Consistently engaging in physical activity [5] can help you manage a healthy body fat percentage. Things such as going for a walk after meals can positively impact blood sugar levels and aid in weight loss.

Not only will you be able to shed body fat , but metabolic parameters like blood pressure or lipid levels can be corrected as well.

Try running, swimming, and cycling to provide exciting variety to your weight loss journey to help keep you motivated and engaged. Sleeping throughout the night can regulate your body weight [7] and also maintain muscle mass.

Consider that shorter sleep cycles are likely to contribute to greater energy intake and lower tolerance of glucose. When sleep patterns are disjointed, you may feel prone to midnight snacking and overeating, which often results in weight gain. Eating protein and fiber-rich foods, as well as healthy fats like yogurt or nuts, can boost and sustain satiety , [8] preventing you from waking up hungry and eating too much.

Abstaining from screen time a few hours before winding down for bed can allow you to recover from any overstimulation or stress before sleeping, and sleeping in a dark, cold room creates an environment suitable for sleeping throughout the night.

Employing some stress relief techniques will be crucial to your weight loss journey. Just like your sleep needs balance to keep your hormones in check, likewise, you have to keep stress under control as well.

The stress hormone cortisol [9] is increased when you feel under attack, and it can impede your weight loss abilities. Spending some time in the sunlight will help reset your circadian rhythm [10] and balance your hormone levels, causing you to have adequate cortisol during the day and increased melatonin at night.

These agents have thermogenic properties [11] and can boost fat metabolism. These supplements can cause an increase in the energy expended, which should lead to improvements in weight loss. The fat burners can also serve as an appetite suppressant, which helps to control the amount of food that you eat.

Subcutaneous fat tissue [12] and connective tissues are major contents of the hypodermis, our innermost layer of skin. Subcutaneous fat is part of the innermost skin layer, so it works to protect the muscles and bones. This adipose tissue helps to maintain body temperature, and it also houses nerves and blood vessels.

Subcutaneous adipose fat plays a part in the production of hormones [15] like leptin and has a role in protection against inflammation.

It has been suggested that subcutaneous fat stored in the lower body may be metabolically protective , [16] with positive links to insulin sensitivity and the breakdown of fat for energy.

Energy is a vital factor here because subcutaneous fat can store lipids for energy use [17] and provides transport for nerves and blood vessels throughout the muscles and layers of skin. There are some differences between the location and health implications of subcutaneous fat and visceral fat.

Visceral adipose tissue [18] lines the internal organs, and for this reason, it has been considered the more harmful type of adipose tissue. Visceral fat is heavily present in the mesentery , [19] a fold that attaches the intestines to the abdominal wall.

This close connection is part of why visceral fat has been linked with metabolic syndrome in individuals who are not obese and have a more healthy weight. The pro-inflammatory compounds that are associated with visceral fat are a driving factor in the connection to hepatitis, insulin resistance, and obesity.

Excess buildup of visceral fat can lead to immune cell infiltration , [20] which is commonly seen in disease mechanisms like cancer. Though subcutaneous fat can benefit energy storage and homeostasis, you can accumulate too much to the detriment of your health.

Common health issues related to excess subcutaneous fat include metabolic syndrome and insulin resistance. There is also the potential development of hypertension and fatty liver disease.

Cardiovascular disorders may develop due to the unhealthy spread of adipose tissue. You will often see systemic inflammation and may also see fibrosis of tissues, in which they harden and become scarred.

We also must be mindful of subcutaneous fat and its role in leptin production. Excess fat and elevated leptin levels are commonly seen in type 2 diabetes [21] and metabolic syndrome, as well as increased blood pressure. Adipose tissue acts like an endocrine organ [22] by secreting the signaling factors, such as adipokines and cytokines, that are involved in metabolic regulation throughout the pancreas and liver, as well as the brain and skeletal muscles.

However, inflamed adipose tissue can lead to the development of obesity, while excess fat can disturb glucose homeostasis. Alarmingly, even in young children, abdominal subcutaneous fat thickness [23] is reflective of obesity and can be used to identify hyperlipidemia as well as hepatic steatosis.

