SOME fat just doesn’t seem to budge, no matter what you do. From cankles and saggy upper arms to persistent tummy rolls, stubborn fat can be frustrating.
But, while these common fat pockets can be worked on with a little patience, they are also clues of potential health issues, from hormonal imbalances to circulation problems and even stress on organs.
We all have our little stubborn fat pockets. But when are they something to worry about?[/caption]
Shifting it always comes down to losing weight generally – which isn’t easy.
But it’s also important to remember that having some fat on the body is normal.
A recent study suggested that being pear-shaped can even be protective for the heart – but having a beer belly can be dangerous for your vital organs.
Here, our experts reveal how to get rid of chub pockets – and the potential health problems that come with them.
TUMMY ROLLS
A BULGING belly can have serious health consequences.
Often it is a sign of dangerous visceral fat, which sits around vital organs in the torso.
Dr Shahzadi Harper, Resident Doctor at thebettermenopause.com, says: “Visceral abdominal fat is concerning as it’s linked with increased risk of conditions like type 2 diabetes, heart disease and certain cancers.
“Subcutaneous fat, which lies just beneath the skin, can contribute to a bloated appearance but is less harmful than visceral fat.”
Want to get rid of tummy rolls? You’ll have to take a broader approach to losing fat from your body[/caption]
Subcutaneous fat is the kind you can pinch, whereas visceral fat is a bit firmer and can make your tummy appear more rounded.
A little fat is normal, but research in the journal Obesity found that visceral fat in women increases mortality risk.
Dr Harper says: “The causes of visceral and subcutaneous fat are effectively the same.
“Factors include sedentary lifestyle, ultra-processed foods and poor diet.”
But it’s not just your choices that can lead to dangerous belly fat.
Dr Harper says hormonal imbalance, such as during perimenopause, may be to blame, and polycystic ovary syndrome (PCOS) – a hormone condition that affects one in 10 women.
Elevated stress can also lead to more weight.
BEAT TUMMY ROLLS
Shifting belly fat is a matter of losing weight more generally.
How do you do this? The most fool-proof way is to eat in a calorie deficit – consuming less than you burn – and having a balanced diet rich in whole foods.
Cardio – such as jogging – and strength training together not only support muscle mass and metabolism, but also boost feel-good brain chemicals like serotonin, which helps reduce stress
Dr Shahzadi Harper
This means eating lean proteins such as chicken, fish and eggs, and healthy fats in moderation, such as nuts, avocado and olive oil.
Dr Harper says: “Avoid snacking in-between meals and ditch sugary or fizzy drinks even if they are zero calories.
“Anything that tastes sweet (even zero calories) tricks the brain into acting as if you’ve eaten and triggers an insulin response, worsening insulin resistance.”
Insulin resistance occurs when your cells don’t respond well to the hormone insulin, which helps manage blood sugars, and is closely linked to belly fat.
Dr Harper also recommends a mix of strength training, which helps create muscle while burning fat, and cardio to burn calories while improving your overall fitness.
For menopausal-related tummy fat, Dr Harper says: “For some women, hormone replacement therapy (HRT) can help symptoms and support healthier weight distribution.
“Supporting gut health is also important because the gut and hormones are closely connected.
“Add fibre (think wholegrains and vegetables) and fermented foods like kefir or sauerkraut, and cut back on ultra-processed foods.”
Manage stress with exercise, relaxation techniques and socialising – and try to limit stress-relievers that contribute to weight, such as alcohol.
“Cardio – such as jogging – and strength training together not only support muscle mass and metabolism, but also boost feel-good brain chemicals like serotonin, which helps reduce stress,” says Dr Harper.
How to measure if your belly fat is dangerous
Measuring your waist to height ratio can check whether you’re carrying too much belly fat.
The British Heart Foundation recommends wrapping a tape measure around your waist – between the bottom of your ribs and top of your hips.
Breathe out naturally, take a note of the number where the tape measure reaches all the way round.
Divide your waist measurement by your height (measure with the same tape) to find your waist to height ‘ratio’.
A waist to height ratio over 0.5 suggests you have an increased risk of health problems.
CANKLES
CANKLES is the name for when calves blend into the ankles due to excess fat appearing around the lower legs.
Prof Franklin says that sometimes this appearance is caused by lipoedema – a buildup of fat around the lower legs as well as the thighs and hips.
