Fighting subcutaneous fat

Fat elimination strategy

In the human body, there are three different types of fat - body fat, subcutaneous fat and "problem fat", formed by sex hormones( it is located in the lower abdomen and back in men and on the hips of women).For each of these types of fat there is a separate strategy for losing weight.

The problem of getting rid of subcutaneous fat is relevant for those who look quite normal in clothes - the belly does not bulge( that is, there is not much internal fat), but the stomach is still slightly visible under the T-shirt. For men, this amounts to 15-25% of body fat, for women - 25-35%.

Techniques and tables for measuring body fat levels. Photos of people of different physique for visual comparison.

What is dangerous hypodermic fat?

From the medical point of view, the presence of even a significant amount of subcutaneous fat is not dangerous for the body. In contrast to the fat of internal organs, which negatively affects metabolism and worsens health, subcutaneous fat on the abdomen is a purely aesthetic problem.

This is why the more slender a person becomes, the stronger his body prevents further fat burning, and the "typical" weight loss techniques( sharp calorie reduction and exhausting cardio workouts) do more harm than good. The body begins to burn muscles, not fat.

Effect of hormones on fat burning

The accumulation and burning of fat in the human body is largely regulated by hormones and nutrition. After eating carbohydrates( especially with a high glycemic index), a large amount of glucose enters the blood, causing the body to fight it by raising the level of the hormone insulin.

Body fat, which is abundant in fat people, reacts poorly to insulin, but it responds well to the fat burning hormone adrenaline produced by cardio. That's why fat people lose weight quickly with cardio training even without dieting.

How to remove fat from the stomach?

A high level of insulin in the blood almost blocks the release of fat from fat cells, which actually makes it impossible to burn this fat to obtain energy. In other words, in order to remove fat from the abdomen, you must take more care of your nourishment, not fat-burning exercises.

If you have little internal fat, then the role of training is different - regular cardio in the fat-burning zone of the pulse leads to "cleaning" the blood from excess energy in the form of glucose and normalizes the level of insulin. With a moderate decrease in caloric intake, this will give a gradual burning of subcutaneous fat.

Training for fast fat burning

As if the idea that during an exhausting physical training the body burns subcutaneous fat did not seem logical, in reality the process of losing weight goes differently. First, the body spends carbohydrate stores in the form of glycogen, and only then, at least 40-45 minutes, reluctantly turns to fat.

Reducing carbohydrates or switching to a carbohydrate diet is the easiest way to get rid of subcutaneous fat completely without exercise. Remember that a 30-minute run is equal to a small portion of French fries - it's easier to reduce your diet by 400 calories than to run 5 km.

How many miles do I need to run to burn calories from fast food? List of the most high-calorie foods.

Subcutaneous fat and nutrition

If you want to not simply remove subcutaneous fat from your abdomen, but also keep a tight figure and embossed press for a long time, it is important to change your eating habits - otherwise you will quickly return to the starting point and the "soft sides".

  1. Maximally limit the sweet .The problem of sweet is only partially in excess calories. Dangerous that after "light" snack small candy blood sugar levels first increased, then decreased, provoking an attack of hunger and even breakdown - it makes coming back to the sweet again and again.
  2. Eat more green vegetables .The information contained in vegetables fiber lowers the glycemic index of consumption of food with them - in other words, carbohydrates are slowly give up their energy, preventing a sharp rise in blood sugar levels and maintaining a longer saturation.
  3. Eliminate the "liquid calories" of .Sweet carbonated drinks, tea with sugar and even fruit juices - sources of empty calories, instantly deposited on your stomach. Remember that a glass of orange juice contains 20 g of sugar - almost 4 teaspoons. A small amount of fiber and vitamin C do not fundamentally change.
  4. Do not overeat at night .Excess calories of your dinner are most quickly processed by the body into subcutaneous fat, because during sleep the metabolism slows down and the body goes into a regime of energy conservation. Try to have a good breakfast and complete dinner, leaving for the evening time only a light meal.


Subcutaneous fat on the abdomen accumulates due to nutritional errors and excessive intake of carbohydrates - in order to remove this fat, it is first necessary to revise your diet. In this exercise for fat burning can only become an additional, and not the main, tool for weight loss.