Our bodies have two different kinds of fat. One is subcutaneous fat, and another is visceral fat. Subcutaneous fat lies beneath our skin, and visceral fat remains around various organs. You can control the formation of subcutaneous fat by regulating the lifestyle pattern if not gene-oriented. It is expected that if you possess lots of subcutaneous fat, there is a significant possibility of growing large visceral fat. In this article, we are focused on how to lose subcutaneous fat quickly and efficiently.
Table of Contents
A little on Subcutaneous Fat
Before going to that, let’s have a brief of subcutaneous fat. Everyone takes birth with subcutaneous fat. If you want to lose Subcutaneous fat, it needs more or harder effort to melt. As it serves various functions for our body, it becomes difficult to burn sub subcutaneous fat.
By increasing the amount of White Adipose Tissue in the body, you can control the excess formation of subcutaneous fat. Besides the genetic aspect, people can grow huge subcutaneous fat in the following ways,
- Intake more calories than burning
- Muscle mass is little
- Sedentary lifestyle
- Lessor no aerobic activities
- Insulin resistant
Importance of Subcutaneous Fat
Our skin consists of multiple layers. The uppermost layer is the epidermis, the next inner layer is the dermis, and the deepest one is subcutaneous fat. This fat has five significant importance. They are,
- It helps to store energies within our bodies.
- It acts as a cushion around the bones and muscles. This protects the bones and muscles from any injury.
- It acts as a passage for the blood vessels and nerves between the muscles and skin.
- It acts as an insulator. This has a more significant role in controlling our body temperature.
- It helps the dermis to be attached to the bones and muscle through its connecting-tissues.
How Subcutaneous Fat Harms to You?
It is indeed said that nothing too much is good, though it has several benefits. If you accumulate substantial subcutaneous fat, it will harm you. It will develop and enhance complications such as,
- Cardiac complications
- Higher blood pressure
- Diabetes (Type 2)
- Sleep apnoea
- Kidney problem and diseases
- Fatty liver
How to Know and Measure If You Have Excess Subcutaneous Fat?
If your BMI (Body Mass Index) is higher and the body weight is also high, you might possess subcutaneous fat.
- 18.5 – 24.9 (BMI) = Normal weight
- 25-29.9 (BMI) = Overweight
- 30 or more (BMI) = Obesity
You can alternatively measure the body weight through the waist size. For the male, 40-inch waist and 35-inch waist, the women can develop obesity-related complications or diseases.
How to Lose Subcutaneous Fat Efficiently?
The most common and effective remedy to lose subcutaneous fat is exercise and diet.
If you want to lose subcutaneous fat, you need to burn more calories than intake. If you are lazy to burn calories, then have intake a low-calorie diet regularly.
Diet to Lose Subcutaneous Fat –
You have to modify your diet plan with healthy, nutritious, but low-calorie foods. AHA (American Heart Association) and ACC (American College of Cardiology) recommended a healthy diet with nuts, fruits, fibers, whole grains, and vegetables. You should add saturated fat, lean proteins (poultry, soy, and fish), red meat, and salt. Avoid the added sugar as much as possible.
2. Exercises and Physical Activities:
If you want to know how to lose subcutaneous fat, one of the best things, increase physical activities. Subcutaneous fats help in the energy storing process within our bodies. But the excessive accumulation of subcutaneous fat is not at all recommended. It would help if you burned these energies or calories to avoid unnecessary subcutaneous fat formation.
Aerobic activities are significantly effective for reducing subcutaneous fat. You should follow regular walking, running, swimming, jogging, cycling, and movement-oriented activities.
These will increase the heart rate and keep the heart well-functioning. People can participate in strength training exercises (weight lifting) to lose subcutaneous fat and excess weight. These activities help in lean muscle building and thus enhance the body’s metabolism and calorie-burning. Try these three types of an exercise schedule.
a. Cardio and Aerobics:
These increase the heart rate through walking, swimming, running, and jogging. The more you perform cardio and aerobics, the more calories will burn.
b. Strength Training:
Weight lifting will never help you in fat burning but help in muscle building. People with more muscles have better metabolism. Without burning calories, these exercises will help you enjoy a healthy metabolism and body fitness.
c. HIIT (Heat Intensity Interval Training):
This empowers the aerobic exercises’ fat-burning intensity. This consists of short burst and lower-period activities.
Example: 1 min running, followed by walking for 2 mins, then two minutes’ running and then other intense exercises.
3. Lifestyle Changes and Modification
Chronic stress triggers weight loss. Short-term stress is not much harmful to weight loss. But you are suffering from severe and prolonged stress; you will lose weight in no time. That is extremely harmful to our bodies. Cortisol initiates the visceral adipose tissues or VAT deposition. People with high-sugar-diet might face several adverse consequences in the context of a weight loss program.
Effect of the Subcutaneous Fat on our Health Aspects
If you look in the mirror and found fatty or obese, you can work on that and reshape yourself. You can consult with a doctor or a physical trainer to increase the weight loss program’s efficiency. The actual cause of obesity is still a mystery. But if you are fatty the more dangerous will be the consequences. That means, if you excess visceral fat, you are always at risk.
Visceral fats are visible from the outside, but their impacts are entirely adverse for our health concerns. Researches establish that people with high visceral fat die through a low subcutaneous fat. The risk of mortality is always more for people who have more visceral fat. According to a few types of research, having more subcutaneous fat sometimes becomes friendly for huge visceral fat people.
Though subcutaneous fat is beneficial to some extent, an excessive level of this fat might affect you adversely. Spend a little time for exercises and various activities to burn excess subcutaneous fat and enjoy optimal health. If nothing works out to cut down the excess fat, you should consult with a doctor to have a healthy body weight and life.