Discoverthe meaning of subcutaneous fat, understand the difference between subcutaneousvs visceral fat, the causes of subcutaneous fat, and effective strategies toreduce it.

Key takeaways

• Subcutaneous fat is a type of fat found beneath the skin and is essential for energy storage, muscle and bone protection, and body temperature regulation.
• Excess subcutaneous fat can increase the risk of chronic diseases like heart disease, obesity, and type 2 diabetes.
• Lifestyle habits, diet, and genetics can influence the amount of this fat in the body.
• Maintaining a healthy diet and incorporating resistance-based exercises can help reduce subcutaneous fat.

Our body composition includes various types of fat. Fat plays several crucial roles in the body, such as energy storage, temperature regulation, organ protection, hormone production and nutrient absorption.

What is subcutaneous fat?

Subcutaneous fat, meaning the fat located just beneath the skin, is the fat you can feel under your fingers.

The body needs a balanced fat distribution to function effectively, both mentally and physically. Subcutaneous fat plays a critical role in the body by storing energy, offering protection to muscles and bones from external impact, and regulating body temperature. However, while fat is a necessary component of our body composition, an excess can lead to health problems.

Research shows that high levels of this type of adipose tissue can increase the risk of various chronic diseases. These include heart disease, stroke, obesity, type 2 diabetes, and cardiovascular disease.

Subcutaneous vs visceral fat

It's important to distinguish between subcutaneous and visceral fat. Visceral fat is another type of fat found deep within the abdominal cavity, wrapping around our internal organs. Although both exist in the body, they are not the same and have different health risks and implications.

A study investigating the relationship of subcutaneous and visceral fats with metabolic syndrome found that waist circumference is a reliable indicator to assess abdominal visceral fat. While everyone has some subcutaneous fat, having too much is not optimal.

What causes subcutaneous fat?

There are various factors that can be risk factors for weight gain, leading to an increase in subcutaneous fat. Some of these include:

• Genetics
• High calorie intake
• Lack of physical activity
• Significant stress
• Insulin resistance

It's important to seek the help from your doctor to ascertain the specific reasons for you, which can help to shape the way you manage it.

Insulin resistance and weight gain

Insulin resistance and subcutaneous fat are closely related for many people. Insulin is a hormone produced by the pancreas that allows cells to absorb glucose and use it for energy. It helps to regulate your body's blood glucose levels.

When someone is insulin resistant, their cells fail to effectively respond to insulin. As a result, less glucose gets taken up by the cells, and more of it remains in the blood. In response, the pancreas produces even more insulin, leading to high insulin levels.

Because insulin signals the body to store fat, consistently high insulin levels can result in weight gain and difficulty losing weight. High insulin levels can also lead to an increase in hunger, often leading to an increase in calorie intake and weight gain.

Insulin also inhibits the breakdown of stored fat for energy. When insulin levels are high, the body is less able to break down and use stored fat for energy. This can make weight loss more challenging.

How do I lose my subcutaneous fat?

Reducing subcutaneous fat effectively requires optimising your lifestyle habits. This may include:

• Eating a healthy diet rich in lean protein, vegetables, fruits, and healthy fats
• Building lean muscle mass through resistance-based exercises such as strength training, weightlifting or Pilates
• Reducing your stress levels
• Monitoring your glucose levels with a continuous glucose monitor (CGM) to show you how your lifestyle is impacting your glucose and insulin levels

Reducing subcutaneous body fat can be more complex than simply adjusting your diet and exercise levels. It's crucial to tune into your metabolic health, which can significantly affect your well being.

Vively is designed to help individuals improve their glucose control, which can support weight management. With its evidence-based education, support and CGM integration, Vively can help you lead a healthier lifestyle and better manage your weight.