“This is a little-known but surprisingly common condition mainly affects women,” Prof Franklin says.
Cankles could have several underlying causes, from lipoedema to a kidney problem[/caption]
“People often mistake lipoedema for simple weight gain, but it’s actually a chronic fat disorder that doesn’t respond well to diet or exercise alone.
“Attempts at extreme weight loss can sometimes make the condition look more disproportionate.”
Key signs of lipoedema include a column-like shape to the legs, tenderness or pain in the affected areas and a clear fat ‘cuff’ around the ankles.
Prof Franklin says: “If you notice these symptoms, especially if your lower legs bruise easily or feel heavy, speak to a doctor as early diagnosis can make a big difference.”
Stay hydrated and reduce your sodium (salt) intake. Low-impact exercises like walking or swimming can promote circulation too.
Dr Harper
In other cases, the ‘fat’ around your ankles might not actually be fat, but fluid retention or swelling.
“Older adults, pregnant women and those who sit or stand for long periods are more at risk of fluid retention but even younger people can be affected if they’re inactive or dehydrated,” says Prof Franklin.
But he says it shouldn’t be ignored, because fluid retention can be caused by poor circulation, lymphatic issues or even heart or kidney problems.
“If swelling or puffiness is linked to the heart, it could be due to heart failure, where the heart is struggling to pump blood efficiently,” Prof Franklin warns.
“This can cause fluid to back up in the legs, ankles or even arms.
“If the kidneys aren’t working properly, they can’t remove excess fluid and waste from the body, so swelling builds up in tissues.”
Symptoms of lipodoema
According to the NHS, lipoedema is a long term chronic condition that usually only affects women.
In rare cases it can also affect men and is a condition where there is an abnormal build up of fat cells.
This could be in areas of the body such as the legs, thighs and buttocks and occasionally the arms.
In early-stage lipoedema, you may have bigger legs, a narrow waist and a much smaller upper body.
Symptoms include:
1. Bracelet or band-like appearance around the swollen area, likely above the ankles or wrists
2. Bruising easily
3. Small broken veins under the skin
4. Feeling soft, doughy or cold
5. Aches or pains
6. Disproportionate fat distribution – the accumulation is typically symmetrical, on both sides of the body, but a person may have a smal waist
BEAT CANKLES
See your GP if your cankles are a new symptom.
For lipoedema, Prof Franklin says: “There’s no outright cure, but gentle strategies such as anti-inflammatory diets, compression garments, lymphatic massage and low-impact exercise such as swimming can help manage symptoms and improve comfort.”
If you are experiencing swelling caused by fluid retention, Dr Harper recommends elevating your legs.
She adds: “Stay hydrated and reduce your sodium (salt) intake.
“Low-impact exercises like walking or swimming can promote circulation too.”
Seek help urgently if your swelling is persistent, gets worse over time or is accompanied by other symptoms such as shortness of breath, chest pain or sudden weight gain from fluid retention.
“Even something like waking up with swollen ankles or hands most mornings is worth mentioning to your GP,” adds Prof Franklin.
BINGO WINGS
THERE’S nothing wrong with a bit of wobble in your arms and thankfully, there are no serious conditions linked to it.
But if you have so-called ‘bingo wings’, it may be a symptom of an inactive lifestyle and poor diet, or simply genetics.
Prof Franklin says: “Upper arm fat is usually subcutaneous – the type that sits just under the skin.
“Women naturally store more fat in certain areas because of oestrogen, which encourages fat to accumulate in the hips, thighs and upper arms.
Women tend to store fat on their arms due to oestrogen – a female sex hormone[/caption]
“This pattern becomes more noticeable during perimenopause and menopause, when falling oestrogen and changing hormone balances shift how and where fat is stored.
“That’s why many women notice their arms becoming less firm, even if their weight hasn’t changed much.”
The skin becomes less elastic, the muscle tone reduces and voila – the arms look a little flabby.
More muscle also boosts your metabolism, so you burn more calories even when resting, which helps reduce overall body fat, including on the arms.
Dr Harper
“While it’s not dangerous like visceral fat, it can be stubborn,” says Prof Franklin.
BEAT BINGO WINGS
If you’re keen to banish the bingo wings, you’ll have to focus on weight loss in general.
