Buzz
Subcutaneous fat lies beneath the skin in the hypodermis layer. While it's somewhat helpful to your body, providing cushioning for your skin, it doesn’t carry the same health risks as visceral fat, which surrounds your internal organs. That said, if you're carrying excess weight, shedding some subcutaneous fat is beneficial. However, it’s important to note that you can't lose just subcutaneous fat alone; fat loss happens throughout your body, including visceral fat.
Steps
Increasing Your Activity Levels
Commit to at least 30 minutes of exercise, 5 days a week. Aim for 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. Alternatively, if you prefer high-intensity workouts like running or swimming, aim for 75 minutes per week.
- Activities such as swimming, jogging, running, playing basketball, cycling, or tennis can all be great options.
- In addition to aiding weight loss, regular exercise will also enhance your cardiovascular health.
Try incorporating high-intensity interval training (HIIT) for a more effective workout. With HIIT, you push yourself to the max for 20 to 90 seconds, followed by a short rest. This method helps accelerate fat loss by boosting your metabolism for up to 24 hours.
- HIIT is simple to add to your routine. Follow a 1-to-2 exercise-to-rest ratio: work hard for a set time, then rest for double that duration.
- For instance, when biking, pedal as fast as you can for 30 seconds, then coast for 60 seconds. Repeat this throughout your session.
Include strength training to build muscle. Strength training involves using resistance to increase muscle mass. You can use bodyweight exercises like squats, lunges, sit-ups, and push-ups. Alternatively, use weights for exercises such as bench presses, shoulder presses, and deadlifts. Begin with light weights and gradually increase the load. For example, as a beginner, start with 5-pound (2.3 kg) dumbbells.
- Building muscle will help define your physique, even if your subcutaneous fat doesn’t drastically decrease.
- Remember, muscle weighs more than fat, so while you may not see a huge drop in weight, you’re likely gaining muscle and losing fat at the same time.
Boost your daily activity. You don't need the gym to stay active. Small lifestyle changes can help you burn more calories. For example, take the stairs or park farther away from your destination when you go to the store.
- Instead of grabbing a coffee break at work, take a brisk walk around the office.
- Try cycling or walking to work instead of driving.
Engage in enjoyable calorie-burning activities. If you enjoy an activity, you're more likely to stick with it! Find activities that get you moving and are fun, such as gardening, dancing to your favorite tunes, or taking a leisurely walk through a park in spring.
- If you have kids, play active games like soccer, trampoline jumping, or tag.
Find a workout buddy. Having someone to hold you accountable can keep you motivated. Consider a walking or swimming partner. You could also join an adult sports league, like soccer, softball, or volleyball.
- A dog can also be a great workout companion. If it loves walks, it’ll make sure you don't skip your evening exercise!
Reducing Your Calorie Intake
Keep track of your calories on paper or through a food app. While calorie tracking can feel like a chore, it helps you recognize when you're making less-than-healthy choices. Food apps simplify the process by allowing you to search for the foods you eat and log them directly on your phone.
- Start by calculating your typical daily calorie intake and aim to cut back by 500 calories to begin with.
- Consult your doctor before making any dietary changes. They can guide you on the best methods for cutting calories and how many to reduce.
- Apps like MyFitnessPal, Lose It, or Fooducate are free and user-friendly options to try.
Measure your food portions to track your calorie intake. People often underestimate their calorie consumption, which is why measuring portions is key. Check the serving size for any food in your app or online, then measure out the exact amount. Even small additions can quickly add up in calories. For packaged foods, the nutrition label will tell you the recommended portion size.
- For example, just a small extra scoop of cereal or granola can add 100 calories to your day.
- Familiarize yourself with common portion sizes: a serving of meat is about the size of a deck of cards, a serving of cheese equals four dice, and a typical cereal portion is about the size of a baseball. For noodles and rice, aim for a portion the size of your fist.
Reduce your intake of juices, soda, and smoothies. You may not realize how many calories you’re consuming through beverages. Start measuring your drinks to see how much you're consuming. A small glass of juice or soda can be 200-300 calories, and fancy coffee drinks can pack in even more calories than you expect. It's better to eat your calories, not drink them, so try to limit smoothies.
- You don’t have to completely eliminate sugary drinks, but try to consume them in moderation.
- For healthier alternatives, consider flavored unsweetened sparkling water, club soda with fruit, or unsweetened tea or coffee.
