Subcutaneous fat is that jiggly fat located directly underneath your skin. You can find it on virtually every area of your body, including the buttocks, thighs, abdomen and arms.
As an important part of the body, subcutaneous fat is harmless and may even reduce the risk of certain diseases.
That being said, having excess of this fat type in your body may expose you to some health problems, and this includes but not limited to – heart disease, strokes, hypertension, type 2 diabetes, sleep apnea, kidney disease, etc.
WHAT CAN MAKE YOUR BODY ACCUMULATE MORE SUBCUTANEOUS FAT?
- Genetic-related factors
- Excess caloric intake
- Little muscle mass
- Less physical activity
- Diabetes and some other medical conditions
- Insulin resistance
How to Get Rid Of Subcutaneous Fat Fast At Home
#1. Perform Cardio Exercises
Cardiovascular exercises have been around for thousands of years now, and they are being linked with myriads of health benefits, including reduced subcutaneous fat.
How does it work?
Cardiovascular exercise helps to speed up your breathing, which in turn increases your sweating and burn significant amount of calories in the body.
To lose subcutaneous fat, engage in moderate cardio for 30 to 60 minutes virtually every day. These include – running, swimming, bicycling, jogging, rowing, climbing stairs or jumping rope.
It is equally important to bear in mind that the more intense the routine and the longer it is performed, the more calories your body will be able to burn. DO MORE CARDIO!
Read Also: 5 Cardio Workouts for Effective Weight Loss
#2. Learn To Count Calories
Regardless of the kind of exercise you do or the time you spend in exercising your body, your efforts can never be fruitful unless you reduce your caloric intake.
If you truly intend eliminating those subcutaneous fat, then it is imperative you keep a meal diary and check the nutrition information on the foods you eat every day.
You should also be mindful of the food combination you ingest. For instance, combining starches and sugars may raise insulin levels and promote belly fat.
On the opposite, combining proteins and vegetables will help keep your insulin levels in check and also help reduce cravings for food – at fewer calories.
Therefore, rather than eating wrong food combination like sugars and starches or saturated fat, you can choose high-fiber and protein foods as a substitute.
This includes foods like eggs, nuts, fish, skinless chicken, raw vegetables, whole grains, brown rice, barley, etc.
By so doing, your metabolism will be regulated and you will notice a significant reduction in your subcutaneous fat.
#3. Strength Train Regularly
Strength exercise, or resistance training are exercises that help in targeting the muscles, using either a resistance [such as dumbbell]or your own body weight.
One thing about strength-based exercises is that they are effective in increasing muscle mass and boosting metabolism, both of which goes a long way in burning subcutaneous fat.
Some typical examples of Strength training for weight loss include – weightlifting, situps, squats, deadlift, Kettlebell swing, Hammer curls, Overhead press, push up, crunches, chair dips, etc.
NOTE: the body takes up to 15 minutes before it begins to burn subcutaneous fat.
Therefore, it is best to do strength training exercises just before performing cardiovascular workout. You will be able to burn more fat throughout the entire routine.
#4. Cut Back On Trans Fats and Foods Sweetened With Fructose
Multiple studies reveal that Trans fats and foods sweetened with fructose are capable of inducing belly fat in the body, including subcutaneous fat.
They are typically found in foods like crackers, baked goods, cookies, margarine, fried foods, beef, pork, sausage, hot dogs, bacon and lunch meats, among others.
In addition to the above, it is much more important to let you know that added fructose can also increase your risk of subcutaneous fat, showing how unhealthy it is.
Added fructose are often found in foods like soft drinks, canned foods, baked meals, processed foods, etc.
Rather than ingesting this unhealthy, added fructose, you should substitute it with fruits that contain natural fructose, fiber, vitamins, minerals and phytochemicals, including banana, carrot, avocado, lettuce, green bean, and the likes.
#5. Reduce Your Stress Levels
Chronic stress has a way of altering the hormone levels, which may further result in extra belly fat and obesity.
In fact, research shows that stress might activate a specific area of the brain that releases stress hormones, which might eventually cause rapid weight gain.
These and more are what necessitate living a stress-free life or keeping stress at bay.
To begin with, you should get enough sleep every night, keep a positive attitude, spend time with friends and family, listen to soothing songs, spend time with your pets, take a walk – and all other things that can help relieve stress.
#6. Eat More Protein
There is a lot of health benefits linked with protein-rich foods, and part of it is that it can help you lose subcutaneous fat.
This is majorly because foods that are high in this nutrient has a way of promoting satiety and reducing your crave for unhealthy foods that may eventually trigger weight gain.
Some of the top protein-dense food for subcutaneous fat includes – Eggs, Poultry, Lean meats, Seafood, Nuts, Seeds, and Legumes.
#7. Reduce Your Alcohol Intake to the Barest Minimum
In times past, a lot of studies reveal that Alcoholic drinks can trigger belly fat when consumed in excess. First off, these drinks are usually high in calories, meaning they have the potential to add a lot of calories to your diet.
That’s not all; it was also discovered that drinking alcohol may prevent the body from burning fat. This is majorly because the human body, in most cases prioritizes the decomposition of alcohol over other fuel sources in the body, including stored fat.
FAT-BURNING FOODS TO HELP YOU GET RID OF SUBCUTANEOUS FAT FAST AT HOME
- Milk, yogurt, and cheese
- Oats and barley
- Green tea
- Walnuts and almonds
- Apples and pears
- Sweet potatoes
- Brown rice
- Garlic and onions
- Whey protein
- Hot peppers
- Peanut butter
- Coffee and black tea
- Olive oil
- Beans, chickpeas, and lentils
- Black pepper
- Dark chocolate
- Kale and spinach
You can also read: 10 Healthy Fat Burning Snacks for Effective Weight Loss At Home