolve in the body, fat is also important for this. A healthy adult person is required to have 15-30 percent of fat (percent body fat, that is, total body fat percentage) daily. Suppose someone weighs 150 pounds (about 68 kg) and 10 percent body fat is to be believed that there are 15 pounds (about 6.8 kg) of fatty tissues in his body.
Saturated fat in total fat should be less than 10 percent, poly unsaturated fatty acids (PUFA) 6-10 percent; Tran’s fat should be less than 1 percent per day. Cholesterol needs less than 300 milligrams per day. In this way an adult Indian should have 20-40 grams of fat per day. If you are taking extra fat, then obviously increase your physical activity or try to reduce fat. Nowadays, obesity cases are getting quite visible in the teens and youth. These cases are more in metropolitan lifestyles and higher middle class. The reason for this is not to be outdoor games, to sit ahead of hour’s computers, dull lifestyles, not exercise-yoga, watching TV for hours, play video games. Apart from this, due to the increase of junk food, sweet, fatty and refined foods, fast food and cold drinks in the catering system, excessive fat accumulation in the body are also occurring.
Essential and Storage Fat
Essential fat is essential for the body to run smoothly. This fat is mostly in bone marrow, heart, lungs, kidneys, intestines, muscles. To improve the hormonal and reproductive process in women, additional fat is needed. While the storage fat accumulates in the adipose tissue. This fat is approximately 15 percent in women and 12 percent in males.
Fat in Women
In most women, fat deposits are found around the lower abdomen, arms. The reason for this is that adipose tissues are high in these parts. Apart from this, the flow of blood is accelerated, thereby increasing the fat. In the case of pre-menopause, women have high levels of lipoprotein lipase (LPL), which is the same as part of saturated fat, which is why fat is more visible in certain parts of the body. But after this menopause these changes are reduced. It is difficult to reduce fat by any particular part of the body, but not impossible. Exercise associated with that particular part and proper diet is a way to avoid excess fat. It is also important to know which part of the body is accumulating more fat. But it is better if you do not get trapped in the maze of deceptive advertisements of fat reduction, because there can be no miracle overnight. It is better to get the correct weight gradually and naturally, because it is effective for a long time and also beneficial for health.
Reduce Such Fat
- Reduce the amount of carbohydrates and fats in catering and increase fiber
- Regular exercise-walk with strong will
- Do your own daily work
- Do not sit next to computer or TV
- Use stairs rather than lift.
- Underweight is that its BMI is less than 18.50 (kg / m square)
- Ideal weight means BMI between 18.50 to 24.99 (kg / m square).
- Overweight is one whose BMI is more than 24.99 kg / m square
- The Pre obese is that which has BMI 25 to 29.90 (kg / m square).
- Obese means more than 30 BMI. Obesity is also divided into three parts – class 1, class 2 and class 3 obesity. Keep the goal of ideal BMI and stay healthy.
- Most people increase one gram extra body fat in one day. So, whenever you want heart, remember one gram fat means 365 grams of extra fat throughout the year.
- In women, more fat is accumulated around the hip, bottom, whereas in men’s tummy area it spreads more.
- One pound of body fat (about 450 grams) is equivalent to 3500 calories. To burn such calories, a normal woman needs to walk around 9 kilometers of brisk walk.
- There is 9 calories in one gram fat. That is, in most of what we eat, fat is the most calcareous nutrient. 1 gram alcohol contains 7 kg calories and the same carbohydrate has about 4 kg calories.