What is subcutaneous fat and how to remove it?

1901

In order for weight loss to be most effective, and excess weight to actually leave the desired problem areas, you need to understand what constitutes fat in the body and by what rules it is burned. Any person has tried at least one diet in his life, and, undoubtedly, looked for questions about the origin of fat. Today we will talk in more detail about subcutaneous fat and look at popular methods for quickly burning fat in problem areas.

It is worth noting that there are two types of fat in the human body:

• Internal fat, or visceral;
• Subcutaneous fat.

Each type of fat has one degree or another of predisposition to natural breakdown. Both types of fat are constantly in balance. The more internal fat you have in your body, the more difficult it will be to fight subcutaneous fat.

Subcutaneous fat is considered the most harmless; it mainly causes its owner only aesthetic discomfort due to its ugly appearance. Internal fat is almost invisible, but it is dangerous for all systems of the body - it entwines and pinches organs, leads to their compression, disrupts normal functioning and ultimately provokes the development of various diseases.

The difficulty of fighting excess weight and subcutaneous fat lies in the fact that if you follow a diet and regularly exercise, it is the internal fat that will be actively burned. The subcutaneous layer will also decrease, but extremely slowly. Those who are losing weight often do not notice the process of burning subcutaneous fat, they think that the chosen diet does not bring the desired result, and they give it up at the first stage, without achieving the desired result.

Scientists have proven that with the right approach, you can force the body to actively burn accumulated fat deposits and convert them into energy. Absolutely anyone can develop such a superpower, the main thing is to follow some rules, eat right and exercise.

Internal and subcutaneous fat

The human body accumulates fat in different forms and in different parts of the body. Subcutaneous fat is located directly under the skin and appears as unsightly folds on the thighs, sides and abdomen. There is also internal fat, located next to the vessels and organs, and sometimes inside them. This type of fat can also be called visceral. The main harm that subcutaneous fat brings is distortion of the figure and appearance. But it’s easy to notice and understand that it’s time to lose weight.

Subcutaneous fat percentage

It is very important that your energy reserve does not unexpectedly turn into an unsightly layer of fat in the abdominal area. To do this, it is necessary to constantly monitor its level, preventing it from exceeding the norm. To determine your ideal body weight, it is not enough to use standard methods that take into account weight and height. It is important to carry out hydrostatic weighing, which allows you to measure the percentage of tissue and bone. This method is widely used in professional sports.

For men with an athletic build, the percentage of subcutaneous fat within the normal range should not exceed 6-13%. If the indicator fluctuates between 14-17% - good physical shape, exceeds 18% - average build, more than 25% - accumulation of fat deposits.

For representatives of the fairer sex, the norm will be different:

• athletic build – 14-20%
• athletic build – 21-24%
• average build – 25-31%;
• onset of obesity – 32%.

Norms

The optimal fat content in the female body is 15-31%, in the male body – 14-25%. You can take measurements in several ways:

• Bathroom scales measuring body fat percentage. This method is the simplest, but very inaccurate. To take a measurement, simply step on the scale and look at the resulting number, which will be displayed along with the main weight
• Caliper. This is a special device that measures the thickness of the fat fold. The obtained data is compared with a special table. To take the measurement, stand up straight, find a place 10 cm to the right of the navel (3-4 cm from the femur), pinch the fold and measure with a caliper. Check the result in the table.

• Hydrostatic weighing. The body is placed in a bathtub filled with water. The volume of displaced fluid is then compared with the weight and the percentage of fat is calculated. This is the most accurate method, but it can only be carried out in a specialized institution.

How to get rid of subcutaneous fat?

Today, there are a large number of different means of getting rid of excess subcutaneous fat, including medical ones. For example, to get rid of fat deposits in the thighs, liposuction or a method of increasing thermoregulation will help. But we cannot exclude the possibility that over time, if dietary restrictions are not followed, the problem may reappear.