“Resistance training can help tone this area, but overall fat loss is key,” says Prof Franklin.
Steady fat loss requires a small, but consistent calorie deficit.
The NHS recommends dropping your intake by around 500 to 600 calories per day if you are overweight.
Dr Harper recommends push-ups, tricep dips and shoulder press exercises (using weights) to help build muscle in the upper body and arms.
“This helps to build lean muscle, making arms look firmer and more defined,” she says.
“You can’t just lose fat from one spot, but strength training alongside healthy eating is the best combination for leaner, stronger arms.
“More muscle also boosts your metabolism, so you burn more calories even when resting, which helps reduce overall body fat, including on the arms.”
BACK FAT
IF you catch the back of your reflection in the mirror, or see it photographed, you might be surprised or even horrified to see fat around the bra line or on the lower back.
Prof Franklin says that back fat tends to build up when overall body fat is creeping up, particularly if you’re sedentary or have poor posture.
He says: “Back fat is not directly harmful, but it can indicate insulin resistance or creeping weight gain over time – especially if paired with tummy fat.”
Back fat can indicate all sorts, from poor posture to potential insulin resistance[/caption]
BEAT BACK FAT
Dr Harper says a balanced diet with reduced sugar and increased protein can help to reduce back fat.
Simple swaps can make a big difference. Go for protein-rich Greek yoghurt, berries and oats rather than sugary cereals, a square or two of 85 per cent dark chocolate instead of milk chocolate, wholegrain bread instead of white bread, and frozen grapes instead of sweets.
A calorie deficit to lose fat is also essential.
Dr Harper says: “Focus on exercises that strengthen the back and core too, such as weighted bent over rows, planks and deadlifts. Postural exercises can also help.”
Try a wall angel: stand with your back against a wall. Press your arms into the wall at 90-degree angles. Then straighten your arms up and down, keeping them pressed against the wall the entire time.
While sorting your posture won’t get rid of fat, it could minimise the appearance of back fat.
THIGHS
THE fat around your hips, bottom and thighs gives a woman a pear-shaped figure.
Prof Franklin says this tends to be driven by the hormone oestrogen and is not necessarily a danger.
He says: “Oestrogen plays a big role in how and where your body stores fat. Higher levels of oestrogen tend to promote fat storage around the hips, thighs and bum – it’s what we call ‘gynoid fat’.
“It’s actually a survival mechanism from evolution, as this type of fat supports fertility and breastfeeding.
“It’s not considered as dangerous as belly fat but it can still be stubborn to shift.”
Patience is key with lower body fat as this fat often shifts last.
Professor Franklin Joseph
Research in the journal Frontiers in Nutrition even suggests that this distribution of fat can potentially offer heart-health benefits.
But Prof Franklin adds that, on the other hand, after oestrogen declines in perimenopause and menopause, fat storage shifts to the abdominal area, where it becomes much more of an issue.
“That’s why keeping hormones balanced is such a key part of managing weight, not just for how you look, but for how you feel and function day to day,” he says.
Do you store more fat around the thighs and hips? You can blame female sex hormones – and that’s why it’s tough to shift![/caption]
Research in the journal Obesity found that men who had more fat within their thigh muscles (known as intermuscular fat), had a higher risk of death.
So regardless of gender, it’s worth shifting the weight, if it’s in excess.
Lower body fat has also been linked to excessive intakes of gluten, found in foods such as bread and cakes – but Prof Franklin says that the gluten link is more myth than fact.
“Lower body fat is more about genetics, hormones and total calorie intake,” he says.
BEAT THIGH FAT
“Pay attention to dietary choices and increase your protein,” says Dr Harper.
Make sure each meal and snack contains a protein source. For example, Greek yoghurt or eggs at breakfast, chicken or tofu at lunch, and salmon or beef for dinner.
Cut back on ultra processed foods too, such as foods that come in a packet or pre-made meals, as these are usually more high in calories, sugars and fats.
Include small portions of healthy fats within meals to support hormones, for example, a quarter of an avocado, a small handful of plain nuts or a teaspoon of olive oil on salads.
“Strength training for the legs and glutes (think squats, lunges and hip thrusts), along with gentle aerobic exercises (such as walking and cycling) will help fat loss in this area,” adds Dr Harper.
Prof Franklin adds: “Patience is key with lower body fat as this fat often shifts last.”
