Not all fats are created equal. The human body has two main types of fat. They are subcutaneous fat and visceral fat. This article will show you the difference between the two fats. We will also show you how to get rid of subcutaneous fat.
Subcutaneous Fat vs Visceral Fat
Most times, those that are trying to burn fat think that all fat is the same thing.
However, the body has two primary types of fat – subcutaneous fat and visceral fat.
The subcutaneous fat is that fat that is visible just under the skin.
Visceral fat, on the other hand, is that fat that surrounds your organs.
Health experts have often stated that a moderate amount of subcutaneous fat in the human body is harmless. They further stress that this type of fat may even help shield you against some diseases (1). Visceral fat, on the other hand, is not visible and is also linked with many diseases.
You can get rid of visceral fat and subcutaneous fat at the same time.
Even though most people try to get rid of subcutaneous fat, losing visceral fat can improve your overall health.
The purpose of this article, however, is to show you how to get rid of subcutaneous fat.
Causes of Subcutaneous Fat
Every human is born with subcutaneous fat.
It is likely you will accumulate subcutaneous fat when either of the following happens;
- You do not perform enough aerobic exercise.
- You consume more calories than your body can burn.
- The body has very little muscle mass.
- You are insulin resistant or even have diabetes.
- You are used to spending a lot of time sitting or being sedentary.
Is Subcutaneous Fat Healthy for The Body?
Even though we have mentioned that subcutaneous fat is an integral part of the human body, excess of it in the body is unhealthy.
Too much of subcutaneous fat in your body can lead to many health problems. Some of the health-related issues include;
- High blood pressure
- Some types of cancer
- Strokes and heart diseases
- Type 2 diabetes
- Kidney disease
- Fatty liver disease
- Sleep apnea.
How To Know If You Have Excess Subcutaneous Fat
There are two different ways to determine if you have excess fat.
The first one is by getting the measurement of your Body Mass Index (BMI).
The BMI lets you know the ratio of your body weight to the height.
Below are the recommended BMI ratios;
- BMI of 18.5 to 24.9 – Normal weight.
- BMI of 25 to 29.9 – Overweight.
- A BMI of 30 and higher – Obesity.
The second way of determining if you have too much subcutaneous fat is by measuring the size of your waist.
What this means is that once you notice you are gaining too much subcutaneous fat, then you must do everything to ensure you achieve your goal of weight loss.
How to Get Rid of Subcutaneous Fat Fast at Home
Most people are concerned with how to get rid of subcutaneous fat.
However, they often find it difficult doing so.
We will show you simple ways through which you can get rid of subcutaneous fat and also lose belly fat.
1. Foods To Avoid
There are a number of foods you should avoid if you want to get rid of subcutaneous fat.
It is common knowledge that foods that have been sweetened with fructose and trans fats can lead to belly fat.
Some of us are easily deceived by the labels on processed foods.
Most processed foods omit trans fats in their labels and use “partially hydrogenated oils” on the labels instead.
Therefore, it is important to always check the ingredients list of these foods and stay away from foods that have these ingredients.
Examples of foods that contain this ingredient include crackers, cookies, fried foods, baked foods, and margarine.
Fructose, on the other hand, satisfies our sweet cravings.
However, most of us are unaware that it offers very few nutrients and supplies your body with loads of calories.
Fructose is the major factor responsible for the increase in obesity today.
Fructose can be found in foods such as ketchup, jam, soft drink, and barbecue sauce.
You should however not classify fruits in this same category of fructose-loaded foods.
Even though fruits contain natural fructose, they are also very nutritious.
Fruits supply your body with vitamins, photochemicals, and also fiber.
Consuming foods that are packed with fats means you are supplying your body with excess calories.
Instead, opt for healthy fats that are found in foods such as fatty fish, nuts, and olive oil.
Limit the consumption of foods such as pork, lamb, beef, and processed meats like bacon, hot dogs, and sausage.
2. Consume the Right kinds of Foods
One of the simplest hacks to get rid of subcutaneous fat is to track your calorie intake.
When you consume fewer calories than your body burns, then you will lose weight.
Therefore, it is advisable to have a meal diary to help you monitor your calorie intake.
It is also important that you are wary of the different combinations of foods you consume.
Some are in the habit of combining sugars with starches and fat.
This will only add to your belly fat.
You also do not have to worry about excess calories with vegetables and proteins.
If you want to lose subcutaneous fat, replace those starches and sugars with high protein and fiber foods.
Opt for foods that have lean protein such as fish, skinless chicken, nuts, and eggs.
Also, increase your consumption of vegetables and protein.
For those that crave snacks, take raw vegetables dipped in Greek yogurt or hummus.
You can also eat fruits and even add them to your bowl of oatmeal or cereal.
Choose pasta and whole wheat bread instead of the white bread.
You can also go for brown rice, bulgur, and barley as your side dish.
3. Reduce Stress Level
If you want to get rid of subcutaneous fat, it is also important that you reduce your level of stress.
Chronic stress is known to alter the body’s hormone levels and this can lead to an increase in your belly fat (3).
The hormone known as Cortisol is your body’s stress hormone.
This hormone fluctuates throughout the day according to your stress levels.
A very high level of cortisol can have a significant effect on subcutaneous fat.
In summary, chronic stress can promote obesity.
Therefore, you should always ensure you are not stressed out.
Also, the body’s cortisol hormone is also linked to the quality of our sleep.
Those who do not get enough sleep every night has a higher chance of gaining subcutaneous fat due to high cortisol.
Find time every day to meditate, relax, or even go on a vacation. Your body will thank you for it.
Best Exercises to Get Rid of Subcutaneous Fat
This is not the first time you’ve heard that exercises are of immense benefit to your overall body health.
It is important you always move your body anytime you can.
This will allow you to burn even more calories.
There are a couple of exercises that are very effective and will help you get rid of subcutaneous fat.
4. Aerobic and Cardio Exercises for Subcutaneous Fat
These workouts are the perfect calorie-burning exercise.
Most exercises that increase your heart rate are categorized under aerobic and cardio exercises.
Some of these exercises include running, swimming, jumping rope, and even walking for a long time.
You should know that the longer this exercise is performed and the more intense the routine is, the more calories your body will burn.
Your body is sure to be burning calories all day with these cardio exercises.
5. Strength Training Exercises
This workout is also effective to help you get rid of subcutaneous fat.
Even though strength training burns next to little fat, they are still effective.
They help to build your muscles and we all know muscle burns calories.
Those that have more muscles burn even more calories without even exercising.
Weightlifting is a good example of a strength training exercise.
6. High-intensity interval Training (HIIT)
It is simply an advanced way to boost the fat burning abilities of the aerobic exercises.
An example of HIIT can be running for a minute, then walking for 2 minutes, followed by another 2 minutes run.
It can also be another intense exercise such as jumping rope.
There you have it. We have shown you the different tips and ways through which you can get rid of subcutaneous fat and lose belly fat.
We’ve done our part, now the ball is in your court.
Now is your turn. What is your best fat burning exercises? Leave us a comment. Thanks