Basically, there are two types of body fat: visceral fat and subcutaneous fat. Subcutaneous fats are stored beneath the skin whereas visceral fat is accumulated around the body organs. When excess amount of subcutaneous fat gets stored beneath your skin, it becomes easily noticeable. Women are more prone to the accumulation of subcutaneous fat around their buttocks, hips and thighs.
Certain amount of subcutaneous fat is essential for the body because it acts as an energy powerhouse as well as a cushion for the body. But presence of excess amount of fatty tissues in the body can make you appear unattractive and also be a cause of health concern. If you have accumulated subcutaneous fat in excess then you must try to lose it and get back in shape. Theoretically, it is quite easier to get rid of subcutaneous fat but practically, it needs deep desire and great dedication. Given below are 6 useful tips on how to get rid of subcutaneous fat.
How To Get Rid Of Subcutaneous Fat:
Create A Caloric Deficit
The first tip to get rid of subcutaneous fat is to create a caloric deficit. It means that you will have to consume calories less than what you burn each day. Healthy way to create a caloric deficit is to reduce your calorie intake by at least 500 calories.
Try To Burn More Calories Per Day
Adding a couple of extra pounds of lean muscle mass will help you to burn extra amount of calories each day. Muscle adding exercises include overhead press, dead lift, pull up and bench press. These exercises are efficient in increasing your body’s metabolic rate, which burns away the unwanted fat accumulated beneath your skin.
Drink Fewer Calories
An excellent way to minimize calorie consumption and accelerate fat burning process is to drink fewer calories. The logic behind this idea is that your brain does not get the same message about calorie intake when you drink it. It means that you do not feel full in spite of consuming drinks and beverages high in calories whereas whole foods make you feel full. Hence, restrict drinking calories in order to burn the subcutaneous fat. Avoid soda, processed fruit juices, beer, milk shakes, sweetened tea and coffee, etc.
Avoid Foods High In Sugar, Fat And Sodium
Elimination of foods that are high in fat, sodium and sugar also helps in getting rid of the subcutaneous fat. In place of these foods, foods loaded with essential nutrients should be eaten. Examples of nutritious foods include whole grains, fruits, fish, vegetables, low-fat dairy products, lean meats, beans, etc.
Eat Four To Five Meals Per Day
Small meals, eaten every few hours, help in increasing the metabolic rate, which lead to effective burning of fat. Do not miss your breakfast, if you want to get rid of the subcutaneous fat. Avoid binging on junk foods and other processed snacks. You must try to include at least 5 grams of fiber and 20 grams of protein in your each meal.
Exercise Your Muscles
Perform weightlifting exercises to build your muscles. Doing exercises like lateral raises, dips, push-ups, squats, concentration curls, etc. will help you to get rid of your extra subcutaneous fat successfully.