Why do women store more fat on my hips and thighs?
First off, it is very normal to store excess fat on hips, thighs & buttocks for women. Due to our biological evolution, we store the excess calories as fat in our body for future use. We were hunter, gatherers once upon a time and food supply was never guaranteed. So we stored energy for use later to survive periods of scarcity. As women we needed to store more fat than men for our future offspring when we got pregnant and after, during lactation. We have a different hormonal profile compared to men; we are estrogen and progesterone dominant. These hormones give us all the feminine characteristics- breasts, wider hips and also distributes the fat around hips and thighs. Men are testosterone dominant and tend to store excess fat in their abdomen and lower back.
The 2 main body types based on fat distribution are android & gynoid.
Android Body Type features:
- Apple shaped
- Excess fat stored in the abdomen and low back
- Higher percentage of visceral fat (fat over organs)
- Waist >35” for women, waist >40” for men at greater health risk
- Increased risk of cardiac disease, insulin resistance, high BP, cholesterol
Gynoid Body Type features:
- Pear shaped
- Excess fat stored in the hips, butt & thighs
- Higher percentage of subcutaneous fat (below the surface of the skin)
- Lower risk of cardiac disease
- Fat is harder to lose
What is the ideal fat percentage of women vs men?
As per ACE guidelines:
Image Courtesy: acefitness.org
Essential fat is the least amount of fat we need to survive. We need fat to maintain many processes, transport nutrients, insulating organs, and as energy source.
The healthy range for women varies from 21%to 30%. Above 30% body fat increases risk of metabolic diseases, chronic diseases and ailments, cardiovascular diseases, etc.
How do we measure body fat?
Unfortunately, weighing scale does not measure body fat. It measures your entire weight including your muscle, bones, organs, water, etc. The best way to measure body fat is by doing a DEXA scan. This will give the breakup of fat vs lean tissue and your bone density. Certain BIA scales can measure body fat but are not accurate. They can give a rough idea though. Measurements along with body weight, before/after pictures and the way clothes fit can tell if we are on track to losing fat.
How and where do we lose fat?
In very simple scientific terms, we lose fat when we take in lesser calories than what we burn. That is, we eat less than what we did before and we use more calories through daily physical activity and regular exercise. But our bodies, especially women’s, have very complex physiological processes that make fat loss not as simple or linear. Our metabolism (the rate at which we burn energy) is dynamic and the body alters it when there are changes in weight, hormone fluctuations, stress levels, environment, etc. Our body is constantly working and adjusting to keep us in homeostasis (balance to maintain optimal functioning). Hence, we can never predict how much fat we can lose over a period of time even if we keep to the same diet and exercise. It is not under our control.
Similarly we cannot predict where we lose fat nor is it possible to lose fat in the area you choose. “Spot reduction” is not possible. And the general evidence points to losing fat from all over the body. Another factor is that fat distribution is determined mostly by genetics and hence where we lose fat is also governed by our genes.
So, given that we cannot predict or control where or how much fat we lose, what can we do about fat loss?
We work on things in our control: Nutrition and balanced diet (as per our individual needs), being active throughout the day to keep our metabolism up, Cope with stress, Get enough rest (sleep well) & exercise in a structured way. And do all of the above consistently in the long term. Remember you need to lose fat & keep it off. Cycling between losing and regaining fat makes it harder and harder to lose fat for women.
Why is gaining muscle or maintaining muscle important for fat loss?
Muscle is active tissue that requires calories to maintain and burns calories during activities. The more muscle we have, the more calories we can burn at rest and during activity. Resistance training and strength training is the best way to maintain and gain muscle. Body holds on to muscle on the use it or lose it principle. Don’t use muscle, you will lose it. And you need to lose fat, not muscle. Muscle is too precious!!
As a woman what are my specific needs relating to fitness?
As mentioned earlier, women are estrogen dominant. Physiologically this means, we are prone to store fat easily and also we use fat as fuel primarily at rest. Also we have more slow twitch muscle composition. Our endurance levels are higher and we need lesser recovery. We have lesser upper body strength and power output. When it comes to fitness for women, my advice is play to your strengths and work on your weaknesses. Improve your endurance; work on full body strength including upper body. As for better body composition- lesser fat & more lean mass, combine steady state cardio with strength training, metabolic conditioning & HIIT workouts along with recovery and flexibility for a balanced routine. And of course a balanced diet to support your needs.
Source credits: acefitness.org
Image credits: canva.com