Subcutaneous fat stays under your skin on the hypodermis. It is actually beneficial for the body, as it provides skin to your skin and does not have the same health risks as visceral fat, which surrounds your joints. However, if you are overweight, losing fat without skin will certainly not hurt, but remember, it is impossible to lose just a little bit of fat. Instead, you will work to take visceral fat at the same time. In this article we are going to look some ways on how to lose subcutaneous fat.
What is Subcutaneous fat?
Skin “is a compressed, concentrated oil between your skin and muscles that helps keep you warm, gives you anti-shock, and saves extra calories. Everyone has skin fat, but some people have more than others. The fat cells in the body are determined by genetics, and therefore some people are genetically selected to have fewer fat cells, while some people have more fat cells. The fat stored in each cell, which is regulated by calorie intake, activity levels, and genetics.
Your body has two basic types of fat: subcutaneous fat (which is under the skin) and visceral fat (which is located near the joints). The amount of skin oil you develop depends on genetics as well as lifestyle factors such as physical activity and nutrition. People with high levels of oily skin often have high visceral fat.
It is possible to lose subcutaneous and visceral fat. While skin fat loss can be a target for people who want to get into thin clothes, losing visceral fat improves health. When we think of slowing down, we are usually talking about low fat loss. These are the oils that are under the skin and create those pleasant sensations.
Low-fat skin is not as dangerous to your health as extra visceral fat – a fat that stays behind the abdominal muscles and surrounds your internal organs.
However, having too much skin oil is a good indicator that you may have high visceral fat, which can lead to many health problems such as cardiovascular disease, type 2 diabetes, stroke, and premature death.
Some roles of subcutaneous fat.
Subcutaneous fat plays a number of important roles in the body.
Energy Store: It stores energy through lipids for future use and protects your muscles from damage caused by potential side effects. Nerves and blood vessels use this deep layer of fat to transport between your muscles and other layers of skin.
Part of the Skin Structure; In addition, as part of the innermost layer of the skin (hypodermis), this layer of fat connects the middle skin layer (epidermis) with your muscles and bones.
May Reduce Inflammation: Research has shown that skin oils can play a protective role in the body’s endocrine and inflammatory system.
Helps Make Hormones: Adipose tissue produces leptin — which helps control feelings of hunger and fullness — and estrogen.
However, there are risks of carrying too much subcutaneous fat and visceral fat, as well as insulin resistance, liver steatosis, metabolic syndrome, and high blood pressure.
What are the causes of subcutaneous fat.
Everyone has several subcutaneous fat, but lifestyle factors like diet and exercise, as well as genetics, affect the level of skin fat everyone grows. People are more likely to accumulate visceral and subcutaneous fat over time. Experts recommend that skin oils may play a protective role, especially in obese people with high visceral fat. However, subcutaneous fat may be a sign of visceral fat. People with subcutaneous fat often also have high visceral fat.
Genetics: Your genes play a role in determining where and how much skin oil you store in specific areas of the body. Exactly how much genes play a role is still being investigated.
Activity Levels: Excessive sitting is associated with greater fat storage, which is due to more stored calories instead of being used for physical activity.
Diet: Consuming more calories than you need to increase the level of your daily activities can lead to lower fat intake. In addition, foods that are highly processed with too much sugar and salt can cause stomach fat, as well as skin fat.
Insulin Resistance or Diabetes: Metabolic disorders can lead to excess fat storage and make it more difficult to lose fat.
Aging: Aging, especially in women, can lead to a decrease in skin fat but an increase in visceral fat.
Hormonal Conditions: Too much cortisol, a stress hormone, can cause fat retention under the skin.
Ways To Lose Subcutaneous Fat
The best way to reduce subcutaneous fat is through exercise. subcutaneous fat responds better to nutrition and exercise than fat to the hips. Exercise also prevents subcutaneous fat from the back. Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise. So now we are going to look way on how to lose subcutaneous fat.
Let’s look at some ways to reduce subcutaneous fat.
1. Do more physical exercise
When you don’t exercise and use more calories than your body uses, fat can come to you. This can be visceral fat, which is deep inside your abdominal organs and increases your risk of health condition, or skin fat. The latter is an unpleasant, irritating type that is under your skin and can be squeezed. No matter what type of fat you are exposed to, exercise can help reduce it.