The most effective and optimal is an integrated approach, which includes proper nutrition (strict calorie counting is required) and physical activity. These two rules will help you quickly achieve the desired result and regain a slim and toned body.

First of all, it is necessary to establish the main reason for the onset of accumulation of subcutaneous fat. Many people believe that dietary errors can provoke this problem, but in reality, lack of physical activity is much more dangerous.

Diet alone or strict dietary restrictions, in most cases, are not enough to regain a slim figure. It is worth considering the fact that as a result of following a diet, not only fat cells are eliminated, but also muscle cells. Therefore, as a result, you will not get a slim and fit figure, but a haggard and ugly body.

This is why it is so important to preserve muscle while losing weight. An integrated approach that simultaneously combines proper nutrition and physical activity will help with this. Thanks to regular exercise, muscle tone is maintained and the re-accumulation of fat deposits is prevented. This occurs as a result of the fact that muscle tissue begins to intensively consume energy and more fat deposits are burned without problems.

To speed up the process of burning existing subcutaneous fat, you need to follow a few simple tips:

1. There's no need to rush. Of course, you want to lose weight as quickly as possible, but accelerated weight loss becomes a strong stress for the body. The best option would be to lose about 1 kg per week.
2. You should not use any strict diets or hunger strikes. These methods give quick but short-term results. As a result, the body simply begins to accumulate fat reserves and dealing with the problem becomes much more difficult.
3. It is necessary to adhere to a proper, balanced, nutritious and varied diet. What is important here is not a short-term diet, but adherence to this principle of nutrition constantly and the extra pounds will literally begin to melt before our eyes.
4. The most important thing is physical activity. It is recommended to regularly visit the gym and alternate strength exercises with cardio exercises.
5. To speed up the process of burning subcutaneous fat deposits, you can use various procedures - for example, wraps or massage.

Why is excess dangerous?

Excessive accumulation of subcutaneous fat not only spoils the appearance and deprives one of attractiveness, but also threatens health. First of all, it disrupts hormonal levels, increases estrogen levels and reduces testosterone in men, which threatens the development of sexual dysfunction and a number of other problems.

Often, obesity increases the risk of developing hypertension, diabetes, osteoarthritis and atherosclerosis. Fat is excess weight that creates increased stress on the joints and spine, which can lead to problems with posture and cause impaired mobility.

Nutritional features to combat subcutaneous fat

To get rid of subcutaneous fat, first of all, you need to reduce the calorie content of your diet and try to completely give up sweets and desserts. Delicious sausages and smoked sausages are strictly prohibited, and of course, everyone’s favorite fried potatoes.

Basic principles of nutrition for subcutaneous fat

Nutritionists recommend placing the main emphasis on protein - adding more lean meats, cottage cheese, yoghurts, and other fermented milk products to your daily diet. The menu must include fish and legumes, which contain a lot of healthy fiber. A diet designed to burn subcutaneous fat should not be too strict. It is strictly forbidden to go hungry or skip meals.

The ideal option is to reduce the diet by 300 kcal. Regular physical activity is also needed. The process of losing weight will proceed much faster if approximately 40% of calories come from protein foods. In the morning, it is recommended to consume carbohydrates in the form of a variety of cereals. During the day you need to drink at least 1.5 liters of plain water. Sweet carbonated waters, store-bought juices and coffee were strictly prohibited.

It is important that the chosen diet is aimed directly at burning accumulated subcutaneous fat and accelerating metabolism. Gradually, you need to increase the amount of protein in your diet. As a result, the body begins to consume fat much more actively, but muscle mass is preserved.

