There are two types of fat in the body. Visceral fat is the deep fat that surrounds your organs. It can cause health problems if it gets out of control. Subcutaneous fat appears underneath the layers of your skin. Although it is not as dangerous as visceral fat, it can still make you self conscious when it builds up on your body. To get rid of it, you can take several steps involving exercise and caloric adjustments.
Eat high quality foods. Foods that are high in fat, sugar and sodium should be left off of your plate and out of your body. This includes fatty meats, refined white flour products, candy, deep-fried foods and fast food. Instead eat nutrient-dense foods like chicken breasts, lean beef, fish, whole grains, fruits, vegetables and beans.
Drink fewer calories. When you drink calories, your brain does not receive the same message from your stomach that it does with whole foods. That means you do not feel full but you still get the calories. This can increase your subcutaneous fat. Eliminate caloric drinks including soda, processed fruit drinks, sweetened teas, milk shakes, beer and flavored coffee drinks with whipped cream.
Graze like a horse. Horses eat every few hours throughout the day and they are in great shape. Follow their example and have a small, balanced meal every two to three hours all day long. This will keep your metabolism revving, and also can keep you feeling satisfied and prevent you from overeating. A lean steak with steamed cauliflower and a baked potato is an example of a good evening meal.
Create a caloric deficit. To lose subcutaneous fat, you must consume fewer calories than you expend. To lose a pound, you need to burn 3,500 calories. Reduce your daily intake by 500 calories to lose a pound a week. To lose 2 pounds a week, reduce your daily intake by 1,000 calories. Just be sure not to go lower than 1,200 calories daily if you are female and 1,800 calories daily if you are male.
Do aerobic exercise. Aerobic exercise, also known as "cardio," is an efficient fat burner. Perform cardio for 45 to 60 minutes, 4 to 5 times a week. Running, elliptical training, swimming, biking, rowing and stair climbing are all forms of cardio.
Build muscle to further increase your metabolism. Muscle does not outweigh fat, but it is metabolically active, so if you build it you can burn subcutaneous fat. Do exercises that target all your major muscle groups. These are your chest, shoulders, back, triceps, biceps and legs. Chest presses, uprights rows, back rows, triceps extensions, biceps curls and lunges are all good exercises to choose. Aim for 10 to 15 repetitions and 3 to 4 sets. Do your weight training two to three times a week.
Fit more activity into your day. When you go to lunch at work, do a 10-minute power walk. When you go to the mall, park at the far end of the parking lot and walk around the whole perimeter before you go inside. When you have a meeting on the 13th floor of a building, take the stairs.