Start exercising at least 30 minutes within 5 days a week; Get at least 150 minutes of moderate-intensity exercise, such as brisk walking, weekly. If you exercise at a high level, such as running or swimming, it is best to do 75 minutes a week.
Add strength training to help build muscle; Strength training uses resistance to boost your muscles. You can use the weight of the upper part of your body as resistance in exercises like squats, lunges, sit-ups, and pushups. You can also use weight for resistance in exercises like bench press, shoulder pressure, and death. Always start with low weight and work your way up.
Increase your activities in your daily life; You don’t have to hit the gym to work harder. You can burn more calories just by changing a few things in your day. For example, try taking the stairs or parking farther away from the parking lot at the grocery store.
Try maximum time training for the best exercises; With this type of exercise, you go as hard as you can for 20 to 90 seconds, then rest for a while. It can help you lose weight because it changes your metabolism to the day.
NOTE
Exercise should not be a burden. If you plan ahead and add variety, it can become a habit that becomes part of your lifestyle. Participate in a fun activity and work with a friend to make it socially engaging. Understand that you cannot see — reduce skin oil; instead, you must lose total body fat to see the reduction. Before starting a new exercise or diet regimen, see your doctor, especially if you have not worked out or are suffering from a health condition or injury.
2. Eat Right to Lose Subcutaneous Fat
Subcutaneous fat are considered normal – in fact everyone has their own level. The amount of subcutaneous fat you develop depends on genetics as well as lifestyle factors such as nutrition. It is not considered as dangerous as viscous fats and can help protect muscles and bones, but it is often not recommended. Adding high quality protein to your diet can help you lose subcutaneous fat and maintain a healthy weight.
This is because protein helps keep you full of food and can also help you reduce your appetite for snacks.
Other nutritional changes that you can make to help you get rid of visceral fat include eating more soluble fiber, lowering your sugar intake, reducing your alcohol intake, and preventing excess fat.
Eat more soluble fiber; Fiber blends are found in oats, oats, nuts, seeds, beans and lentils, as well as many vegetables. Eating soluble fiber has been found to help suppress appetite, which can reduce visceral fat.
Reduce sugar intake; It is no secret that eating too much sugar leads to weight gain. Studies (including ‘sugar-sweetened drinks and the risk of obesity and type 2 diabetes: Evidence of disease’) have also recommended that people who eat more added sugar usually have more visceral fat.
Avoid passing oil; Trans fat is a type of oil created by pushing hydrogen into vegetable oil. They have a long way to go which is why they are added to many processed foods. But research shows that fatty acids can increase visceral fat and cause a number of health problems.
You can also reduce your alcohol intake. Excessive alcohol consumption can have a number of negative effects on a person’s health. A refined study in the Nutrition Journal (‘Different Alcohol Drinking Samples Affects Medium Preference as Measured by Stomach Height in Women and Men’) said those who drink excessive alcohol may encourage fat storage as a viscous fat. Men and women are advised not to drink more than 14 units per week regularly, but try to reduce it to see significant weight loss results.
3. Reduce Your Stress Levels
Everyone is suffering from depression, but some people can give more cortisol than others, and they can give cortisol every time they are under the same stress. We predicted that reacting to the same stress all the time by hiding cortisol would be associated with lower fat intake.
After the first exposure to depression, women with subcutaneous fat felt more threatened by stressful research responsibilities, did worse for them, and hid more cortisol. To achieve a third exposure to stress, lean women with subcutaneous fat still produced more cortisol in response to laboratory stress tasks, compared to women with peripheral fat.
If you do not have a stomach problem and want to reduce your risk of developing the condition:
- find ways to reduce and deal with stress
- control your weight
- maintain good nutrition
- exercise a little every day
- do not smoke or quit smoking if you are doing so now
- moderate drinking
It is possible that further exposure to stressful situations or psychological exposure to depression has caused them to develop depressive disorders in their daily lives, so they have had a significant life-threatening effect on cortisol. Cortisol, in turn, may have led to the accumulation of oily skin. Genetics, however, also play a role in creating the effect of stress, as well as body shape. ”
Lifestyle and age can also affect subcutaneous fat levels. Smoking, alcohol and lack of exercise all contribute to more belly fat. Postmenopausal women tend to carry fat in their stomachs, because of changes in sex hormones. Experts say a healthy lifestyle, combined with adequate sleep, exercise and rest, can lower cortisol levels.
