When I wanted to know about fat, I come to know there are two types of fat
- Subcutaneous fat (“Fat is giggly fat visible just under the skin” it can visible and can be pinched. )
- Visceral fat ( “ Fat is that surrounds the organs” )
Yes, they are only two types. Fat word only can make fear in your mind. No problem will see in this section only about subcutaneous fat.
It is harmless for our health.
It protects us against some diseases.
I want to look fit not fat for that I have to loose subcutaneous fat, which is under the skin of ours. You want to look fit from outside and healthy for inside. Yes, to look fit we need to lose subcutaneous fat and to improve health you control over the visceral fat.
Real causes for subcutaneous fat
You and I always have both the types of fat. Subcutaneous fat is very common in every one. Factors are responsible for the increase in fat is not only lifestyle but also genetics. Lifestyle is diet, exercise and genetics, no particular factor. You can accumulate both types of fat when.
- You take more rest less physical work
- You live life without aerobic exercise and little exercise.
- You have little muscle mass
- You eat more calories than you burn
- You become insulin resistant or diabetes person.
Subcutaneous fat can be a sign of visceral fat. People with lots of subcutaneous fat often have lots of visceral fat.
Factors, which can stop you to lose fat fast.
- Inflammation: many researchers suggest that visceral fat releases cytokines that increase inflammation. Which response to weight gain and may increase subcutaneous fat.
- Weight loss strategies: you have made many mistakes by trying to spot
reduceof fat, for example doing lots of abdominal exercises. You think only belly fat is the biggest problem but your common sense fail to understand the meaning of being fit is full body fitness.
- Short of insulin resistance: visceral fat is correlated with insulin resistance, which can make it hard to lose both visceral and subcutaneous fat.
Followings are steps which can help in ride of subcutaneous fat solve and sure lose fat.
Cut your calories:
To burn fat, you need to create a caloric deficit where you are consuming less than you are expending. Aim for a 500-calorie reduction from your daily intake. Refer to an online source like the Daily Plate to track your calories.
Eliminate foods from your diet:
Food that are high in fat, sugar and sodium. Feast instead on nutrient-dense foods loaded with vitamins and minerals. Fruits, vegetables, low-fat dairy, lean meats, fish, beans and whole grains are examples.
Eat more breakfast:
More breakfast means you can reduce in meal and increase in numbers of breakfat.to get your metabolism going and to prevent junk-food bingeing later in the morning. Prepare an egg white omelet with chopped vegetables or grab a cup of yogurt mixed with nuts and chopped fruit.
Consume a small meal every few hours:
Consume a small meal every few hours for the rest of the day. This can keep your metabolism revving, preventing dips in your energy level, and can also keep your appetite under control. Eat meals that are balanced with protein and high-fiber complex carbs, for example, a whole wheat wrap with beans and brown rice. Have a meal every two to three hours.
Perform cardio to burn the fat:
Perform cardio to burn the fat. Do any type of cardio that you enjoy as long as it raises your heart rate and causes you to sweat. Fast-paced walking, indoor cycling, elliptical training, rowing, stair climbing and kick boxing are examples. Do cardio four to five days a week for 45 to 60 minutes.
Increase Muscles not fat:
Exercise your muscles to increase your metabolism. Weightlifting builds muscle, which can raise your metabolic rate while you are at rest. Do exercises that target your entire body, such as push-ups, lateral raises, pull downs, dips, concentration curls and squats. Perform 10 to 12 reps, three to four sets and work out two to three times a week.