How To Lose Subcutaneous Fat: What Is It & Ways To Get Rid Of Extra Subcutaneous Fat In 2024

You’re probably working hard to lose stubborn body fat, yet it seems to be an impossible task no matter what you do. This is likely due to subcutaneous fat,^[1] the adipose storage that makes up 90% of fat in the body.

As we discuss how to lose subcutaneous fat, we will address the metabolic and environmental contributors, as well as the lifestyle adjustments you can make to shed this fat.

Ways To Lose Excess Subcutaneous Fat

As we address how to get rid of subcutaneous fat, we must consider individual factors that lend themselves to obesity and weight gain. This includes the types of foods that are consumed and the quantities in which they are eaten. Other important factors are physical exercise, sleep, and stress management.

Diet

An effective method for losing subcutaneous fat is an improvement in dietary habits.^[2] When it comes to extra body fat, we often see sugary junk foods at the scene of the crime. These high-carb foods often consist of sugar and refined carbs, like pastries or white bread, and are usually lacking in fiber.

The amount of calories that you consume is another important piece of the puzzle. Many of us take in more calories than we need, thanks in part to processed foods loaded with sugar and salt, which results in a surplus of subcutaneous fat. When these calories don’t need to be used as energy, then they are stored as fat.

Try eating in a caloric deficit for weight loss. A caloric deficit is when you consume fewer calories than your body needs to burn for energy; this results in stored fat being used for energy instead.

Pay close attention to the source of your calories and avoid empty calories, or calories from foods that provide no nutritional value, such as sodas. Also, try to eat more nutrient-dense foods and consume smaller portions.

Try having more fiber-rich foods^[3] to help modulate your insulin levels. Fiber will also help you stay full for longer periods, curbing food cravings and helping you avoid overeating.

Physical Activity

Exercising is another great way to get rid of the excess fat that might cling to your abdomen and hips. Lifting weights at least three to four times a week can help with weight loss and can be protective against the onset of diabetes and heart disease. A combination of aerobic exercises and some resistance training^[4] has been shown to help reduce subcutaneous fat better than either alone.

Consistently engaging in physical activity^[5] can help you manage a healthy body fat percentage. Things such as going for a walk after meals can positively impact blood sugar levels and aid in weight loss. Not only will you be able to shed body fat, but metabolic parameters like blood pressure or lipid levels can be corrected as well.

Even if it’s just ten minutes, making time for exercise is critical to losing subcutaneous fat. Try running, swimming, and cycling to provide exciting variety to your weight loss journey to help keep you motivated and engaged.

Sleep Hygiene

Balancing your sleep routine can be beneficial if you’re trying to lose fat. You’ll want to set a feasible and consistent sleep schedule because sleep and its relationship to hormones^[6] can be instrumental in your ability to lose fat. If your sleep isn’t quality, you may see confusion between your sleep cycle and your hunger cues, with disrupted sleep increasing your chances of becoming hungry again.

Sleeping throughout the night can regulate your body weight^[7] and also maintain muscle mass. Consider that shorter sleep cycles are likely to contribute to greater energy intake and lower tolerance of glucose. When sleep patterns are disjointed, you may feel prone to midnight snacking and overeating, which often results in weight gain.

Eating protein and fiber-rich foods, as well as healthy fats like yogurt or nuts, can boost and sustain satiety,^[8] preventing you from waking up hungry and eating too much. Abstaining from screen time a few hours before winding down for bed can allow you to recover from any overstimulation or stress before sleeping, and sleeping in a dark, cold room creates an environment suitable for sleeping throughout the night.

Stress Relief And Hormonal Balance

Employing some stress relief techniques will be crucial to your weight loss journey. Just like your sleep needs balance to keep your hormones in check, likewise, you have to keep stress under control as well. The stress hormone cortisol^[9] is increased when you feel under attack, and it can impede your weight loss abilities.

When you’re under stress, cortisol levels can be elevated constantly, even at night when it’s supposed to be dampened. Spending some time in the sunlight will help reset your circadian rhythm^[10] and balance your hormone levels, causing you to have adequate cortisol during the day and increased melatonin at night. 