Greater abdominal fat has been correlated with higher levels of aspartate aminotransferase AST and alanine aminotransferase ALT. These are two liver enzymes that are often heightened in the presence of liver damage.

The strong presence of subcutaneous fat can cause you to gain a lot of belly fat, which can predispose you to metabolic disorders like diabetes or hypertension.

However, unlike visceral fat that surrounds the organs, subcutaneous fat may be easier to get rid of just by making good use of diet and exercise.

Physical activity, eating nutrient-dense foods, and cutting out calorie-dense beverages can help to shed the pounds. Unlike subcutaneous fat that can be seen and touched, visceral fat is commonly detected using imaging, like CT scans or MRIs. A nutrient-dense diet and a consistent workout regimen may burn the most subcutaneous fat.

Diet and exercise are the most commonly recommended mechanisms and are probably the best bet. The major difference between subcutaneous fat and visceral fat is the location. Subcutaneous fat is more tangible and can be seen visibly, while visceral fat is more internal.

Subcutaneous fat is difficult to lose because you have to attack the heart due to metabolic issues, which could be insulin resistance, tissue fibrosis, or inflammation. It may also be issues with workout diligence and the type of exercise.

It may be easier to lose subcutaneous fat because its softness allows for versatile options, like diet, exercise, and even liposuction.

Exploring how to lose visceral fat fast may be difficult because it can only be done through diet and lifestyle adjustments. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Snack on fruit and add it to your morning bowl of cereal or oatmeal.

gov also recommends eating whole grains to control your weight because of their fiber content. Replace white bread and pasta with whole wheat bread and pasta. Opt for brown rice, barley and bulgur as a side dish. The Harvard School of Public Health states that trans fats and foods sweetened with fructose cause belly fat.

Trans fats are listed as partially-hydrogenated oils on processed foods, so check the ingredient list and reduce your intake of these foods.

Typically, they are found in crackers, baked goods, cookies, margarine and fried foods. When fructose is used as a sweetener it satisfies your sweet craving, but it also provides you with a lot of calories and few nutrients.

As the intake of high-fructose corn syrup has increased in the United States, so too has obesity. Typically, added fructose is found in soft drinks and in canned, baked and processed foods such as barbecue sauce, jam and ketchup.

On the other hand, fruits contain natural fructose and are nutritious foods that provide fiber, vitamins, minerals and phytochemicals for good health.

To lose weight, reduce your overall intake of fat, as well. A high-fat diet means that you are also eating more calories, which promotes belly fat and weight gain. Focus on eating healthy fats found in olive oil, nuts and fatty fish, and lower your intake of saturated fat found in beef, pork and lamb, as well as processed meats such as sausage, hot dogs, bacon and lunch meats.

Move your body whenever you can to expend more calories. Aerobic exercise and strength-training exercises burn calories and maintain your muscle mass, so your metabolism will stay at a healthy rate. A study published in in the "International Journal of Obesity" examined middle-aged women with obesity who had extra abdominal fat.

For 20 weeks, participants were provided lunch and supper, and were broken up into a non-exercise group and two exercise groups. All participants saw a reduction in weight, fat mass, percent fat and waist circumference; however, only the exercise groups showed a reduction in the size of their belly fat cells, which has a positive influence on diabetes and heart disease risk.

Choose high-intensity exercise if you get the go-ahead from your doctor. A study published in in "Medicine and Science in Sports and Exercise" demonstrated that this form of exercise is most effective at reducing stubborn belly fat.

The American Council on Exercise also recommends strengthening your core muscles, back and abdominals, two to three times a week. This won't cause you to lose belly fat, but it will tone your waistline and help prevent injuries.

Chronic stress can alter your hormone levels and result in extra belly fat. Cortisol, a stress hormone, normally fluctuates in a predictable rhythm throughout the day.

