Easy Tips for Subcutaneous Weight Loss

The body has two different types of fat. They are visceral and subcutaneous. Visceral fat is located on the interior of the body and it surrounds the organs. Subcutaneous fat is located just underneath the layers of the skin. Over the course of time, caloric intake might end up overpowering caloric expenditure and the amount of subcutaneous fat can start to accumulate. It would be at this time that some weight loss tips for getting rid of it can come in handy.

Water Intake

• Water brings many benefits to the body. It keeps the cells hydrated, it lubricates the joints, it helps with satiation, it flushes metabolized fat by-products from the body and it is also calorie free. Drinking water instead of other beverages that have no nutritional value can spare the body excess calories that can lead to subcutaneous fat. Some examples of theses beverages are soda, sweetened teas, sugared coffee drinks and processed juices. According to the Institute of Medicine, women should consume 2.7 total liters of water daily, and men should consume 3.7 total liters daily.

Proper Diet

• The diet is one of the most important factors involved with subcutaneous weight loss. Eating foods that are loaded with fat and calories will add to the problem instead of help it . Foods that are deep fried, processed, refined and high in saturated fats should be eliminated in favor of more nutrient-dense foods that are high in fiber and vitamins like fruits, vegetables, lean meats, fish, dairy, seeds, nuts, whole grains and beans.

Frequent Meals

• Metabolism is the rate at which the body burns calories for energy to do everyday chores. This not only includes voluntary movements, but it also includes involuntary actions like breathing, thinking, sleeping and digesting food. If metabolism gets a boost, then more overall calories can get burned which can lead to more weight loss. A way to do this is by eating more often, but eating smaller portions. This will prevent the body from going into starvation mode which will slow the metabolism down. Meals should be a balance of protein, carbs and fats, and they should be eaten every two to three hours. When these meals are consumed, a thermic effect goes on where the body has to burn calories to break down the food. When this happens every few hours, the metabolism stays elevated and the body becomes more efficient at burning calories. An example of a meal would be a lean chicken breast placed on top of a salad with a tbsp of olive oil dressing and a whole wheat roll.

Exercise

• The body relies on two types of exercise to fully round out a subcutaneous weight loss program. They are aerobic training and weight training. Aerobic exercise is efficient at burning calories and it should be done for a minimum of 30 minutes, five or more days a week. Some examples of aerobic exercise are running, cycling, stair stepping, elliptical training, swimming, rowing and rope jumping. To make it even easier, it can be done in smaller bouts throughout the day if time is an issue. For example, three bouts of ten minutes can be performed.

  Weight training can help to build muscle under the skin which can add some tome to the body and also increase metabolism being that muscle is metabolically active. Exercises performed should target all the major muscle groups and some examples are bench presses, military presses, lat pulldowns, tricep dips, bicep curls and squats.