Additional ways to alleviate stress include deep breathing, yoga, and mindfulness techniques.

Supplementation And Fat Burners

If you are struggling with your diet and lifestyle habits and just can’t seem to lose weight, it might be time to try a fat burner. These agents have thermogenic properties^[11] and can boost fat metabolism. These supplements can cause an increase in the energy expended, which should lead to improvements in weight loss.

The fat burners can also serve as an appetite suppressant, which helps to control the amount of food that you eat. Pairing the fat burner with an adequate diet may generate greater weight loss than what you’d obtain from diet alone.

What Is Subcutaneous Fat?

Subcutaneous fat tissue^[12] and connective tissues are major contents of the hypodermis, our innermost layer of skin. You can visibly notice subcutaneous fat, as it’s located underneath your skin^[13] and above your muscles, or the fat we can pinch with our fingers.

Functions Of Subcutaneous Fat

Subcutaneous fat is part of the innermost skin layer, so it works to protect the muscles and bones.^[14] As part of the hypodermis, subcutaneous fat has an essential role in homeostasis. This adipose tissue helps to maintain body temperature, and it also houses nerves and blood vessels.

Subcutaneous adipose fat plays a part in the production of hormones^[15] like leptin and has a role in protection against inflammation. It has been suggested that subcutaneous fat stored in the lower body may be metabolically protective,^[16] with positive links to insulin sensitivity and the breakdown of fat for energy.  

Energy is a vital factor here because subcutaneous fat can store lipids for energy use^[17] and provides transport for nerves and blood vessels throughout the muscles and layers of skin.

The Difference Between Subcutaneous Fat And Visceral Fat

There are some differences between the location and health implications of subcutaneous fat and visceral fat.

Visceral adipose tissue^[18] lines the internal organs, and for this reason, it has been considered the more harmful type of adipose tissue. Visceral fat is heavily present in the mesentery,^[19] a fold that attaches the intestines to the abdominal wall. This structure has the responsibility of storing fat and facilitating blood supply to the intestines, and it’s important to note that visceral fat drains through this circulation as well.

This close connection is part of why visceral fat has been linked with metabolic syndrome in individuals who are not obese and have a more healthy weight. The pro-inflammatory compounds that are associated with visceral fat are a driving factor in the connection to hepatitis, insulin resistance, and obesity. Excess buildup of visceral fat can lead to immune cell infiltration,^[20] which is commonly seen in disease mechanisms like cancer. 

Health Risks Of Too Much Subcutaneous Fat

Though subcutaneous fat can benefit energy storage and homeostasis, you can accumulate too much to the detriment of your health. Common health issues related to excess subcutaneous fat include metabolic syndrome and insulin resistance. There is also the potential development of hypertension and fatty liver disease.

Cardiovascular disorders may develop due to the unhealthy spread of adipose tissue. You will often see systemic inflammation and may also see fibrosis of tissues, in which they harden and become scarred. 

We also must be mindful of subcutaneous fat and its role in leptin production. Excess fat and elevated leptin levels are commonly seen in type 2 diabetes^[21] and metabolic syndrome, as well as increased blood pressure.

Adipose tissue acts like an endocrine organ^[22] by secreting the signaling factors, such as adipokines and cytokines, that are involved in metabolic regulation throughout the pancreas and liver, as well as the brain and skeletal muscles. However, inflamed adipose tissue can lead to the development of obesity, while excess fat can disturb glucose homeostasis.

Alarmingly, even in young children, abdominal subcutaneous fat thickness^[23] is reflective of obesity and can be used to identify hyperlipidemia as well as hepatic steatosis. Greater abdominal fat has been correlated with higher levels of aspartate aminotransferase AST and alanine aminotransferase ALT. These are two liver enzymes that are often heightened in the presence of liver damage.

Conclusion

The strong presence of subcutaneous fat can cause you to gain a lot of belly fat, which can predispose you to metabolic disorders like diabetes or hypertension. However, unlike visceral fat that surrounds the organs, subcutaneous fat may be easier to get rid of just by making good use of diet and exercise. Physical activity, eating nutrient-dense foods, and cutting out calorie-dense beverages can help to shed the pounds.