Mittal B. Indian J Med Res. doi: Pandžić Jakšić V, Grizelj D. Under the Surface of Subcutaneous Adipose Tissue Biology. Acta Dermatovenerol Croat. University of Illinois Chicago UIC. Why is visceral fat worse than subcutaneous fat? Pausova Z. Visceral fat and hypertension: sex differences.

In: Watson RR. Nutrition in the Prevention and Treatment of Abdominal Obesity. Academic Press, Washington DC 99— Kwon S, Han AL.

The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk. J Obes Metab Syndr. Lemos T, Gallagher D. Current body composition measurement techniques.

Curr Opin Endocrinol Diabetes Obes. van Gemert WA, Peeters PH, May AM, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women — a randomised trial. BMC Public Health. Daily, J. et al. Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults.

Nutr Metab Lond 16, 75 National Coalition on Health Care NCHC. How to lose body fat: 7 best ways to burn body fat sustainably in Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. Food and Drug Administration FDA. How to understand and use the nutrition facts label.

Thornton SN. Increased hydration can be associated with weight loss. Front Nutr. National Institutes of Health NIH. Molecular ties between lack of sleep and weight gain. University of Utah health. Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.

Int J Exerc Sci. American Council on Exercise ACE. A basic high-intensity interval training routine for beginning exercisers.

Wewege MA, Desai I, Honey C, et al. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis. Sports Med. How long does it take to lose belly fat - here's the answer from health experts in Unity Point Health.

Lee A, Lim W, Kim S, et al. Coffee intake and obesity: a meta-analysis. Willems MET, Şahin MA, Cook MD. Matcha green tea drinks enhance fat oxidation during brisk walking in females. Int J Sport Nutr Exerc Metab. By Anna Giorgi Anna Zernone Giorgi is a writer who specializes in health and lifestyle topics.

Her experience includes over 25 years of writing on health and wellness-related subjects for consumers and medical professionals, in addition to holding positions in healthcare communications. Use limited data to select advertising.

But before you start throwing out all your favorite snacks, let's take a moment to recognize that a balanced diet is the key to success. Remember, abs are made in the kitchen, not just at the gym. When it comes to losing subcutaneous fat, it's not about depriving yourself or swearing off your favorite foods forever we're not monsters, after all.

Instead, focus on creating a balanced diet that includes a variety of nutrient-dense foods. Think colorful fruits and vegetables, lean protein sources, whole grains, and healthy fats. It's all about finding the right balance, like a gymnast on a balance beam minus the sparkly leotard.

Now, we love dessert as much as anyone. But if you want to lose excess body fat, there are a few foods that should take a break from your plate. Avoid processed foods loaded with added sugars and unhealthy fats, as well as sugary drinks. Fast-food meals should also be avoided since they can sabotage your fat-loss goals.

But fear not, brave warrior on the road to fat loss, for there are plenty of foods that will become your trusty companions on this journey. Load up on nutrient-dense fruits and vegetables that will keep your body humming like a well-oiled machine.

Incorporate lean protein sources, like chicken, turkey, and fish, which will help keep you full and satisfied. And don't forget to sprinkle in some healthy fats, such as avocados, nuts, and seeds, because fat can be your friend in moderation, of course!

We've talked about diet, now let's get physical! While eating a balanced diet is essential for losing subcutaneous fat, exercise is the cherry on top - the sprinkles to your fat-busting sundae, if you will. So, lace up those sneakers and let's get moving!

When it comes to torching subcutaneous fat, cardiovascular exercise is your secret weapon. Whether you prefer jogging, cycling, dancing, or Zumba-ing your heart out, cardio workouts get your heart rate up, your blood pumping, and your fat burning. So, put on your favorite workout playlist, let loose, and dance like nobody's watching just make sure your neighbors can't see you.

If you think strength training is just for those muscle-bound gym rats, think again! Building lean muscle mass not only tones your body but also revs up your metabolism, allowing you to burn more calories even at rest. So, grab those dumbbells, resistance bands, or just use your own body weight, and give those muscles a reason to flex.

If you're the kind of person who wants maximum results in minimal time, then high-intensity interval training HIIT is your new best friend.

