How to Lose Subcutaneous Belly Fat

There are two types of belly fat: visceral and subcutaneous. Visceral fat builds up around your internal organs and appears as firm fat from the outside. Subcutaneous fat only goes skin-deep and is flexible and flabby. Removing either type of fat requires altered eating habits and a modified exercise regimen. By changing your lifestyle, it is possible to reduce your flabby belly fat and improve your body's ability to process fat quickly in the future.

Step 1 
Burn fat stores with cardiovascular exercises such as swimming, biking, walking, jogging or rowing. Do 30 minutes of medium-intensity work five days a week or 20 minutes of intense exercise on three days.

Step 2
Increase your resting metabolism by adding lean muscle mass. Resistance exercises like pull-ups, deadlifts, bench presses and dips develop and tone your muscles. You will burn some belly fat during the workout, but the true benefit is adding muscle, which consumes extra calories every day.

Step 3
Reduce your net carbohydrate intake. Net carbs can be found by subtracting the total amount of carbohydrates you consume by how many grams of fiber you eat. Net carbs enter your blood stream as glucose. According to Michael and Mary Eades, authors of "The Protein Power Lifeplan," your body can only process small amounts of glucose at a time and any excess is stored as body fat. Eating fewer carbohydrates reduces how much fat you store.

Step 4
Eat more protein-rich foods like seafood, lean meats, dairy and eggs. Protein requires more time and energy to digest than carbohydrates. To compensate for this, your body increases its metabolism to burn calories faster.


Consult your doctor before changing your diet or exercise routine.