4. Waist Circle Recommendations
Waist circumference is an indicator of your risk for a variety of health problems, including high blood pressure, high cholesterol, high triglycerides and a high risk of metabolic syndrome – a condition that increases your risk of heart disease, diabetes and stroke.
Know your waist circumference and measure it once a month to track any gains or losses. To measure it, find the thinnest part of your body, usually above your belly button. Use a simple tape measure against your exposed skin. Measurement of waist circumference (WC) has been recommended in clinical guidelines and by the leading authority in health and community as a prognosticator of cardiometabolic risk associated with moderate bias, in clinical practice and in clinical studies (1-6).
Despite the extensive use of this anthropometric criterion, there is no consensus on the protocol for evaluation and standardization of measurements due to the lack of conclusive evidence confirming the supremacy of one measurement site in relation to others, resulting in a wide range of reported techniques in literature.
The minimum risk for women is 27 to 35 inches, the highest risk is 35.5 to 43 inches and the highest risk is above 43.5 inches. The minimum risk for men is 31.5 to 39 inches, the highest risk is 39.5 to 47 inches and the highest risk is about 47 inches.
5. Cutting Your Caloric Intake
Because visceral fat activates metabolism, it breaks down faster than skin oil. It responds well to cut calories and moving more. To lose weight, you must burn 3,500 more calories than you consume. In a week, you can lose one or two pounds if you create a 500-000 calorie reduction a day. Apparently decide to burn your daily calories using an online calculator that takes into account your age, activity level, size, gender and age, or contact a nutritionist. Then, subtract 500 to 1,000 calories from your burn rate to get targeted intake to lose weight.
Track your calories on paper or with a diet program; Tracking calories can be scary, but it can also help you identify when you are making unhealthy choices. Diet apps make it a little easier because you can find the food you eat on your phone and add it to your food diary
Measure your foods to find out how many calories you eat; Naturally, people tend to underestimate how many calories they eat. That is why it is important to measure. Find the size of a particular food serving in your monitoring or online program, then measure that amount.
Drink a little juice, soda, and soft; You may not even realize you are consuming large amounts of calories through your drinks. Start measuring what you drink to see how much you drink.
Cut out 1-2 high calorie items in your day; You don’t have to give up all the treats, but it can help cut things out here and there. For example, if you have juice in the morning, cookies during lunch, and soda and dinner, try cutting off at least one of your day at most times.
A minimum of 1,200 calories per day is often insufficient nutrition and is too low to maintain for any period of time. If the results of your calorie count show that you must eat less than 1,200 calories a day to achieve your goal, either adjust your daily weight loss plan to lose weight more slowly or increase activity to increase your burn rate. Add 30-minute walks most days, turn over while sitting and add extra motion, like walking while on the phone or parking farther away. Some of the first weight you lose when you add any exercise is visceral fat.
NOTE
Stomach fat can be cunning, it slowly builds up over your adult years until you suddenly get an unwanted pooch. Your body retains skin and lower fat, which all add an inch to your waist. The oil under the skin gets under your skin and you can feel it with your fingers. Visceral fat is absorbed into your stomach near your joints. Too much belly fat increases your risk for high blood pressure, cholesterol, and triglycerides and metabolic syndrome.
According to Experts, lower abdominal fat is much harder to burn than visceral fat. It is stored when extra calories are affected by the hormones cortisol and insulin. To lose lower abdominal fat, eat right, eat and balance your hormones. Use a nutrition tracking app like MyPlate to know the daily nutrition plan. To help you lose belly fat, replace sugar and carbohydrates in your diet with foods high in fiber and protein.
Choose protein sources, such as eggs, nuts, fish and skinless chicken. Increase your intake of fruits and vegetables. They have fewer calories per cup than most other foods, and the fiber in them will make you feel full for a long time so you can get fewer calories throughout the day. For a snack, cut raw vegetables and dip them in hummus or Greek yogurt. Add chopped vegetables of your choice to stew, soup and pasta dishes. Snack on fruit and add to your morning bowl of cereal or oatmeal.