HIIT workouts involve short bursts of intense exercise followed by brief periods of active recovery. These quick and intense workouts not only torch calories but also keep your body burning fat even after you've finished sweating up a storm. It's like getting a workout party started in your body, and everyone's invited!

Now that you've armed yourself with the knowledge and tips to say buh-bye to subcutaneous fat, it's time to take the first step on your fat-busting journey.

And what better way to track your progress than with BodySpec's affordable DEXA scans? With their state-of-the-art technology, they can measure your body fat, muscle mass, and bone health, giving you a comprehensive picture of your progress over time.

So, what are you waiting for? Say hello to a healthier, leaner you, and book your DEXA scan today! How to Lose Subcutaneous Fat: A Step-by-Step Guide 6 mins read.

Home Blog How to Lose Subcutaneous Fat: A Step-by-Step Guide. How to Lose Subcutaneous Fat: A Step-by-Step Guide Are you tired of carrying around that extra layer of fluff? Understanding Subcutaneous Fat Before we get into the nitty-gritty of losing subcutaneous fat, let's take a moment to understand what it actually is.

What is Subcutaneous Fat? The Difference Between Subcutaneous and Visceral Fat Now, hold on because we're about to drop some knowledge. The Health Risks Associated with Excessive Subcutaneous Fat Okay, we've established that subcutaneous fat isn't exactly a welcome guest at the dinner table or any table, for that matter.

Impact on Metabolic Health Subcutaneous fat may not be as villainous as its visceral counterpart, but it can still throw your metabolism for a loop.

Connection to Cardiovascular Diseases That extra layer of pudge around your waistline can do more than just make it harder to squeeze into your favorite jeans. Assessing Your Subcutaneous Fat Levels Now that you've discovered the health risks associated with excessive subcutaneous fat, let's move on to assessing your current fat levels.

Body Fat Percentage: What Does it Mean? Tools for Measuring Subcutaneous Fat Now that you're armed with the knowledge of your body fat percentage, it's time to get down to the nitty-gritty. Dietary Changes to Reduce Subcutaneous Fat Alright, folks, we've come to the part you've all been waiting for - the dietary changes that will help you kiss excess subcutaneous fat goodbye.

Importance of a Balanced Diet When it comes to losing subcutaneous fat, it's not about depriving yourself or swearing off your favorite foods forever we're not monsters, after all. Foods to Avoid Now, we love dessert as much as anyone. Foods to Include But fear not, brave warrior on the road to fat loss, for there are plenty of foods that will become your trusty companions on this journey.

Exercise and Subcutaneous Fat Loss We've talked about diet, now let's get physical! The Role of Cardiovascular Exercise When it comes to torching subcutaneous fat, cardiovascular exercise is your secret weapon. Strength Training for Fat Loss If you think strength training is just for those muscle-bound gym rats, think again!

Subcutaneous adipose fat plays a part in the production of hormones [15] like leptin and has a role in protection against inflammation. It has been suggested that subcutaneous fat stored in the lower body may be metabolically protective , [16] with positive links to insulin sensitivity and the breakdown of fat for energy.

Energy is a vital factor here because subcutaneous fat can store lipids for energy use [17] and provides transport for nerves and blood vessels throughout the muscles and layers of skin. There are some differences between the location and health implications of subcutaneous fat and visceral fat.

Visceral adipose tissue [18] lines the internal organs, and for this reason, it has been considered the more harmful type of adipose tissue. Visceral fat is heavily present in the mesentery , [19] a fold that attaches the intestines to the abdominal wall.

This close connection is part of why visceral fat has been linked with metabolic syndrome in individuals who are not obese and have a more healthy weight. The pro-inflammatory compounds that are associated with visceral fat are a driving factor in the connection to hepatitis, insulin resistance, and obesity.

Excess buildup of visceral fat can lead to immune cell infiltration , [20] which is commonly seen in disease mechanisms like cancer.

Though subcutaneous fat can benefit energy storage and homeostasis, you can accumulate too much to the detriment of your health. Common health issues related to excess subcutaneous fat include metabolic syndrome and insulin resistance.

