Concept and functions
Functions of subcutaneous fat
Norms
General recommendations on how to get rid of subcutaneous fat
Protruding sides, sagging belly, large hips are the main problems faced by people with excess subcutaneous fat. Its excess leads to disruption of metabolic processes, deterioration of well-being and a number of other negative symptoms. However, its deficiency is also dangerous for the body, since fat performs many important functions, in particular energy, protective and heat regulation. What role does subcutaneous fatty tissue play, what are the dangers of its excess and deficiency?
Functions of subcutaneous fat
Subcutaneous fat is located under the top layer of the epidermis. Although many actively seek to get rid of it, it performs a number of important functions necessary to maintain the normal functioning of the body. Thus, the main role of fat is to regulate energy balance. 1 gram of product contains 9 kcal. With a calorie deficit, the body actively burns fat cells, releasing energy, which is responsible not only for physical and mental activity, but also for maintaining the functioning of a number of organs and systems. A small supply will allow the body to survive during a hunger strike or intense exercise.
Subcutaneous fatty tissue performs a protective function, protecting internal organs from the negative effects of the environment. In particular, it minimizes injury during impact, fall or exposure to high temperatures. A sufficient amount of fat ensures skin mobility, protecting it from various types of damage, in particular from tears.
The thermal insulation function is due to the ability of fat to retain heat. This is especially important during the cold season. Moreover, during the hot period, its excess is more dangerous than useful. People with a high percentage of fat tolerate heat very poorly, sweat quickly and experience discomfort.
Another important function is accumulation. The body accumulates beneficial nutrients in fat cells. First of all, these are fat-soluble vitamins - E, D and A. In addition, estrogenic hormones (female sex hormones) accumulate here. Excess fat in the male body reduces testosterone levels and stimulates the development of feminine features.
Adipose tissue is also capable of synthesizing a number of hormones, performing a hormone-producing role. First of all, these are estrogens and leptin (a substance responsible for the feeling of fullness).
Concept and physiology
Many people, especially those who are overweight, try to completely get rid of extra pounds as quickly as possible. Human subcutaneous fat is a type of connective tissue. Its key function, oddly enough, is the accumulation and exchange of this substance.
Human fat creates a kind of soft lining, which allows, for example, not to be so injured when falling. Excessive accumulation of this substance leads to the development of a disease called obesity. It comes in several types and can directly affect a person’s health and also interfere with everyday life.
A low percentage of body fat is also bad. Indeed, in this case, the muscles become more prominent, and the person becomes more resilient. Perhaps, but only if this muscular frame exists at all. Frequent mood swings, feelings of depression, increased anxiety or unexplained panic attacks can be caused by a lack of fat in the diet.
Norms
The optimal fat content in the female body is 15-31%, in the male body – 14-25%. You can take measurements in several ways:
- Bathroom scales measuring body fat percentage. This method is the simplest, but very inaccurate. To take a measurement, simply step on the scale and look at the resulting number, which will be displayed along with the main weight
- Caliper. This is a special device that measures the thickness of the fat fold. The obtained data is compared with a special table. To take the measurement, stand up straight, find a place 10 cm to the right of the navel (3-4 cm from the femur), pinch the fold and measure with a caliper. Check the result in the table.
- Hydrostatic weighing. The body is placed in a bathtub filled with water. The volume of displaced fluid is then compared with the weight and the percentage of fat is calculated. This is the most accurate method, but it can only be carried out in a specialized institution.
Fat on arms and chest
Fat deposits on the inner thighs, chest and upper arms
These places depend on hormones. If you accumulate the most fat here, it means your body contains an excess of the hormone estrogen. Here it is important to consult with a specialist in time, who will choose the appropriate treatment.
1) Humans get it from food and the environment
Or
2) Our body produces it in excess
This may seem incredible, but an excess amount of this hormone can be explained quite logically. Humans are exposed to estrogen-like compounds every day from food containing various types of growth hormones, herbicides and pesticides.
Moreover, a large number of ordinary household items that we use on a regular basis (cosmetics, plastic, carpets, detergents, furniture, etc.) contain chemical elements that replicate the properties of estrogen.
As a result, such toxins lead to weight gain, which, in turn, triggers the production of additional amounts of the hormone from the resulting fat cells.
Hormone replacement therapy also uses artificial hormones, which lead to excessive accumulation of estrogen. Moreover, this does not depend on whether you use this hormone or whether it enters your body, for example, from water.
