The principles of diet-based weight loss: the classification, sources, and accumulation of fat.

A regular lifestyle and reasonable eating habits can help women maintain physical and mental health and a good working spirit, enabling them to better meet fierce competition and shoulder family responsibilities.

1. Classification of fats

Fats are classified into triglycerides and lipids.

Neutral fats, also known as triglycerides, are the main components of lard, peanut oil, soybean oil, rapeseed oil, and sesame oil.

Lipids refer to phospholipids, cholesterol, and lipoproteins, etc.

The composition of fat cells is: 80% fat, 18% water, and 2% protein.

2. Sources of fat

Fat mainly comes from carbohydrates, animal fats, vegetable oils, and excess calories ingested.

Carbohydrates are classified into monosaccharides, disaccharides, and polysaccharides.

Monosaccharides are found in fruits and honey.

Disaccharides are found in sucrose, maltose, milk, candy, and sweets.

Polysaccharides are found in grains, rice, wheat, and potatoes.

Monosaccharides and disaccharides are easily absorbed by the body. Excessive intake can cause blood sugar to rise and can also be easily converted into fat, leading to increased fat levels.

Conversely, polysaccharides require slow digestion and absorption, which helps convert them into energy for the body to use.

Carbohydrates are utilized by the human body in four ways: they are important components of cell tissues; they are stored as glycogen in muscles, becoming an energy source for muscle activity; they are broken down into amino acids; and the remaining sugars are converted into neutral fats and stored in fat cells.

Animal fats contain a relatively high amount of saturated fatty acids.

Vegetable oils contain a relatively high amount of unsaturated fatty acids.

When the body takes in too many calories, exceeding the energy consumed by bodily activities over a long period, the excess energy will be converted into body fat and stored in fat cells.

3. Uses of fat

If food contains too much unsaturated fatty acid, the human body cannot synthesize it on its own, but it plays an important role in human growth and health.

Phospholipids and cholesterol are important components of human cells.

The metabolism of fat produces heat energy, which helps in the absorption of vitamins A, D, E, and K, providing energy for life activities, since they are all soluble in fat.

Cholesterol is an important component of cell membranes and a raw material for the synthesis of vitamin D. Vitamin D is related to human bone development and is a raw material for the synthesis of bile acids. Bile is used to digest and absorb fats and is a raw material for the synthesis of hormones in the body.

4. Body fat content

Women's body fat percentage is as follows: 15% to 25% under normal circumstances, 25% to 30% under overweight circumstances, and more than 30% under obese circumstances.

5. Fat accumulation

During metabolism, excess fat accumulates in the body, causing the body fat layer to thicken.

A woman's hormones cause fat to accumulate in her hips, thighs, and buttocks, giving her a pear-shaped body.

Abdominal fat can be broken down and enter the bloodstream due to factors such as short-term dieting, illness, and exercise, making it easy to lose.

However, if the blood has a high fat content over a long period of time, it will accumulate in the heart and blood vessel walls through blood circulation, which is detrimental to health.

Fat in the hips, buttocks, and thighs is firmly held by fat cells, making it difficult to break down and enter the bloodstream, and thus difficult to lose.

Of course, fat in these areas poses less of a risk to heart and blood vessel health.