Subcutaneous fat is the fat found directly underneath the skin. It is located all over the body, including the thighs, abdomen and arms. Unlike visceral fat, the deeper fat that sometimes surrounds organs, subcutaneous fat is not considered as dangerous. However, this pinchable fat is oftentimes a cosmetic concern that is frustrating and difficult to get rid of. Fortunately, the body is adaptable. Even if you have neglected it for years, you can lose subcutaneous fat with a few adjustments to your fitness and nutrition routines.
Cut back the number of calories you consume by about 500 to 1,000 calories each day. Do this gradually, 100 to 200 calories at a time, over the course of a few weeks to keep your body from going into starvation mode. Bodybuilding.com notes that this will keep your metabolism from slowing down and help you to burn subcutaneous fat at a steady pace.
Strength train for about 20 minutes every other day. Strength training, such as lifting weights, doing situps, or doing squats, boosts your metabolic rate, which means you burn calories and subcutaneous fat even after you finish your workout. Because it takes about 15 minutes before your body starts to burn subcutaneous fat, it is ideal to perform strength training exercising right before your cardiovascular workout. This way you will burn fat throughout your entire routine.
Vary your cardiovascular routine to keep your muscles guessing and your body burning fat. For example, walk for 45 minutes one day and do a kickboxing DVD the next. Aim for at least 30 minutes of daily exercise, but vary the intensity and duration of each routine.
- Redbook magazine: 21 Ways to Burn Fat Faster
- Bodybuilding.com: 9 Ways To Burn Fat Fast
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- MayoClinic.com: Belly fat in women: Taking — and keeping — it off
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- Marie Claire magazine: 7 Ways to Burn Fat Faster
- Harvard Health Publications: Abdominal fat and what to do about it
- Move as much as possible to keep burning fat and calories throughout the entire day. For example, "Redbook" magazine recommends pacing while you talk on the telephone. The more ways you find to move, the more calories and fat you burn.
- Be sure to start with a low- or moderate-intensity workout, especially if you are new to exercise or suffer from any injury or condition. Always check with your doctor to make sure it is safe for you to exercise.
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.