If grabbing a handful of belly fat makes you feel downright angry and depressed, this article will show you how to get rid of subcutaneous fat for good.
Your body has two types of fats, visceral and subcutaneous fat.
Visceral fat is that fat which circles or accumulates around the kidneys, liver, intestines and other internal organs. This type of fat is very dangerous. Research has linked it to heart disease, stroke, diabetes and other chronic conditions.
Subcutaneous fat is the body fat that accumulates underneath your skin. This fat is visible to the eyes and it’s what you feel when you grab your belly.
Subcutaneous fat is harder to lose compared to visceral fat. Therefore, you need discipline and lifestyle changes to get rid of it. Follow the tips below to melt this stubborn fat.
1. HAVE A DEFINITE PLAN
You need a definite plan if you want to lose fat and keep it off. A good plan will make it easier for you to maintain healthy habits and motivate you to keep going even when you fall off the wagon.
The strategies below will help you come up with a good plan. This entails setting specific goals, a time limit for your goals, daily habits, and ways to keep track of your progress.
Before reading further, take out a pen and a piece of paper. Do you have them in your hands right now? Good. As you read on, write down the things you need to every day in order to get rid of subcutaneous fat.
After you finish reading the article, write down the number of inches you want to lose on your arms, waistline, and thighs. Then set a time limit for this goal. For instance, you could write, I want to lose 3 inches off my waistline in 6 weeks. By doing this every day (list the necessary daily habits).
Now, take your waist measurements, write them down, and then start implementing the new habits right away!
2. GRADUALLY REDUCE YOUR CALORIE INTAKE
To get rid of the subcutaneous fat in your body, you need to reduce your total daily calories. Eating fewer calories will enable you to maintain a calorie deficit. As you may know, you have to eat fewer calories than you burn in order to lose fat.
Maintaining a calorie deficit doesn’t mean starving yourself. You only need to replace processed foods with plant-based foods. For instance, you could replace bread with oatmeal.
3. DITCH FOODS RICH IN ADDED SUGAR AND SODIUM
Eating foods that contain added sugar and sodium may increase subcutaneous fat in your body. These two ingredients are found in processed foods. Therefore, reduce the intake of processed foods.
If you have to eat processed foods, make sure you read the labels in order to avoid high-calorie ingredients.
With that said, most of your calories should come from unprocessed foods. Veggies, fish, grass-fed meat, fruits, and legumes can help you get rid of subcutaneous fat. In addition, these foods contain antioxidants, vitamins, and minerals, which will improve your overall health.
4. DO STRENGTH TRAINING FOR 20 MINUTES EVERY DAY
Doing strength training for 20 minutes, every day will help you get rid of subcutaneous fat. The best thing about strength training is that it keeps your metabolism elevated for hours after the workout.
Strength training doesn’t necessarily mean lifting weights in the gym. You can do strength training in the comfort of your home using these exercises.
Unless you are doing short workouts, don’t train every day. Rest for at least two days a week if you do one-hour workouts.
5. DO NOT SKIP BREAKFAST
Nutrition experts have mixed opinions about breakfast. Some argue that it is the most important meal of the day, while others recommend skipping breakfast for fast fat loss.
My advice is that you should eat breakfast unless you are doing intermittent fasting. I say this because people who eat breakfast tend to maintain healthier weight compared to those who skip it, according to research.
Additionally, eating a high-protein breakfast can help reduce your total daily caloric intake.
6. MOVE MORE EVERY DAY
Moving around as much as possible will help you to burn fat and calories. It does not matter whether you are at home or in the office. Just find different ways to move more, like walking around while talking on the telephone, cleaning the house, playing with the kids and so on.
The truth is the more you move around, the more subcutaneous fat you will burn off your body. Try to walk an extra 200 steps a day. Remember to use a pedometer to track your steps.
7. CUT BACK ON UNHEALTHY SNACKS
Snacking is one of the leading causes of obesity. Research shows that on average, snacks account for 25% of the total daily calories. And they can account for up to 50% of daily calories for heavy-snackers.
The few calories from sweets, sodas, cookies, and chocolate slowly add up and cause weight gain. The truth is most people can maintain a calorie deficit by quitting snacking.
If you don’t want to stop snacking, replace processed snacks with healthier alternatives such as apples, pears, and other low-calorie foods.
8. DO MODERATE TO HIGH-INTENSITY EXERCISES
Strength training can be more rewarding when you combine it with moderate to high-intensity exercises such as running, swimming and cycling.
Even though these exercises don’t burn many calories, they have been shown to target subcutaneous fat.
9. GET ENOUGH EYE-SHUT EVERY NIGHT
If you want to get rid of subcutaneous fat, you must get enough sleep. Quality sleep helps keep the hormones in your body balanced. When hormones are balanced, metabolism improves and it becomes easier to burn subcutaneous fat.
Quality sleep is also vital for a healthy brain. A clear mind will help you perform better in your workouts and prevent binge eating. Even those who take brain-enhancing drugs such as modafinil express can benefit from 7-8 hours of sleep every night.
10. AVOID ALL SUGARY DRINKS
You should quit sugary drinks if you want to get rid of subcutaneous fat in your body. These drinks contain excess calories that increase body fat.
Even drinks that contain low-calorie artificial sweeteners can expand your waistline.
11. EAT YOUR MEALS SLOWLY
Eating your food slowly can prevent overeating. When you eat slowly, the body has time to send signals to your brain that you’re full.
Chew light foods such as rice 8 to 10 times. Chew hard foods such as meat up to 30 times. Note that avoiding distractions while eating will help you eat slowly.
Remember that it is impossible to eat healthy long-term unless you know how to cook delicious healthy meals.
12. DO EXERCISES THAT TARGET LARGE MUSCLE GROUPS
If you want to burn subcutaneous fat, engage in exercises that target the large muscle groups in your body. These muscles include your arms, back, and legs.
Training these big muscle groups will increase muscle fast and as a result, skyrocket your metabolism. Don’t dare skip leg day. Training legs helps boost human growth hormone, which makes it easier to burn fat.
13. REDUCE AND IF POSSIBLE QUIT ALCOHOL
Drinking alcohol is not good if you want to get rid of subcutaneous fat. Alcohol will only give you empty calories. Even worse, it will lower levels of important hormones like testosterone.
Testosterone plays an important role in fat burning.
14. EAT FAT BURNING FOODS
Did you know that some foods are more weight loss friendly than others are? Foods such as grapefruit, green tea, chia seeds and so on have been proven to enhance weight loss.
15. REMEMBER TO DRINK ENOUGH WATER
Drinking enough water every day can help you lose weight rapidly. Luckily, this is one of the easiest things to do. Simply carry with you a refillable water bottle everywhere you go.
Research shows that water helps boost metabolism and prevents overeating.
Drink 2 liters of water every day and a glass of water before every meal. You can also increase your water intake by eating foods with high water content such as watermelon, cucumber, pineapples and so on.