Aiming For A Toned Body? Here Is How You Can Get Rid Of Subcutaneous Fat

Causes of Subcutaneous Fat

All people have some subcutaneous fat, but the amount varies for everyone. This depends on your lifestyle factors, genetics, and underlying health diseases. It may be difficult to lose this fat due to various issues, such as inflammation, insulin resistance, and ineffective weight loss strategies.

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Tips To Reduce Subcutaneous Fat

Before talking about ways to get rid of subcutaneous fat, it is crucial to remember that spot reduction is not possible. Hence, you need to aim for shedding overall fat.

Focus on your Diet

Most people often think of dieting the minute they realise that they have gained weight. However, shedding fat may take time and following a restrictive diet may complicate things. Hence, follow a holistic approach. Start by reducing your calorie intake and consumption of carbohydrates, sugar, salt, and red meat in your daily diet. Instead, add whole grains, protein, fruits, vegetables, and low-fat dairy to your diet.

Also, limit your alcohol consumption as it may lead to the development of fat around your waist. A 2003 study involving over 2,000 participants examined alcohol consumption. The results indicated that individuals who drank alcohol daily but averaged less than one drink per day had less belly fat compared to those who drank less frequently but consumed larger quantities on the days they did drink.

Exercise

You must complement your diet with exercise to reap the benefits. To get rid of subcutaneous fat, you need to burn energy stored in it. Some effective exercise forms to reduce fat include aerobic activity, cardio, High-Intensity Interval Training (HIIT), and strength training.

• Aerobic Exercise: Also known as cardio, it is one of the most effective ways to lose weight. Walking, running, cycling, skipping, and dancing are some of its examples. According to a 2015 study, it was found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.
• High-Intensity Interval Training (HIIT): Start by performing HIIT exercises to burn subcutaneous fat. This exercise technique involves alternating between short bursts of intense exercise and rest periods. Examples: jumping jacks, lunges, high knees, skipping, and pushups.
• Strength training: Did you know people with more muscles burn more calories? Hence, building muscles is an effective way to lose fat and maintain a healthy weight. It helps burn your calories at rest and toning your body. 

Do not Neglect Sleep

You might be surprised how sleep can play a role in fat reduction. However, not getting adequate sleep may be linked to the risk of becoming obese and developing belly fat. A 2006 study involving over 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight compared to those who slept 7 hours or more per night.

Lower your Stress Levels

If you have been stressing over your body fat, it's time to think again. Stress can lead to body fat production by releasing cortisol (stress hormone) in your body. Women with a larger waist tend to produce more cortisol in response to stress. Increased cortisol contributes to further fat gain around the abdomen. Hence, reduce your stress levels by engaging in activities, such as yoga, deep breathing, and meditation.

[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]