You must be here reading this post because you want to know how to get rid of subcutaneous fat. Despite your best efforts, that stubborn area may not seem to go away. You are definitely not alone. Subcutaneous fat is incredibly common, and many people are on a mission to reduce it. Whether you are trying to look aesthetically pleasing or your health is your concern - there is good news!
This subcutaneous fat loss guide will be your one-stop shop for understanding subcutaneous fat. We will cover what it is, how it differs from other types of fat, and most importantly, how to reduce subcutaneous fat or how to lose belly fat . Let's dive in!
What is Subcutaneous Fat?
You may have that pinchable layer right under the skin. From a scientific standpoint, that is known as subcutaneous fat. It is a layer of adipose tissue (fat cells) residing beneath the dermis, the deeper layer of our skin.
Subcutaneous fat acts as a reserve and it stores energy or excess calories for when your body needs them most. This layer plays a crucial role in thermoregulation, the process by which our bodies maintain a healthy internal temperature, essentially keeping us warm.
Now, when it comes to fat location, subcutaneous fat can accumulate in various areas throughout the body, including the abdomen (often referred to as subcutaneous belly fat), thighs, hips, arms, and even the face.
Subcutaneous vs. Visceral Fat
Visceral fat is another type of fat tissue, but with a completely different location and health impact. Let's shed light on visceral fat vs subcutaneous fat.
Location:
Subcutaneous Fat: This is the fat we can see and pinch. It resides beneath the skin throughout the body, commonly accumulating in areas like the belly, thighs, hips, and arms.
Visceral Fat: This type of fat lives deep within the abdominal cavity around our vital organs like the liver, intestines, and even the heart.
Subcutaneous Fat vs Visceral Fat Health Impact:
Subcutaneous Fat: Excess subcutaneous fat generally poses a lower health risk compared to visceral fat.
Visceral Fat: This deep belly fat is linked to a higher risk of developing chronic health problems, including heart disease, type 2 diabetes, and even some cancers. The amount of visceral fat you have is a stronger predictor of health risks than the amount of subcutaneous fat.
How Much Subcutaneous Fat is Too Much?
There are some good indicators to watch for.
Body Mass Index BMI: BMI uses your height and weight to estimate body fat percentage. Generally, a BMI above 25 is considered overweight, and above 30 is obese. However, BMI does not differentiate between muscle and fat mass. So, a very muscular person might have a high BMI even though they have a healthy amount of body fat.
Waist Circumference: According to health guidelines, a waist circumference exceeding 40 inches for men and 35 inches for women is linked to an increased risk of health problems.
Overall Body Composition: Ideally, you want a healthy balance between muscle mass and body fat.
Let's say you have a BMI of 27, which falls into the overweight category. But, you also have a relatively low waist circumference and a high percentage of muscle mass. This might suggest that your subcutaneous fat levels are within a healthy range, even though your BMI might indicate otherwise.
Health Problems Caused by Excess Subcutaneous Fat
Here are some potential health risks:
Increased Risk of Heart Disease: Excess subcutaneous belly fat has been associated with an increased risk of heart disease.
Insulin Resistance: Subcutaneous fat can disrupt how your body's insulin resistant capacities. This can lead to a condition called insulin resistance, which is a major risk factor for type 2 diabetes.
Metabolic Syndrome: This cluster of conditions, including high blood pressure, high blood sugar, and unhealthy cholesterol levels, can be linked to excess subcutaneous fat, particularly visceral fat but also including some subcutaneous deposits.
Managing your overall fat levels is crucial for maintaining good health and well-being.
Natural Ways on How to Lose Subcutaneous Fat
Diet and Exercise:
Sugary drinks, processed foods, and refined carbs can wreak havoc on your blood sugar levels and contribute to fat storage. Instead, focus on a balanced diet rich in whole, unprocessed foods. These keep you feeling fuller for longer, reducing cravings and aiding in healthy weight loss.
Strength Training:
Consistent exercise is key to burning calories and reducing overall fat stores, including subcutaneous fat. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Don't forget to incorporate strength training two to three times a week. Building muscle mass boosts your metabolism, helping you burn more calories even at rest.
Lifestyle Tweaks:
Chronic stress can lead to increased cortisol levels, a hormone that promotes fat storage, especially around the belly. Find healthy ways to manage stress, like yoga or meditation. Plus, getting enough quality sleep (around 7-8 hours per night) is crucial for regulating hormones that influence weight management.
There is no magic pill for how to get rid of female subcutaneous fat (or male subcutaneous fat for that matter). It is all about creating a sustainable lifestyle that incorporates healthy eating habits, regular exercise, and stress management.
Non-Surgical Treatments for Reducing Subcutaneous Fat
1. Cryolipolysis (CoolSculpting):
This is an innovative treatment option that targets and freezes fat cells. Cryolipolysis uses controlled cooling to destroy fat cells. The fat cells are exposed to precisely calibrated low temperatures, which triggers a process called apoptosis. The process refers to the controlled death of those targeted fat cells. If you are willing to reduce subcutaneous fat from the abdomen, flanks, thighs, or arms, go for this treatment. It is non-invasive and has minimal downtime.
2. Ultrasound Cavitation:
This technology utilizes sound waves to disrupt and break down fat cell membranes. The Body Sculpting Fat Loss machine utilizes ultrasound cavitation. The sound waves create microscopic vibrations within the targeted fat cells, causing them to break down into a liquid substance. These liquefied fat cells are eliminated by the body. This treatment is ideal for stubborn areas like belly fat, and cellulite reduction.
3. Vacuum Therapy:
This vacuum therapy machine treatment uses suction cups to manipulate fat cells and potentially improve circulation. The suction creates a pulling effect on the skin and underlying tissues, which may help break down fat cells and promote lymphatic drainage. It works best on areas like the thighs, buttocks, and abdomen.
4. Lipo Laser Therapy:
This approach uses low-level laser energy to target fat cells. The laser light is believed to create pores in the fat cell membranes, causing them to release their contents in the form of fatty acids. These released fatty acids are then transported through the body's natural metabolic pathways and eliminated. Lipo laser machine therapy is often used for targeting smaller areas like the chin, knees, and arms.
5. EMS Therapy (Electrical Muscle Stimulation):
This treatment does not directly target fat cells but can be a valuable tool for sculpting and toning muscles. EMS therapy uses electrical currents to stimulate muscle contractions. These muscle contractions can help improve muscle tone and definition, which can indirectly create a more sculpted appearance. EMS machine therapy is often used on the abdomen, thighs, and buttocks.
FAQs Section
What does subcutaneous mean?
Subcutaneous literally means "under the skin." So, subcutaneous fat is simply the fat layer located beneath your skin.
What is the fastest way to reduce subcutaneous fat?
The best approach is a balanced diet, regular exercise (including cardio and strength training), and a healthy lifestyle with stress management and adequate sleep.
Is subcutaneous fat hard to lose?
Subcutaneous fat can be stubborn, but not impossible to lose. Consistency with healthy habits is key.
How do I know if my belly fat is visceral or subcutaneous?
Your waist size and circumference can be an indicator. Consulting a healthcare professional can provide a more accurate assessment.
