Subcutaneous fat is the fat stored directly under your skin. It’s the jiggly stuff you can pinch on your belly, thighs, or arms. While it’s not as dangerous as visceral fat (the fat that surrounds your organs), having too much subcutaneous fat can still affect your health and self-confidence.
If you’re looking to slim down, here are some effective strategies to help you get rid of subcutaneous fat.
What is Subcutaneous Fat?
Before diving into how to lose it, it’s important to understand what subcutaneous fat is. It serves as an energy reserve, insulates your body, and protects your muscles and bones from injuries. However, too much of it can lead to obesity-related problems such as insulin resistance and inflammation.
The key to managing subcutaneous fat is to strike a balance between keeping enough for your body’s needs and not having excess that could be harmful.
Why is Reducing Subcutaneous Fat Important?
Excess subcutaneous fat can be stubborn and may cause self-esteem issues for many. More importantly, while it’s not as metabolically active as visceral fat, excessive amounts can still lead to health challenges. Shedding subcutaneous fat not only enhances your appearance but also contributes to better overall well-being.
Best Diet Strategies for Losing Subcutaneous Fat
1. Focus on a Caloric Deficit
To effectively reduce subcutaneous fat, creating a caloric deficit is essential. This means consuming fewer calories than you burn daily. A deficit of 15% to 20% below your total calorie burn can lead to sustainable weight loss of around 1-2 pounds per week. Your total burn can be measured by an Oura Ring or an Total Daily Expenditure Chart based on your activity level and body weight.
It’s important to lose fat without starving your body. Don’t go beyond 20% or you will start losing muscle and slow down your metabolic rate..
2. Opt for High-Protein Diets
Protein is crucial for fat loss. It helps build lean muscle mass, which in turn boosts metabolism. A diet high in protein can also help reduce cravings and control hunger by increasing satiety. Consider incorporating lean meats, fish, eggs, legumes, and low-fat dairy into your meals. Use an app to track this. With my clients I recommend anywhere from 30 to 40% protein.
3. Cut Back on Processed Foods and Sugars
Processed foods and added sugars are notorious for contributing to fat accumulation. These foods are often high in empty calories and low in nutrients. Cutting back on sugary snacks, refined carbs, and highly processed foods is key to reducing subcutaneous fat. Replace these with root veggies, vegetables, fruits, and healthy fats like avocados and nuts.
4. Incorporate Healthy Fats
Not all fats are created equal. Consuming healthy fats, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts, can support fat loss. These fats help regulate metabolism and can even reduce cravings for unhealthy snacks.
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Exercise for Subcutaneous Fat Loss
1. Cardiovascular Exercise
Cardio exercises, such as running, cycling, and swimming, are effective at burning calories and reducing subcutaneous fat. High-Intensity Interval Training (HIIT) is particularly beneficial. HIIT involves short bursts of intense exercise followed by brief rest periods and has been shown to be highly effective for fat loss.
2. Strength Training
Building muscle is essential for fat loss. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate. Incorporate resistance exercises like weightlifting, bodyweight exercises, and resistance band workouts into your routine to maximize fat loss while maintaining or even gaining lean muscle.
Tip: If you’re struggling with stubborn subcutaneous fat, consider reaching out to Shawn Phillips, a top-rated personal trainer and nutrition coach in Los Angeles. He specializes in creating customized fitness and nutrition plans tailored to your unique needs, focusing on effective fat loss, strength building, and overall wellness. Whether you’re new to fitness or looking to refine your routine, Shawn’s expert guidance can help you achieve your goals more efficiently and sustainably.
Lifestyle Habits to Support Fat Loss
1. Get Adequate Sleep |
Sleep is often overlooked but is crucial for fat loss. Poor sleep disrupts hormones that control hunger and satiety, leading to increased cravings and overeating. Aim for at least 7-9 hours of quality sleep per night to help regulate these hormones and support your fat loss goals. |
2. Manage Stress Effectively |
Chronic stress can lead to fat accumulation, particularly around the abdomen. Stress triggers the release of cortisol, a hormone that promotes fat storage. Managing stress through techniques like meditation, deep breathing exercises, and regular physical activity can help reduce cortisol levels and promote fat loss. |
3. Stay Consistent and Patient |
Consistency is key when it comes to fat loss. Subcutaneous fat can be stubborn, so it’s important to stick to your diet and exercise routine even when progress seems slow. Make gradual changes that you can maintain in the long term rather than quick fixes that aren’t sustainable. |
Role of Hydration in Fat Loss
Staying hydrated is vital for overall health and plays a key role in fat loss. Water aids in digestion, helps regulate body temperature, and can even boost metabolism. Drinking water before meals can also reduce appetite, leading to lower calorie intake. Aim for at least 8 glasses of water per day, and even more if you’re active or live in a hot climate.
Supplements That May Help
While whole foods should be your primary focus, certain supplements can support fat loss. These include:
- Green Tea Extract: Rich in antioxidants, green tea extract can help boost metabolism and promote fat oxidation.
- Protein Powders: For those struggling to meet their protein needs through food alone, protein powders can be a convenient solution.
- Omega-3 Fatty Acids: These can reduce inflammation and improve metabolic health, supporting overall fat loss.
Common Myths About Subcutaneous Fat Loss
1. Spot Reduction is Possible
One of the biggest myths is that you can lose fat from specific areas by targeting them with exercises. While you can tone muscles in specific areas, fat loss occurs across the entire body. The best approach is a combination of overall body fat reduction through diet, cardio, and strength training.
2. Extreme Diets are the Fastest Way
Crash diets might result in quick weight loss, but they are often unsustainable and can lead to muscle loss rather than fat loss. A balanced diet that creates a moderate caloric deficit is more effective for long-term results.
3. Supplements Alone Can Do the Job
No supplement can replace the basics of a healthy diet and exercise routine. Supplements can aid in the process, but they are not a substitute for consistent, healthy habits.
Getting rid of subcutaneous fat involves a combination of healthy eating, regular exercise, adequate sleep, and stress management.
The journey to a healthier body is a marathon, not a sprint, so take it one step at a time and celebrate every bit of progress along the way.
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