It is necessary to follow several main principles of dietary nutrition:

• It is forbidden to fast and sharply limit the number of calories consumed. Otherwise, your metabolism will slow down, and your body will actively accumulate even more fat deposits. The diet should consist of approximately 1200-1500 Kcal.
• Foods with a minimum percentage of fat bring benefits. They contain more protein and calcium, which strengthens muscles and bones.
• You need to add foods high in vitamin C to your diet. This substance strengthens the immune system and is also a natural stimulator of metabolism. Valuable sources of vitamin C are citrus fruits, fruits, cabbage and berries.
• Fats cannot be completely eliminated from the diet, but they should only come from healthy sources. For example, the body will get the right fats from eggs, fish, nuts, vegetable oils and avocados.
• The amount of animal fats and simple carbohydrates, which provoke the appearance of excess weight, is minimized.
• About half of the daily diet should be protein. Excellent sources of protein are dairy products, lean fish and meats, legumes, eggs and seafood.
• You need to eat often, but in small portions - meals every 2-3 hours, which allows you not to feel hungry. By following this regimen, metabolism accelerates and subcutaneous fat begins to be burned.
• You should not skip breakfast; your last meal should be no later than 2-3 hours before bedtime.
• It is important to drink at least 1.5 liters of clean water per day, which allows you to cleanse the body of toxins and waste, accelerate metabolism and accelerate the process of burning fat.

What products are prohibited?

It is necessary not only to limit the amount of food consumed, but also to constantly monitor the quality of the products. The following products must be removed from the diet:

1. various fatty meats;
2. sugar and sweets;
3. mayonnaise and other sauces;
4. instant food products;
5. pickles, smoked meats and canned food;
6. pastries and white bread;
7. fast food;
8. chips, crackers;
9. store-bought juices;
10. carbonated sweet drinks;
11. alcohol.

Healthy foods

The diet should be based only on healthy, fresh and low-calorie foods. It is important to consume enough fresh vegetables, fruits, and dairy products while losing weight. Whole grain bread is beneficial.

The following products may be present in your daily diet:

• white meat;
• hard cheeses;
• seafood;
• fish;
• eggs;
• seeds and nuts (in small quantities);
• cereals.

You need to drink not only enough clean water, but also herbal and green teas. Black tea is allowed in small quantities; instead of sugar, you can add a little honey.

Physical activity to eliminate subcutaneous fat

To get rid of subcutaneous fat, it is not enough to simply follow dietary restrictions, because physical activity is also required. You can do fitness at home on your own or join a gym and use the services of a professional trainer.

Light sports will help remove fat deposits - for example, Pilates, fitness, swimming, dancing and aerobic training. Men need to place the main emphasis on anaerobic and cardio training, engage in strength sports and pump up their abs on exercise machines.

Workouts for men

It is fundamentally incorrect to say that subcutaneous fat in the abdominal area can be removed only by doing abdominal exercises. Using this method will lead to the opposite result - the abs become more elastic, but a large belly still remains.

The most effective are simple basic exercises:

1. squats with weights;
2. deadlift;
3. bench press from the floor or sitting, standing;
4. pushups.

Only an integrated approach brings benefits. If it’s difficult to create a training program on your own, you can seek help from an experienced trainer.

Workouts for girls

Every girl dreams of finding a flat and beautiful tummy, but for this you have to work hard and hard on your own body. The largest amount of fat accumulates in the lower abdomen, which is explained by the woman’s reproductive function. It is this area that is considered the most problematic.

To get rid of subcutaneous fat deposits in the abdominal area, girls are recommended to regularly perform the following simple exercises:

1. You need to lie on your stomach, hands behind your head. The body slowly rises up, the chest should come off the floor, emphasis on the legs. This exercise allows you to strengthen your abdominal muscles, tighten your stomach and strengthen your back.
2. Roll over onto your back with your arms parallel to your body. Straight legs slowly rise up at an angle of 30 degrees. Hold this position for 30 seconds, relax and return to the starting position. 10-15 repetitions are performed.
3. Stand up, rise on your toes, place your hands on your waist. Perform 10 swings to the side with each leg.

How to remove a fold in the lower abdomen?

Almost any physical activity and simple movements will help remove the unsightly fat fold in the lower abdomen. To get rid of an unsightly defect in appearance, it is recommended to use aerobic activities - for example, fitness, aqua aerobics, running, sports dancing, etc.