There is also the potential development of hypertension and fatty liver disease. Cardiovascular disorders may develop due to the unhealthy spread of adipose tissue. You will often see systemic inflammation and may also see fibrosis of tissues, in which they harden and become scarred.

We also must be mindful of subcutaneous fat and its role in leptin production. Excess fat and elevated leptin levels are commonly seen in type 2 diabetes [21] and metabolic syndrome, as well as increased blood pressure.

Adipose tissue acts like an endocrine organ [22] by secreting the signaling factors, such as adipokines and cytokines, that are involved in metabolic regulation throughout the pancreas and liver, as well as the brain and skeletal muscles.

However, inflamed adipose tissue can lead to the development of obesity, while excess fat can disturb glucose homeostasis. Alarmingly, even in young children, abdominal subcutaneous fat thickness [23] is reflective of obesity and can be used to identify hyperlipidemia as well as hepatic steatosis.

Greater abdominal fat has been correlated with higher levels of aspartate aminotransferase AST and alanine aminotransferase ALT. These are two liver enzymes that are often heightened in the presence of liver damage. The strong presence of subcutaneous fat can cause you to gain a lot of belly fat, which can predispose you to metabolic disorders like diabetes or hypertension.

However, unlike visceral fat that surrounds the organs, subcutaneous fat may be easier to get rid of just by making good use of diet and exercise. Physical activity, eating nutrient-dense foods, and cutting out calorie-dense beverages can help to shed the pounds. Unlike subcutaneous fat that can be seen and touched, visceral fat is commonly detected using imaging, like CT scans or MRIs.

A nutrient-dense diet and a consistent workout regimen may burn the most subcutaneous fat. Diet and exercise are the most commonly recommended mechanisms and are probably the best bet.

The major difference between subcutaneous fat and visceral fat is the location. Subcutaneous fat is more tangible and can be seen visibly, while visceral fat is more internal.

Subcutaneous fat is difficult to lose because you have to attack the heart due to metabolic issues, which could be insulin resistance, tissue fibrosis, or inflammation.

It may also be issues with workout diligence and the type of exercise. It may be easier to lose subcutaneous fat because its softness allows for versatile options, like diet, exercise, and even liposuction.

Exploring how to lose visceral fat fast may be difficult because it can only be done through diet and lifestyle adjustments. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University.

Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More. Evidence Based. How To Get Rid Of Subcutaneous Fat The following factors play a role in getting rid of subcutaneous fat: Diet.

Physical activity. Sleep hygiene. Stress relief and hormonal balance. Supplementation and fat burners.

Exercise helps burn stored fat. Low stress levels make losing weight easier. Frequently Asked Questions How do I know if I have visceral fat? What burns the most subcutaneous fat? What is the difference between subcutaneous fat and visceral fat? Why is subcutaneous belly fat so hard to lose?

Is subcutaneous fat easier to lose than visceral? Mittal, B. Indian Journal of Medical Research, [online] 5 , pp. He, M. and Zhang, M. Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial.

Cell Reports Medicine, [online] 3 10 , pp. Dong, Y. and Zhu, H. Total, insoluble, and soluble dietary fiber intake and insulin resistance and blood pressure in adolescents. European Journal of Clinical Nutrition, [online] 73 8 , pp. Habib Yarizadeh, Reza Eftekhar, Javad Anjom-Shoae, Speakman, J.

and Kurosh Djafarian The Effect of Aerobic and Resistance Training and Combined Exercise Modalities on Subcutaneous Abdominal Fat: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Advances in Nutrition, [online] 12 1 , pp.

Cox, C. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum, [online] 30 3 , pp. Greer, S. and Walker, M. The impact of sleep deprivation on food desire in the human brain. Nature Communications, [online] 4 1. Kline, C. and Burke, L. The association between sleep health and weight change during a month behavioral weight loss intervention.

International Journal of Obesity, [online] 45 3 , pp. Esmaeili, M. The significance and potential of functional food ingredients for control appetite and food intake.