What you need to know about subcutaneous fat!

Have you ever pinched a little bit of skin on your arm or stomach? The thing that feels like it's under your skin is called subcutaneous fat , or medically known as ``Subcutaneous fat''. This is something that everyone has in their bodies and we all need to some extent. But, what happens if we have too much of it? How does it affect our health? Let's talk about this in detail today.

What is this fat under the skin called ``Subcutaneous fat``?

Simply put, this is a layer of fat that lies just beneath your skin. Did you know that our skin is mainly made up of three layers?

1. Epidermis: This is the outermost layer of the skin that we see from the outside.

2. Dermis: The middle layer beneath the epidermis. This is where things like hair follicles and sweat glands are located.

3. Subcutaneous fat: This is the layer that lies deep beneath the dermis. This is what we are talking about today as `subcutaneous fat`.

Now let's see what services this `subcutaneous fat` provides to our body:

• Protection: This layer of fat helps reduce the damage to your muscles and bones if you fall or hit something. It acts like a little mattress to protect you.
• Coordination: Provides a safe pathway for blood vessels and nerves from your skin to your muscles.
• Temperature control: This helps regulate body temperature. That is, if the environment is cold, the body does not cool down quickly, and if it is hot, the body does not heat up quickly.
• A fixation: This layer of fat also helps to connect the middle layer of your skin (the dermis) to your muscles and bones through special connective tissue.

What is the difference between subcutaneous fat and visceral fat?

Although both are types of fat, there is a big difference between the two.

• Subcutaneous fat: This is the fat we talked about earlier, which is located under the skin and can be touched and squeezed. It is most often found in the hips, buttocks, thighs, and around the stomach.
• Visceral fat: This is a bit dangerous. This is located inside our abdominal cavity, that is, a layer of fat that is deposited around the important organs inside the abdomen (for example, the stomach, liver, intestines). We cannot see this from the outside and cannot touch it. But it is this `visceral fat` that has the most adverse effects on health.

The most important thing is that if a person has a lot of subcutaneous fat, it is likely that their visceral fat is also increasing.

Why does subcutaneous fat accumulate under the skin?

Everyone has a certain amount of `subcutaneous fat` on their body. It is determined by our genes. This means that some people may be born with a slightly higher tendency to accumulate fat.

However, the main factors that influence the increase in this fat content over time are our lifestyle and environmental factors.

• Unhealthy diet: If you regularly eat foods high in oil, sugar, flour, fast food, and sweet drinks, the body will get more calories than it needs, and the extra calories will be stored as fat.
• Lack of exercise: If you lead an inactive lifestyle, sitting in one place all day without doing any exercise, you will accumulate fat because the number of calories you burn will be low.
• Lack of muscle mass: If you have little muscle mass, your metabolism can slow down, which can lead to fat accumulation.
• Diabetes or insulin resistance: People with these conditions can also have increased levels of subcutaneous fat.

What are the health risks of having too much subcutaneous fat?

As we've said before, a certain amount of `subcutaneous fat` is good for our bodies. It provides protection and strength. However, if it increases too much, it can be harmful to our health. Remember, an increase in `subcutaneous fat` is often a sign that the dangerous `visceral fat` is also increasing in the body.

Here are some of the serious health problems that can arise when the amount of `visceral fat` increases:

• Certain cancers: Extra fat increases the risk of developing certain types of cancer.
• Fatty liver diseases: This is when fat accumulates in the liver. It's like our liver becomes 'fatty'.
• Gallbladder diseases: Conditions such as gallstones and cholecystitis.
• Heart disease: Various diseases that affect the functioning of the heart.
• Hypertension: The pressure that occurs when blood flows through the blood vessels is higher than normal.
• Kidney disease: Damage to the kidneys and impaired function.
• Osteoarthritis: A condition characterized by pain, swelling, and limited movement in the joints.
• Sleep apnea: Irregular or stopped breathing during sleep.
• Stroke: A sudden interruption of blood supply to the brain caused by a blockage or rupture of a blood vessel supplying blood to the brain.
• Type 2 diabetes: A condition caused by high blood sugar levels.

How do you know the normal `Subcutaneous Fat` percentage?

Most people have about 90% of their total body fat as `subcutaneous fat`. The remaining 10% is `visceral fat`. There are several ways you can get a rough idea of ​​your body fat percentage at home:

• Body Mass Index (BMI): This measures whether you are at a healthy weight for your height.
• If your BMI is between 25 and 29.9, you can say you are slightly overweight.
• If your BMI is 30 or higher, you may be obese.

You can learn more about this from a doctor.

• Waist circumference: Take a tape measure and place it around your waist, just above your hip bone (usually at the hipbone).
• For women, a waist circumference of 35 inches or more poses a health risk.
• For men, this value is 40 inches or more, which is risky.
• Waist-height ratio: Divide your waist circumference (in centimeters) by your height (in centimeters). A healthy ratio is no more than 0.5.

Simply put, this means that your waist circumference should be less than half of your height .

Although these measurements can give you a rough idea, it is best to seek medical advice for an accurate assessment.

How do you reduce this `Subcutaneous Fat`?

The most important thing is to maintain a healthy lifestyle . By following a fat-burning diet and exercise plan, you can reduce your subcutaneous fat levels. In addition, getting enough sleep and managing stress are also very important for fat loss.

• Diet:
• Try to eat fewer calories than you burn per day.
• Include more lean proteins (fish, chicken, egg whites), whole grains (brown rice, buckwheat, oats), low-fat dairy products, fruits, and vegetables in your diet. Protein will help you feel fuller for longer.
• Reduce your intake of carbohydrates (such as bread, rice, noodles), sugar, salt, and red meat (beef, pork).
• Exercise:
• Your body stores energy in subcutaneous fat. So you need to burn that energy. That means you need to burn calories.
• Exercises that can burn calories are:
• Aerobic activity: Things like brisk walking, running, cycling, and swimming.
• Strength training: Things like weight lifting.
• Cardio exercise `(Cardio)`
• High-Intensity Interval Training (HIIT): This involves exercising at maximum intensity for a short period of time, taking a short break, and then exercising at maximum intensity again.

It's best to exercise until you break a sweat for at least 30 minutes a day, 5 days a week.

• Get a good night's sleep:
• When you don't get enough sleep, your hunger hormones are activated, making you crave foods high in carbohydrates and calories.
• Don't look at screens like cell phones and tablets before bed. Also, don't eat heavy meals close to bedtime.
• Reduce stress:
• When stress increases, our bodies produce a hormone called ``Cortisol.`` If we have too much of this ``cortisol`` hormone, our ability to lose weight may decrease. Because it tells the body to store extra fat.
• Things like meditation, yoga, listening to music, and engaging in a hobby can help reduce stress.

When should I see a doctor?

It's important to see a doctor regularly to stay informed about your health. Your doctor can monitor things like your body fat percentage and subcutaneous fat levels.

If your home measurements (e.g. BMI, waist circumference) indicate that your body fat levels are higher than recommended, be sure to see a doctor. Your doctor can discuss your health risks and recommend a diet and exercise plan that is right for you.

Take-Home Message

So, `subcutaneous fat` is a layer of fat that lies beneath our skin. While our bodies need it to some extent, if it increases too much, it can be a sign that we have also gained a dangerous type of fat called `visceral fat` inside our bodies. This extra fat can cause various health problems.

But don't worry! By following a healthy diet and exercising regularly, you can burn off these extra calories and reduce the amount of subcutaneous fat that is stored in your body. If you think you have a little too much body fat, be sure to see a doctor for advice. He or she will help you in the best way possible.

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