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How to Burn Subcutaneous Fat

The body contains two types of fat--visceral and subcutaneous. Visceral fat surrounds the organs and increases your risk for chronic conditions such as diabetes and heart disease. Subcutaneous fat, found just below the layers of your skin, builds up in various areas and causes frustration. To burn this fat, you need to make some changes to your current lifestyle and be disciplined.

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.

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Eliminate foods from your diet 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 breakfast 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.

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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. 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.

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, lat pulldowns, dips, concentration curls and squats. Perform 10 to 12 reps, three to four sets and work out two to three times a week.