Note that there are food products with a high content of certain types of phytoestrogens. An example of such a product is soybean.
Why is excess dangerous?
Excessive accumulation of subcutaneous fat not only spoils the appearance and deprives one of attractiveness, but also threatens health. First of all, it disrupts hormonal levels, increases estrogen levels and reduces testosterone in men, which threatens the development of sexual dysfunction and a number of other problems.
Often, obesity increases the risk of developing hypertension, diabetes, osteoarthritis and atherosclerosis. Fat is excess weight that creates increased stress on the joints and spine, which can lead to problems with posture and cause impaired mobility.
How to lose weight at home
3) Change your approach to nutrition
Eating for the purpose of losing weight is far from the “usual” restriction in food and switching to low-fat foods. First of all, a person must be aware of what he puts in his mouth.
This is a very broad and serious topic. We will only emphasize that in the overwhelming majority of cases, the low-fat product you purchase will only give you a few extra pounds, because, as a rule, the manufacturer puts empty carbohydrates in such food instead of fat.
General recommendations on how to get rid of subcutaneous fat
Before you start burning fat, it is important to understand that its distribution in the body occurs differently depending on your body type and gender. In the fair sex, the bulk accumulates in the buttocks, thighs and a little in the chest. The main mass in men is located on the abdomen and chest area.
In order to speed up the fat burning process, follow these simple recommendations:
- Limit or completely eliminate foods that stimulate the formation of fat deposits. First of all, these are fatty meats and fish, fast carbohydrates (sweets, flour products, sweet fruits and carbonated drinks).
- Ensure sufficient intake of complex carbohydrates and quality protein in your diet.
- Eat often, but in small portions (5-6 times a day) to activate your metabolism. Due to the small intake of calories at a time, the body will spend them for energy rather than storing them in reserve.
- Increase your physical activity. It is not at all necessary to become a regular at the gym; simple cardio exercises several times a week - running, swimming or cycling - will be enough.
- Give your body proper care. Some cosmetic and medical procedures can speed up the fat burning process - massage (in particular, anti-cellulite), contrast showers, baths with the addition of essential oils, sea salt or herbs, as well as a visit to the bathhouse.
- Don't rush things. Fat accumulation occurs gradually and getting rid of it in a few days, weeks, and sometimes even months is not so easy. However, maintaining proper nutrition and regular exercise will help achieve the desired result.
- Don't get carried away. Remember, a deficiency of adipose tissue is also dangerous, so stop in time and allow it to decrease below 10%.
- Rest. The body needs restoration, which night sleep can provide. Go to bed at 22.00-23.00 and sleep at least 7 hours. Sleep improves metabolic processes, stimulates the production of melatonin and accelerates recovery processes.
Subcutaneous fat performs many functions, ensuring the normal functioning of the body. However, its deficiency or excess negatively affects appearance and health, so it is important to keep your body in shape using physical activity and a properly balanced diet.
Functional purpose
The key task of subcutaneous fat in the human body is heat regulation. Looking at a photo of adipose tissue, you can understand that its structure resembles dense foam rubber, which is often used to insulate walls and structures.
The higher the percentage of body fat, the easier a person can tolerate cold and the more difficult it is to tolerate heat. Note that thin people sweat much less than obese people; their body does not need additional cooling. The composition and potential of fat also allows a person to go longer without food; this is a kind of “emergency reserve” that will allow you to survive. As for the other functions, the following should be noted:
- Ability to swim. Fat is what keeps you afloat. Yes, most swimmers are thin, but once such an athlete lays down on the water, he will cope with the task with great difficulty. It is enough for an obese person to simply lie flat on the surface; his body will not allow him to drown.
- Production of important biological substances and hormones. The human body in the form in which nature created it is almost completely autonomous in terms of independent regulation of internal systems. Skewing the percentage of fat in one direction or the other will only worsen this process.
- Solvent. Fat is necessary for the breakdown of many substances and microelements, for example, vitamins A, D and E. It is one of the structural fragments involved in metabolic processes in the human body.
Fat in the human body is not useless. Both obesity and extreme “drying”, the task of which is to reduce the percentage of these accumulations to a minimum, equally negatively affect health and metabolic processes in the human body.
Exercises to lose weight
So, exercises.
– understand what kind of fat you are fighting with
If you need to get rid of a terrible belly, then you need long-term but moderate cardio training, but if your goal is six-pack abs, then you need a set of fat-burning exercises with which you can rid your muscles of glycogen stores.
