When we talk about fat loss, the focus often shifts to that stubborn layer right beneath the skin; subcutaneous fat. Unlike visceral fat, which surrounds your internal organs and poses serious health risks, subcutaneous fat is the soft, pinchable fat that you can feel when you press on your belly, arms, or thighs. While it might not be as harmful as visceral fat, losing subcutaneous fat is essential for achieving a leaner, healthier appearance.
Subcutaneous fat is the outermost layer of fat stored directly beneath your skin. It acts as an energy reserve and provides insulation, but excessive amounts can make you feel uncomfortable or self-conscious. Losing subcutaneous fat is about reducing body fat through a calorie deficit and improving muscle tone to improve your body’s appearance. Unlike visceral fat, subcutaneous fat doesn’t respond as quickly to diet alone. That’s why combining exercise with healthy eating is the most effective way to lose it.
6 ways to lose subcutaneous fat with diet and exercise:
Calorie deficit diet
Losing subcutaneous fat starts with creating a calorie deficit, meaning you consume fewer calories than your body burns. However, this doesn’t mean starving yourself. Focus on eating nutrient-dense, low-calorie foods like fruits, vegetables, lean proteins, and whole grains. Tools like calorie-tracking apps can help monitor your intake. For example, replace a 500-calorie fast food meal with a grilled chicken salad dressed with olive oil and vinegar to reduce calories while still feeling full and satisfied.
Prioritise strength training
Strength training is essential for burning calories at rest and improving muscle tone, which can tighten the appearance of your skin. Add resistance exercises such as squats, lunges, push-ups, or dumbbell lifts to your weekly schedule, aiming for 2-3 sessions. Replace a 30-minute walk with a 20-minute strength circuit using your body weight or light dumbbells for a more impactful workout.
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is one of the most efficient ways to burn fat. It involves alternating between short bursts of intense exercise and rest periods. Include HIIT workouts in your routine 2-3 times weekly to maximise fat burning. A 20-minute HIIT session could include 30 seconds of sprinting followed by 1 minute of walking, repeated for the duration.
Cut back on sugary and processed foods
Excess sugar and refined carbs contribute significantly to subcutaneous fat accumulation. Reducing sugary drinks, candy, pastries, and processed snacks in your diet is important. Instead, opt for whole, unprocessed foods that provide sustained energy.
Get enough sleep
Sufficent sleep is vital for fat loss as it regulates hormones like cortisol and ghrelin, which influence hunger and stress. Aim for 7-9 hours of quality sleep each night to support recovery and avoid overeating. Establish a consistent bedtime routine that includes turning off electronic devices an hour before bed and practicing relaxation techniques like deep breathing.
Be consistent and patient
Losing subcutaneous fat requires time and dedication, as it depends on maintaining consistent effort. Stick to your diet and exercise routine, and track your progress. Celebrate small wins, such as fitting into your favourite jeans or noticing improved muscle definition, to stay motivated on your journey.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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