How to reduce Subcutaneous Fat?
Many women are complexed by their curves. These often result from the accumulation of Subcutaneous Fat distributed throughout the body. What are the causes of the formation of this type of fat? How to eliminate it? The explanations !
Table of Contents
Subcutaneous Fat: definition
Subcutaneous fat is a layer of fat that accumulates under the epidermis. Perceptible on palpation, it is particularly visible in people with a pear-shaped morphology and rounded hips. In women, it often settles in the thighs, buttocks and stomach. In humans, it is distributed over the upper body.
What are the differences with visceral fat? How to lose visceral fat?
Unlike subcutaneous fat distributed throughout the body, visceral fat is found under the abdominal muscles and envelopes the internal organs. It is difficult to eliminate, because it has a dynamic renewal system. However, excess visceral fat is detrimental to health, since it increases the risk of cardiovascular disease and cancer. Thus, the best solution to get rid of it is to practice regular physical activity (swimming, running, dancing, etc.).
What are the causes of the formation of subcutaneous fat?
The causes of the formation of subcutaneous fat are numerous:
- Inactivity;
- A sedentary lifestyle;
- A lack of physical activity;
- Bad eating habits;
- Diabetes
How is belly fat formed? How to get rid of belly fat ?
Several factors promote the appearance of abdominal fat:
An unbalanced diet
Eating in excessive quantities and in an unbalanced way promotes the formation of fat in the abdomen. Thus, adopting a healthy diet is the simplest solution to remedy this.
The stress
Stress causes the secretion of cortisol, a hormone that promotes the accumulation of abdominal fat. It also encourages a person to consume a significant amount of high GI foods. However, these increase the risk of obesity.
Unbalanced hormones
A woman with low oestrogen and testosterone is prone to gaining tummy fat. A male between the ages of 45 and 65 can also suffer the same andropause symptoms.
Sedentism lifestyle.
Sedentism is the leading cause of abdominal fat buildup. As a result, participation in sports remains the most effective strategy to treat this condition. To enhance fat burning, the main concept is to exercise for 30 to 40 minutes per day.
Is abdominal fat harmful to your health?
A large quantity of abdominal fat is harmful to your health. Indeed, it can cause high blood pressure, high triglyceride levels, and high blood sugar levels. In the long run, several illnesses might appear, including:
- Diabetes;
- Cardiovascular disease;
- Fatty liver disease (also called fatty liver disease or soda ash disease).
Excess abdominal fat raises the risk of liver cancer, sleep apnea syndrome, and polycystic ovaries in the most severe instances.
How can you get rid of subcutaneous fat?
There are numerous ways to get rid of subcutaneous fat.
Use a food balance
A food rebalancing consists of following a food program aimed at eliminating subcutaneous fat and extra pounds. For this, it is essential to consume foods with low energy value such as lemon, grapefruit, radish, cabbage, etc. It is also advisable to drink water regularly to eliminate toxins. Finally, fruits and vegetables are excellent allies to guarantee a nutritional balance which allows the stimulation of the metabolism and thus promotes the loss of fat mass.
Follow a diet
A diet includes two elements to follow: a slimming food program and a sports diet. Supervised by a nutritionist or a sports coach, it allows the practitioner to eliminate subcutaneous fat by following a targeted program adapted to their needs. To achieve this, the professional supports his patient in his approach by cheering him up and accompanying him in stressful situations.
Regularly practice a sports activity to reduce subcutaneous fat and develop your abs
The most effective solution to destocking subcutaneous fat is to “burn” it by playing sports. For this, cardio and weight training exercises are to be preferred (swimming, running, running, dancing, interval training, etc.). For best results, it is advisable to train at least once a day for half an hour.
How to effectively lose the layer of fat on the stomach?
Apart from the solutions mentioned above, other tips can effectively eliminate abdominal fat:
- Take at least 10,000 steps a day;
- Walk regularly in case of sedentary work;
- Eat smaller meals, paying attention to feelings of hunger;
- Avoid processed foods and industrial products (fries, white bread, soft drinks, etc.);
- Choose fruits, vegetables and whole grains;
- Consume good fats ( avocado , olive oil, fatty fish, etc.);
- To drink a lot of water;
- Breathe through your belly to relax;
- Vacuum for a quarter of an hour a day;
- Sleep well (at least 8 hours per night).
Women: What sports to choose to eliminate abdominal fat?
According to sports coaches, cardio training is the best solution for losing belly fat . It includes different types of endurance activities that help improve the body’s heart capacity such as swimming, cycling, burpees, jumping rope, fitness walking, etc. After 45 minutes of effort, the body draws on its fat reserves, which promotes weight loss.
However, sport in itself is not enough to have a flat stomach. Indeed, it is also necessary to favor a healthy diet. In practice, it is necessary:
- Consume between 25 and 30 g of dietary fiber per day;
- Favor vegetables (salads, beets, asparagus, artichokes, etc.);
- Limit salt intake to avoid water retention;
- Eat starches at every meal;
- Limit fat intake;
- Avoid sugary products;
- Eat a dairy product for dessert.
How to get rid of cellulite on the thighs?
There is no miracle solution to eliminate cellulite from the thighs. To get rid of it, it is advisable to play sports and adopt a proper diet. Concretely, it is necessary:
Eat fiber-rich foods:
- Legumes (chickpeas, beans, lentils, etc.);
- Fruits (apricots, raspberries, bananas…);
- Vegetables (avocados, artichokes, carrots, sweet potatoes, etc.);
- Cereals (oat flakes, muesli…).
- Stay well hydrated (at least 1.5 liters per day);
- Consume lean meat (chicken, turkey, etc.);
- Avoid excess salt;
- Avoid processed foods;
- Regular physical activity:
– Bodybuilding exercises (squat, leg press, etc.);
– Endurance or aquatic activities (cycling, running, aquagym, aquabiking, etc.).
How to calculate the IMG (fat mass index) or the fat rate?
Indicated in percentage, the IMG is an index allowing to know if a person has too much or little fat in his body. It also helps scientists to assess health status. To calculate the IMG, it suffices to base oneself on the Deurenberg formula:
(1.2 x your BMI) + (0.23 x your age) – (10.8 x your gender (0 for female and 1 for male)) – 5.4
How to calculate BMI (body mass index)?
BMI is an index based on two elements: height and body weight. It is used to assess general corpulence and the risks associated with weight problems such as the development of obesity, diabetes or cardiovascular disease. To calculate BMI, simply use the following formula:
BMI = weight in kg / height² in m
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Dietician Shivani Sikri - Best Indian Dietician
Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.
Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.
After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS.
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Also, Shivani Sikri is also a Certified Naturopath.
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