These Lifestyle Tips Can Change The Way Your Body Holds On To Fat

A recent study taught us something interesting about body fat and heart disease. Essentially, the research—published in the European Heart Journal—showed that the way a person holds on to fat is more important than how much fat they actually have. More specifically, it suggested that holding weight in your legs (aka, being "pear-shaped") is associated with a much lower risk for cardiovascular disease than being apple-shaped, which is when you tend to accumulate fat around your midsection.  

According to Graham, "This study does add to the literature on the role visceral fat [another word for the fat that accumulates around the midsection] distribution in obesity is closely linked with metabolic complications." That's good to know—but is there anything we can do about it? According to Graham, there are things we can do to encourage healthier fat distribution in the body. That said, he also explained that "We must be mindful of the effect due to ethnic differences in fat distribution, nearly 50% of fat distribution may be determined by genetics." 

As Graham puts it, "Other people matter" are the three most important words in the emerging field of positive psychology. The point he's trying to make is that our health is influenced greatly by the people around us. In a landmark 2007 study, researchers found that a person's chance of becoming obese increased by 57% if he or she had a friend who became obese in the same time period.

If you consider yourself more pear-shaped, you likely have a lower risk of developing cardiovascular disease and other related illnesses. That said, according to Zibdeh, it's not as simple as villainizing belly fat and asking no further questions. "Accumulating fat in the legs, thighs, and hips is often related to having too much estrogen floating in the body, or estrogen dominance." This can come with its own set of health challenges. "Estrogen dominance results when we hold on to too much estrogen because the liver and the gut can't get rid of the excess, or when we get exposed to too much estrogen from our environments (like plastics) or foods supply.” 

If you accumulate weight around your thighs, butt, and hips, Zibdeh suggests incorporating more cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts. "They have compounds that help detox and process estrogen. Plus, their high-fiber and low-carb content makes them appealing on any weight loss plan," she explained. 

Speaking of fiber, she also suggests supercharging your fiber intake by way of fiber-rich foods like oat bran, psyllium husk, chia seeds, beans, and the skins of vegetables and fruits. According to Zibdeh, "Fiber helps absorb free-floating estrogen to get rid of it. It also helps nourish gut bacteria, which can impact hormones as well."