Subcutaneous Fat: What It Is and How to Get Rid of It (2024)

FAQs

Subcutaneous Fat: What It Is and How to Get Rid of It? ›

Subcutaneous fat is fat that is visible just under the skin. Ways of reducing it include swapping some carbohydrates for protein, doing aerobic exercise, and managing mental health issues. Subcutaneous fat is normally harmless and may even protect against some diseases. Visceral fat is fat that surrounds the organs.

The best way to lose subcutaneous fat is by maintaining a healthy lifestyle. You can lower your subcutaneous fat level by focusing on a fat-burning diet and exercise plan. In addition, getting enough sleep and keeping stress at bay are important for losing subcutaneous fat.

A typical example of these body contouring surgeries is the abdominoplasty (as known as Tummy Tuck) surgery which suddenly removes around 2–3 kg of abdominal subcutaneous fat (ASF) tissue, and usually is followed by tightening of the abdominal wall muscles, to correct divarication of recti muscles [9].

It also protects your body from extreme temperatures, trauma injuries, and eating too much. However, the fact that this type of fat is helpful in your body makes it harder to lose. Losing subcutaneous fat can be a slow process. It involves making combined changes to your diet and physical activity routines.

How Long Will It Take Me to Lose Excess Belly Fat? Losing belly fat can reduce your health risks. With a reduced-calorie diet, you may be able to lose about 1 pound of fat a week. Adding exercise will help speed up your metabolism and tone your abdomen.

Aerobic exercises: These exercises help you lose overall fat, including subcutaneous fat. Examples include brisk walking, running, swimming and jumping rope. To reap the maximum benefits of aerobics, perform these exercises with greater intensity and for a longer duration.

Water plays an important part in busting fat so that you can burn it as energy. When you stay hydrated, your body is able to break fat down continually as your body needs more fuel. Limiting your water prevents your body from shedding weight.

​Pineapple juice

Pineapple juice contains bromelain, a powerful enzyme that aids in metabolizing protein and burning excess stomach fat. Enjoying a glass of pineapple juice can be a delicious and effective remedy for targeting belly fat. Make this tropical treat a regular part of your routine.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Subcutaneous fat is fat that's stored just beneath your skin. It's the kind that you can pinch between your fingers. Visceral fat is different. Visceral fat is behind your abdominal muscles and can't be seen.

Why is my subcutaneous fat so high? ›

The amount of subcutaneous fat you develop depends on genetics as well as lifestyle factors such as physical activity and diet. People with a large amount of subcutaneous fat often have a large amount of visceral fat.

Lower-speed and longer duration of aerobic exercise over a 4.8 km distance will produce greater total body fat loss than isocaloric exercise at a higher speed. Our second hypothesis is supported by suggestive evidence of greater SC fat loss at higher walking speeds and relative intensities [33,38,39,41,42].

The abdomen is one of the most stubborn areas for fat and can be challenging to reduce. There are many reasons for this. First, abdominal fat tends to be more visceral than subcutaneous (or “belly” fat). This means it's located more profoundly in your body, around internal organs such as your liver and kidneys.

Therefore, exercises that burn the most energy are most effective for losing subcutaneous fat. These include strength training, high-intensity cardio, and brisk walking. Counting Calories, Not Steps: Being in a caloric deficit is the only way to lose subcutaneous fat naturally.

Yes it can!

In one study, participants shaved an average of around 2 mm off their waists through massage alone. This study evaluated the effect of 3 different massage techniques: mechanical massage, connective tissue manipulation, and manual lymphatic drainage.

Though intermittent fasting may improve weight loss, it is often due to the loss of subcutaneous fat (this also holds for liposuction) and not visceral fat loss. Recent research states that visceral fat often becomes resistant to fat breakdown during intermittent fasting.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.