Eliminate 1-2 high-calorie foods from your daily routine. You don’t need to give up all your favorite treats, but reducing them can make a big difference. For example, if you have juice in the morning, a cookie at lunch, and soda with dinner, try cutting out at least one of these each day.
- Consider swapping for healthier options. For example, try a fruity herbal tea instead of juice in the morning. Replace your cookie with fruit or gum, or enjoy a small piece of dark chocolate for dessert.
Cut back on refined carbohydrates (sugars). Foods such as white bread, white pasta, and white rice are packed with refined carbs. When you consume these, your body often can't use all the energy, so it stores the excess as fat.
- Whole grains like whole-wheat bread and brown rice are healthier alternatives.
Eat only half your meal when dining out. Restaurant portions are often large, leading to overeating. Consider sharing a dish with a friend or family member to avoid consuming too much, plus you'll save money!
- Another strategy is to divide your meal in half right when it arrives. Pack one half in a takeout container to enjoy later.
Choose smaller plates and serve individual portions. Opting for a smaller plate helps prevent overeating. For example, salad plates are perfect for portion control, and they hold enough food to fill you up without excess. Keep serving dishes out of sight to avoid the temptation of second servings.
Eating a Balanced, Satisfying Diet
Incorporate vegetables into your meals whenever possible. Potatoes don't count! Vegetables provide essential nutrients while keeping calories low. Adding them to your meals not only boosts your nutrient intake but also helps you feel fuller for longer due to their fiber content.
- For example, when making scrambled eggs, sauté bell peppers, mushrooms, or onions in the pan before adding eggs. You can also add fresh spinach towards the end.
- When preparing wraps or sandwiches, load them with vegetables like tomatoes, cucumbers, bell peppers, spinach, and onions.
- Enhance your soups with extra veggies—chop them finely, and they’ll blend right in. Consider adding onions, bell peppers, and kale to taco soup or sweet potato and onion to chili.
- Try swapping some carbs for vegetables. Use zucchini noodles instead of pasta or cauliflower in place of mashed potatoes or rice. Alternatively, reduce the amount of pasta and increase the veggies in your dish.
Opt for fruits and vegetables as snacks. While it's not ideal to snack mindlessly between meals, it's fine to grab something when you're feeling hungry. A piece of fruit or some sliced veggies are great choices. They’ll satisfy your hunger without packing on the calories.
- For example, try an apple, a banana, a handful of grapes, or an orange.
- Alternatively, snack on half a cucumber, some tomato slices, or bell pepper strips.
Choose low-fat, high-quality protein sources. You can find a variety of proteins from plant-based foods like beans, grains, nuts, seeds, tofu, and vegetables. If you prefer animal-based options, go for skinless chicken or turkey, fish, and eggs.
- Low-fat dairy, including skim milk, low-fat cheese, and yogurt, is also a good protein source.
- Avoid processed meats like hamburgers and red meats such as steaks.
Include healthy fats in your diet. Focus on monounsaturated and polyunsaturated fats. These fats not only help you feel satisfied but are also healthier than trans fats and saturated fats. Sources of good fats include nuts, peanut butter, avocado, olive oil, canola oil, sesame oil, and olives. Fatty fish like salmon, tuna, and sardines are also excellent choices, as are flaxseeds, tofu, soymilk, and seeds.
- Monounsaturated and polyunsaturated fats are heart-healthy, lowering blood pressure and reducing the risk of stroke and heart disease.
Opt for whole grains over refined grains whenever possible. Whole grains are high in fiber, which helps keep you full longer. They provide a more stable energy boost, unlike refined grains that give you a quick energy spike followed by a crash. Include them in most of your meals.
- Examples of whole grains are whole wheat bread, whole wheat pasta, quinoa, buckwheat, bulgur, flaxseed, oatmeal, brown rice, and barley.
Make use of canned and frozen produce for convenience. These options are just as nutritious as fresh produce, sometimes even more so. Just be sure to choose low-sodium vegetables and fruit with no added sugar.
- Check the labels to ensure there are no added sugars or excessive salt.
-
Consider joining a weight-loss support group. It can provide you with a community of people who will support and motivate you to stay on track!
-
If you're diabetic or pre-diabetic, your insurance may cover visits to a nutritionist to help you plan your meals. Even if you don’t have insurance coverage, seeing a nutritionist can still be a valuable investment in your health.
Important Warnings
- Always consult with your doctor before starting any new diet or exercise program. They can help you determine the best and healthiest options based on your specific health needs.
