Subcutaneous fat, or subcutaneous adipose tissue (SAT), is directly beneath the skin. This fat makes up the largest percentage of the body’s total fat, and it serves several important functions in the body.
Is Subcutaneous Fat Unhealthy?
Subcutaneous Fat serves several functions in the organism. One of its main functions is to insulate and protect the body’s organs and tissues. It is the body’s primary energy reserve. Subcutaneous fat is a crucial component of your body, but holding onto too much of it puts you at risk for medical conditions such as:
- Stroke and heart illness
- Elevated blood pressure
- Obstructive sleep apnea
- Illness of the fatty liver
- Renal disorder
- Overweight and obese individuals often have excess subcutaneous fat, increasing chances of having health problems such as cancer, heart issues & type 2 diabetes.
Habits That Provoke The Formation Of Subcutaneous Fat
Several habits can lead to the formation of subcutaneous fat, which is the fat that accumulates just beneath the skin. Here are some habits which can provoke the formation of subcutaneous fat
- Consuming A Diet High In Calories And Unhealthy Fats: Eating a diet high in calories, especially from unhealthy fats such as trans fats and saturated fats, can lead to the accumulation of subcutaneous fat. These fats are typically found in fast, fried, and processed snacks.
- Sedentary Lifestyle: Leading a sedentary lifestyle with little to no physical activity can contribute to the accumulation of subcutaneous fat. When you don’t move your body, you burn fewer calories, which can result in excess fat storage.
- Lack Of Sleep: Poor sleep habits, such as not getting enough sleep or having irregular sleep patterns, can accumulate subcutaneous fat. Sleep deprivation can disturb hunger and appetite, causing overeating and, ultimately, unwanted subcutaneous fat.
- Chronic Stress: This condition can accelerate the accumulation of subcutaneous fat through the release of the hormone cortisol. Cortisol is known to promote fat storage, especially in the abdominal area.
- Excessive Alcohol Consumption: Consuming alcohol in excess can contribute to the accumulation of subcutaneous fat. Alcohol is high in calories, and excessive drinking can disrupt the metabolism of fats, leading to excess fat storage.
- Genetics is very important in forming subcutaneous fat, and some people may be more prone to accumulating fat in certain areas of the body than others.
How To Reduce Subcutaneous Fat Accumulation
Here are some tips that may help you reduce subcutaneous fat:
- Exercise Regularly: Regular exercise can reduce subcutaneous fat by helping to build muscle strength. American Council on Exercise suggests the best way to reduce subcutaneous fat is by staying active. Light exercises such as brisk walking or cycling.
- Maintain A Healthy Weight: Obesity is a major risk factor for it. Maintaining a healthy weight through diet and regular exercise can help improve the situation.
- Eat Healthily: Taking food having soluble fibres, lean protein, and healthy fats can help boost digestion. The National Institutes of Health recommends a diet emphasising non-starchy vegetables, fruits, whole grains, and lean protein sources that may help those who want to control their subcutaneous fat level.
- Reduce Stress: Chronic stress can contribute to subcutaneous fat formation. Engage yourself in some healthy activities like jogging and yoga. Also, take adequate sleep.
- Stay Away From Alcohol And Smoking, which may lead to cardiovascular disease and subcutaneous and should be avoided.
Sohail has been searching diets and belly fat solutions for over a decade, and manage a pool of trained authors to write articles, which have helped thousands of readers to this date. He has CPD accredited Certificate in Nutrition for Weight Loss besides his MBA degree. He also owns this website, which he founded in 2013 to share his ideas and knowledge. Not to mention he has tried numerous supplements over the years and has an extensive and thorough knowledge on supplements. Besides spending time on his study, research and literature, Sohail loves swimming, gardening and travelling.