Your body stores subcutaneous and visceral fat, both of which add inches to your waistline. When they build up, you'll find yourself having an unwanted belly pooch. Subcutaneous belly fat is more difficult to burn than visceral fat. It’s stored when extra calories are influenced by the hormones cortisol and insulin. To lose subcutaneous belly fat, eat right, diet and balance your hormones.
Here are things you should do to lose subcutaneous fat:
• Eat right: Be wary of your caloric intake. Losing belly fat mostly happens in the kitchen rather than the gym!
1) Take in fewer calories than you expend
2) To avoid consuming more calories than you intend, keep a meal diary and check the nutrition information on the foods you eat
3) Be careful of the combinations of foods you eat (ie. starch and sugar together raise insulin levels and enhance fat-storing hormones, thereby promoting belly fat; on the other hand, proteins and vegetables barely alter insulin levels and it keeps you feeling full longer with only a few calories)
• Avoid trans fats and foods sweetened with fructose
Trans fats are listed as partially-hydrogenated oils on processed foods. They're commonly found in crackers, baked goods, cookies, margarine and fried foods.
Avoid added fructose, which is commonly found in soft drinks and in canned, baked and processed foods such as barbecue sauce, jam and ketchup.
• Focus on eating healthy fats rather than saturated fat
Healthy fats are found in olive oil, nuts and fatty fish
Saturated fat is found in beef, pork, lamb, and processed meats such as sausage, hot dogs, bacon and lunch meats
Expend more calories by moving your body whenever you can.
Aerobic exercise and strength-training exercises burn calories and maintain your muscle mass, so your metabolism will stay at a healthy rate. You may also opt for high-intensity exercises if you get the go-ahead from your doctor.
• Reduce your stress levels
Chronic stress can alter your hormone levels and result in extra belly fat.
Make sure to always get enough sleep and speak to a friend or professional to reduce stress levels. Set aside time to relax, pray, exercise, and take a vacation if possible.
• Waist circumference recommendations
Waist circumference is an indicator of your risk for a variety of health problems, including high blood pressure, high cholesterol, high triglycerides and an increased risk of metabolic syndrome – a condition that increases your risk of heart disease, diabetes and stroke. Know your waist circumference and measure it once a month to track any gain or loss.
READ THE FULL ARTICLE HERE: https://www.livestrong.com/article/231619-how-to-lose-subcutaneous-belly-fat/