October 14, 2020

3 Types of Belly Fat – Intramuscular, Subcutaneous and Visceral Fat

Part 2 – Subcutaneous Fat | Rid The Belly Pouch and Muffin Top

3 Types of Belly Fat – Intramuscular, Subcutaneous and Visceral Fat. So yesterday we talked about Intramuscular Fat, today it’s on to Part 2 – Subcutaneous Fat | Rid The Belly Pouch and Muffin Top.

SUBCUTANEOUS FAT, or superficial fat, sits between the muscles and skin and is what causes dimples and rolls; it’s the fat you can feel if you pinch the skin at your waistline. Subcutaneous Fat is not as severe as Visceral Fat because it’s not as deep or as dangerous to your health, but it can still cause a strain on your body and make you self conscious when it builds up. However, for those with higher proportions of this fat, there is a risk for chronic health problems.

To get rid of subcutaneous fat, you can take several steps that involve calorie adjustments (eating nutrient dense foods) and exercise (sorry, stomach crunches and ab routines don’t work). So let’s explore:

CALORIE ADJUSTMENTS TO YOUR DIET

DIET

Create a caloric deficit. To lose this type of fat, you have to eat fewer calories than you burn; so stick to a low calorie diet and aim to reduce your calorie intake by 500 calories per day.
Eat nutrient-dense foods like chicken breasts, lean beef, fish, whole grains, fruits, vegetables and beans. Stay away from foods that are high in fat, sugar and sodium; foods like fatty meats, refined white flour products, candy, deep fried foods and fast foods.
Eat plenty of fiber. Fiber fills you up quicker and also flushes excess waste from your colon. When you don’t eat enough fiber, your stomach will store the excess food as fat, which then appears as stomach bulges and weight gain. Aim for 25 grams of fiber per day in foods like whole grain breads and cereals, strawberries, raspberries, bananas, apples and raisins.
Drink plenty of water. Stay away from caloric drinks that include soda, processed fruit drinks, sweetened teas, milk shakes, beer and flavored coffee drinks with whipped cream.
Graze throughout the day. Have a small, balanced meal every two or three hours – this will keep your metabolism high, make you feel full, and will prevent you from overeating.

Add exercise to your routine

EXERCISE

The best type of exercise for subcutaneous fat is AEROBIC / CARDIO exercises. Do these 4 to 5 times a week, for 45 minutes a day. Activities like walking, running, hiking, swimming, bicycling and aerobic classes are an excellent form of cardiovascular exercises.
Lift weights 2 times a week to build and tone the fat in your muscles. The more muscle you have, the more calories and fat you burn performing everyday activities. Do exercises that target all your major muscle groups (your chest, shoulders, back, triceps, biceps and legs), with exercises like chest presses, uprights rows, back rows, and lunges. Aim to do 10-15 reps, and 3 sets.
Get active. Instead of talking the elevator or escalator, use the stairs. If your going shopping, park at the far end of the lot and walk to the store front. Instead of sitting in front of the TV, go for a quick brisk walk.