The scientific strategy for losing weight - how to burn subcutaneous fat and clean your stomach?
How to burn belly fat?
The desire to lose weight and get rid of excess fat on the abdomen, on the hips and on the sides is the reason pushing thousands of people to follow diets and to grueling sports. However, it is important to know exactly how the body fights fat reserves - this will not only help to quickly achieve results and remove fat from the abdomen with minimal effort, but will also help maintain a stable weight in the future.
From a scientific point of view, running, cardio or strength training is not at all capable of burning subcutaneous fat in the direct sense of this phrase, and the number of calories spent during an hour of cardio is equivalent to the average portion of food. To successfully lose weight, it is important to remember that cardio and other physical exercises are not a mechanism for burning fat, but only a way to normalize metabolism.
Three different types of body fat
Fat in the human body accumulates both in the form of subcutaneous adipose tissue directly on the abdomen and on the sides, as well as in the form of “invisible” internal fat lying in the abdominal cavity. Despite the fact that subcutaneous fat gives the body an unaesthetic and flabby shape, it, in fact, poses no threat to health or normal metabolism - unlike internal fat.
The fundamental difference between internal fat is that it is able to influence the hormonal background of the body (first of all, the synthesis of insulin, as well as the hormones cortisol and leptin), thus disrupting the metabolism. In addition, internal fat mechanically squeezes internal organs and can even disturb posture, leading to a complex imbalance in the body.
It is the internal, and not subcutaneous, fat that gives the human figure a characteristic rounded shape, accumulating inside the abdominal cavity and literally squeezing the large belly forward. First, this visceral fat is deposited around the intestines, pancreas and liver, then, as obesity progresses, beyond the inner surface of the stomach - all this creates excessive pressure on the organs.
In the material on the fight against visceral fat, Fitseven already talked about how long and moderate cardio loads performed in the fat-burning zone of the pulse are effective for getting rid of it (3) . Losing weight and burning fat in this case is achieved by normalizing the body's response to simple carbohydrates and by increasing the density of capillaries of adipose tissue.
How to burn subcutaneous fat?
Subcutaneous fat is a soft fat that lies directly between the skin and abdominal muscles. This type of fat is formed from a sedentary lifestyle against the background of malnutrition (primarily from an excess of fast carbohydrates and animal fats). The best strategy for getting rid of subcutaneous fat is to combine moderate exercise and a calorie-deficient diet.
It is also important to remember that the body can burn no more than 400-700 g of subcutaneous fat per week (4) - this is equivalent to a deficit of 500-700 kcal per day. The main rule to deal with it is a sequence of efforts - since subcutaneous fat is physically unable to “go away” faster, there is no point in eating starvation diets or doing cardio for many hours to lose weight.
Problem fat on the stomach and sides
Despite the fact that fat in the lower abdomen, back, and on the sides is formally considered subcutaneous, nutritionists increasingly identify it as a separate category, calling it “problematic”. The main difference between problem fat is that sex hormones are responsible for its deposition, and the usual methods of losing weight and burning fat have practically no effect on this problem fat
That is why men and women get fat in different ways - male testosterone prevents the accumulation of fat on the hips and chest, while female estrogen actively contributes to this. Burning problematic fat is possible only with low insulin and low blood sugar, achieved either by low-carb diets or long enough fat burning exercises .
What burns fat in the body?
The body fat (both subcutaneous fat on the abdomen and internal fat in the abdominal cavity) burns primarily a negative calorie balance - in fact, you should spend more energy during the day than you consume with food. Exceptionally, this will cause the body to waste available fat reserves. At the same time, power control most often plays a much larger role than cardio.
It must be clearly understood that the problem of sugar and fast carbohydrates only partially lies in their high calorie content - in fact, due to sharp jumps in blood glucose levels, these products significantly fuel appetite, forcing a person to overeat regularly. Ultimately, this leads to the development of type 2 diabetes mellitus and its associated obesity.
How to burn fat: practical recommendations
Effective weight loss and quick disposal of subcutaneous fat on the stomach and sides begins with an understanding of the basics of the body’s metabolism and a complete review of the daily diet, and not at all with the search for a fat-burning exercise program or super-diet. In addition, it is important to understand why fat was initially gained - this will help not only lose weight, but also maintain a stable weight.
Determine what type of fat you are fighting with . Weight loss strategy for everyone. If you want to remove a large belly , you will need a long and moderate cardio, if you do not have a stomach, and you want to pump up cubes of the press , concentrate on a power fat burning training, actively washing out muscle glycogen stores.
Do not expect miracles from abdominal exercises . There are no abs exercises that can burn subcutaneous fat or affect abdominal disposal. Even the most difficult exercises burn the minimum amount of calories and affect muscle strengthening, and not at all on the subcutaneous fat - you will create a press under the fat, but will not remove the stomach.
Change your eating habits . A diet for weight loss is not just the maximum restriction of the diet and the transition to low-fat foods, it is an understanding of what exactly you eat. Unfortunately, in most cases, low-fat foods will only lead to weight gain, as the fat in them is replaced by fast carbohydrates.
Do not try to lose weight in a week . Successful weight loss is primarily slow weight loss. Under ideal conditions, the body will be able to burn no more than 400-700 g of fat per week, which is almost unattainable for beginners who have minimal knowledge about what proper nutrition and fat burning workouts.
How to burn fat?
In conclusion, we note that the cells of subcutaneous and internal fat practically do not die - when they lose weight, they only “deflate” and decrease in size (2) . Even if you get rid of excess fat on the stomach, you will fall into the risk category for life - without constant adherence to a moderate diet and regular physical exercises, the fat cells will quickly return to their previous volumes.
It is important not only to look for methods of rapid burning of subcutaneous fat, buy fat burners and look for other ways to speed up the metabolism , but to understand exactly what nutrition errors provoked weight gain. Otherwise, your life will turn into a very unhealthy game with periodic attempts to "lose weight in two weeks by the summer." Naturally, without any tangible result.
Fat in the human body is divided into three fundamentally different types: intra-abdominal fat, subcutaneous fat and problem fat, regulated by sex hormones (such fat is deposited on the thighs in women and on the stomach and sides in men). The strategy for burning each of these three types of fat involves various formats of physical training and nutrition.
Stallknecht B et. al. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endocrinol Metab., Source
Salans LB, Cushman SW, Weisman RE, Studies of human adipose tissue. Adipose cell size and number in non-obese and obese patients. J. Clin Invest., Source
Thomas EL, Brynes AE, McCarthy J, Goldstone AP, Hajnal JV, Saeed N, Frost G, Bell JD. Preferential loss of visceral fat following aerobic exercise, measured by magnetic resonance imaging, source