Deadlift
You will spend a lot of energy to perform this exercise, because our entire body works in it. Start doing it even with the lightest dumbbells, you will see how tired you will be even after 10-15 repetitions.
Squats
This exercise is considered the most energy-intensive for getting rid of excess fat. The whole body works in it, a lot of calories are consumed, so with its help, in combination with the above measures, you can slowly get rid of the hated kilograms. Fat will disappear both on the stomach and from the whole body.
Aerobic exercise
You should definitely spend about 40 minutes doing aerobic exercise. This can be running, jumping, fast walking and even dancing. Dance! This will help not only to cope with fat, but also to become very graceful.
Note that in order for aerobic exercise to give maximum effect, it must be done in combination with strength exercises (squats, deadlifts, etc.).
Vacuum
The vacuum will help you faster than any abdominal exercise. Twists are no match for him. This exercise is very important for our abdomen, because it strengthens the transverse muscle, which affects the size of the waist. It looks like a kind of belt that seems to support our waist.
Performing this exercise is extremely simple: in a lying position, you need to release all the air from your lungs, draw in your stomach as much as possible and hold it in this position for as long as possible.
Plank
This is perhaps the most versatile exercise of all time. It will tighten absolutely the entire body, including the stomach. It takes quite a lot of energy to do it, and in just one minute it burns a lot of calories.
How to lose weight correctly
7) Read the label carefully
Often the word “diet” means that under the label you will find a product for people suffering from diabetes, which has a reduced sugar content, but not calories.
The word “low-calorie” or “light” indicates that the product is free of excess fat. However, often in this case some of them are replaced with empty carbohydrates. For example, in store-bought sauces that are labeled as light, the manufacturer may add a lot of sugar. Moreover, you can easily go overboard with such a product, because it is “low-calorie”.
Therefore, be sure to distinguish between “light,” “diet,” “low-fat,” and “low-calorie.”
Learn to do breathing exercises
If you do breathing exercises correctly, you will be able to relax and not succumb to hunger pangs. We share with you an example of one of them.
Take a comfortable sitting position and completely relax. Inhale slowly, straightening your shoulders as you exhale and drawing in your stomach as much as possible. After this, exhale slowly and do the opposite, that is, gently try to inflate your stomach without straining too much.
Additional Methods
Nowadays, stores sell special medications that are taken during training and that help remove subcutaneous belly fat.
These are products with “L-carnitine”, “yohimbine”, “caffeine”, “Clenbuterol”. But you can take them only after consulting a doctor.
It is important to know that these products have contraindications. If after taking them your health worsens, then it is better to abandon them.
Additionally, some athletes and those who want to lose weight use protein powder, herbs that contain caffeine, and spices: red pepper, cinnamon, ginger.
Fat is where energy is stored
The main role of fat cells is energy storage. And until 1994, it was believed that this was their only function - a passive storage room for excess energy coming from food. And in 1994, the hormone leptin was discovered, which plays a very important role in metabolism, which is discussed below.
When it comes to storing energy, fat cells are simply ideal. A kilogram of fat contains 7,000 calories of stored energy. Assuming you could use 100% fat as fuel (which doesn't happen in the real world), that would be enough energy for a 70kg person to walk 56km.
A slim man weighing 72 kg and with 15% body fat has 11 kg of fat, i.e. about 84,000 calories of stored energy. If his metabolic rate is 2400 calories/day, then even with complete fasting he will use up his fat reserves in 35 days. And the fat reserves of obese people will help them live without food for several months.
For comparison, another place where energy is stored is muscle and liver glycogen - this is only about 500 grams. Each gram provides 4 calories of energy, so that's a total of 2,000 calories. For some, this is not enough just to cover the body’s energy needs for one day. So fat is ideal for storing energy.
In addition, the fat cell can greatly increase in size and “deflate” when we lose weight. That is, it does not disappear and is always ready to fill up again.
Glycogen value
A few words about glycogen and why muscles need to be released from it. Glycogen is one of the main forms responsible for energy reserves in our body. Glycogen is several hundred linked glucose molecules, which is why it is called a complex carbohydrate.
This element is also called animal starch, because it can only be found in a living organism. When the glucose level in the body decreases, for example, during vigorous physical activity or several hours after eating, our body begins to produce special enzymes, under the influence of which the glycogen collected in the muscles is broken down into glucose, thus representing a source of instant energy.