Anaerobic types of exercise are the most effective in combating folds in the abdominal area - abdominal exercise while holding your breath. Breathing movements speed up metabolism, the cells are saturated with oxygen, due to which the fat layer begins to be consumed.

Regular performance of classic crunches allows you to increase the effectiveness of your training several times. But for this you need to exercise at least 15 minutes three times a week. Rotation of the hoop helps in the process of losing weight in the abdominal area. However, you must first consult with a doctor, since the use of a hoop has certain contraindications and can provoke undesirable negative consequences. After training, a massage is performed on the problem area, which speeds up the weight loss process.

Subcutaneous fat can accumulate not only in the abdomen, but also on the thighs. To lose weight and get an ideal figure, you need to regularly perform exercises that involve different muscle groups. In this case, the desired result will be obtained much faster. Exercises aimed at working the abdominal, back and shoulder muscles are beneficial. Stretching, running and simple squats will help remove fat deposits from your legs. If you don’t like to exercise at all, a great alternative would be long walks, but only at a fast pace, as well as yoga or dancing.

Common Mistakes

The following mistakes can complicate or significantly slow down your fight against belly fat. Check if you are allowing them and take the necessary measures.

Chronic stress

Chronic stress keeps your stress hormones in overdrive, which hinders weight loss. When you manage stress properly, your cortisol levels will stabilize, your blood pressure will drop, and your well-being will improve significantly. Stress management should become your habit so that depression does not have any chance to enter your life. There are many different methods for reducing stress: exercise, meditation, yoga, being in nature, music, emotional freedom techniques. The latter is a particularly effective method for helping to “reprogram” your ingrained stress responses.

Drinking diet soda

Contrary to advertising, so-called diet soda may double the risk of obesity. Studies have shown that drinking such soda increases the likelihood of gaining excess weight to a greater extent than drinking regular soda. If you're serious about losing fat, cut out all artificially sweetened drinks and drink clean water.

Alcohol consumption

Any alcohol, regardless of type, will contribute to weight gain. And this is not the only negative effect of alcohol. For example, beer has an additional negative effect because it increases uric acid levels, which provokes internal chronic inflammation and arthritis.

Lack of exercise

To maximize your results in the fight against excess weight, it is enough to include some elements of HIIT training in your workout. This type of short, intense workout increases muscle mass and improves the quality of muscle fibers. Muscle tissue burns 3-5 times more energy than fat tissue.

This way you gain muscle and your metabolism speeds up, ensuring you burn calories even while you sleep. Additionally, several studies have confirmed that intense exercise with short rest periods burns more fat than long-term, continuous exercise.

Combine intermittent fasting with HIIT training and you've got yourself a powerful weight loss aid. When you do HIIT on an empty stomach, your body burns excess fat as its primary fuel. It is also recommended to walk more. Ideally, aim for 7,000-10,000 steps per day. This will not only give your metabolism the boost it needs, but will also eliminate the side effects of sitting still for long periods of time.

Ignoring abdominal exercises

Don't forget about abdominal exercises. They ensure the formation and strengthening of the abdominal muscles, which are extremely important for the entire body. Strong abdominal muscles are necessary for the normal functioning of the musculoskeletal system, which wears out with age. Also, by working on your six-pack abs, you will simultaneously lose belly fat because growing muscle requires a lot of energy.

Magnesium deficiency

Every organ in your body needs this mineral, especially the heart, kidneys and, of course, muscles. If you suffer from unexplained fatigue or weakness, irregular heartbeat, or even muscle spasms and eye twitching, low magnesium levels may be to blame. Scientists have found that people who consume more magnesium tend to have lower blood sugar levels.

Avocados, seaweed, and green leafy vegetables such as spinach and chard are excellent sources of magnesium. You can also add beans, nuts, pumpkin seeds, sunflower seeds and sesame seeds to this list of products.