How To Lose Subcutaneous Fat? Treatments, Exercises & More

Subcutaneous fat is the soft fat that sits just under your skin. Everyone has some of it, and a little is good because it protects your body and keeps you warm. But having too much can make you feel uncomfortable and can affect your health over time.

Apart from appearing slimmer, losing subcutaneous fat helps your body work better, while reducing the risk of health problems like heart disease or diabetes. You can get rid of this fat with the right diet, exercise, and sometimes medical options.

Let’s learn what subcutaneous fat is, its causes, the risks of having too much, and the best ways to lose it naturally, with exercises, and even medical, cosmetic treatments if needed.

What is Subcutaneous Fat?

Subcutaneous fat is the soft fat you can pinch just under your skin. You’ll usually find it around your belly, hips, thighs, and arms.

This fat has a job: it cushions your muscles and bones, protects your body from bumps, and even helps keep you warm. Your skin sits on top of it, and it’s different from the deeper fat around your organs, which is called visceral fat.

A little subcutaneous fat is normal and healthy, but too much can make you look puffy, affect how clothes fit, and may signal extra fat inside your body, too.

Causes of Subcutaneous Fat

Everyone has some subcutaneous fat, but a few things can make it build up more than usual.

• Eating Too Much Unhealthy Food: Foods high in sugar, fried foods, and processed snacks can add extra fat under your skin.
• Not Moving Enough: Sitting for long periods and skipping exercise lets fat stick around instead of burning off.
• Low Muscle Mass: Muscles burn calories even when you rest. Less muscle means your body holds onto more fat.
• Genetics: Some people naturally store more fat in certain areas, like the belly, hips, or thighs.
• Health Conditions: Conditions such as insulin resistance or diabetes can make it easier to gain fat under the skin.

Health Risks of Too Much Subcutaneous Fat

Having some fat under your skin is normal, but too much can be a warning sign for deeper health problems.

• Heart Problems: Extra fat can raise your risk of heart disease and high blood pressure.
• Diabetes: Fat under the skin is often linked to higher chances of type 2 diabetes.
• Joint Discomfort: Carrying extra weight puts stress on knees, hips, and other joints, which can cause pain or arthritis.
• Sleep Issues: Too much fat can make it harder to breathe well during sleep, leading to sleep apnea.
• Other Health Concerns: High fat levels may increase the risk of fatty liver, gallbladder problems, certain cancers, and strokes.

Keeping your fat under control helps protect your heart, joints, and overall health.

How to Lose Subcutaneous Fat Fast? (Medical & Cosmetic Options)

Sometimes, no matter how much you eat healthy or exercise, certain areas of fat just won’t go away. For these stubborn spots, medical or cosmetic treatments can help. Here are some options:

BodyTite

BodyTite uses radiofrequency energy to melt fat and tighten the skin at the same time. It’s minimally invasive, with small openings instead of large cuts, so recovery is faster than traditional surgery. It works well for body areas like the arms, stomach, and thighs for a firmer, smoother look.

If you wonder, ‘How to get rid of belly fat quickly’ know that BodyTite can help reduce that.

Liposuction

Liposuction is a surgical procedure that removes fat from specific areas using a thin tube. It’s usually done on spots that don’t respond to diet or exercise, like the belly, thighs, or arms. Recovery takes a few days to a few weeks, and results are noticeable right after the swelling goes down.

CoolSculpting (Cryolipolysis)

CoolSculpting freezes fat cells in targeted areas, and over time, your body naturally removes them. It’s non-surgical and requires no cuts, so that you can go back to daily activities quickly. Multiple sessions may be needed for the best results.

Injection Lipolysis

This treatment uses tiny injections to break down fat cells in small areas like the chin or belly. Once treated, the fat cells shrink and are gradually removed by the body. It’s less invasive than surgery but may need a few sessions for noticeable changes.

Laser or Ultrasound Fat Reduction

These treatments use heat or sound waves to destroy fat cells under the skin. The body slowly removes the damaged cells over a few weeks. They are non-surgical, with minimal downtime, and can help contour areas where stubborn fat hangs around.

These medical options work best if you’re already eating healthy, moving regularly, and keeping your weight stable.

What Exercise Burns the Most Subcutaneous Fat?

Exercise is one of the best ways to burn subcutaneous fat, especially when combined with a healthy diet. Here are some exercises that work really well:

Cardio (Aerobic Activity)

Walking briskly, jogging, cycling, or swimming helps shed calories and fat all over your body. Doing at least 150 minutes of moderate cardio each week can make a noticeable difference in how much subcutaneous fat you carry.

Strength Training

Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups builds muscle and reduces sagging skin. More muscle means your body burns more calories even when you’re resting, helping reduce fat faster.

High-Intensity Interval Training (HIIT)

HIIT means, you do short bursts of intense exercise with brief rest periods. This type of workout burns a lot of calories in a short time and is especially good for trimming stubborn areas like the belly, thighs, or arms.

Core Workouts

Exercises like planks, leg raises, or crunches help tone your belly and core. While you can’t spot-reduce fat completely, strengthening these muscles improves your shape as overall fat decreases.

Consistency Matters

The key is to keep moving regularly. Combining cardio, strength training, and HIIT gives your body the best chance to burn subcutaneous fat and keep it off.

How to Get Rid of Subcutaneous Fat Naturally?

You don’t always need medical procedures to reduce subcutaneous fat. Simple lifestyle changes and home habits can make a big difference over time.

Eat a Balanced Diet

Focus on whole foods like lean proteins, vegetables, fruits, and whole grains. Cut back on sugary drinks, processed foods, and too much salt. Eating this way helps your body burn fat instead of storing it.

Stay Active Every Day

Even small movements count, when you are on a fat loss journey. Take the stairs, go for walks, or do short workout sessions at home. Being physically active keeps your metabolism working and helps burn extra fat.

Strength Training at Home

For push-ups, squats, lunges, and planks, you don’t need a gym.  Strength training exercises build muscle, which helps your body burn more fat naturally.

Drink Plenty of Water

Water helps you feel full and keeps your body working properly. Drinking enough water can reduce cravings and prevent overeating.

Get Good Sleep

Try to sleep 7–8 hours a night, as it helps control hormones that affect hunger and fat storage. Poor sleep can make your body hold onto fat, so getting a good rest is important.

Manage Stress

Taking too much stress increases cortisol (the stress hormone), which can make your body store more fat. Take time for relaxation, meditation, or simple breathing exercises to keep stress in check.

Be Patient and Consistent

Losing fat naturally takes a lot of time. Stick to these habits every day, and you’ll notice your subcutaneous fat reducing gradually while your body stays healthy and strong.

Monitoring Your Progress while Losing Subcutaneous Fat

Keeping track of your progress helps you stay motivated and see what’s working. Here’s how to do it in easy ways:

• Check Your Measurements: Use a tape measure around your waist, hips, and thighs once a week. Note the numbers to see changes over time.
• Track Your Weight: Weigh yourself at the same time of day, once a week. Remember, minor changes are normal, and fat loss can be slow.
• Notice How Clothes Fit: Your clothes can show changes better than the scale. Looser clothes around your waist or hips mean you’re losing fat.
• Take Photos: Snap photos every few weeks from the front, side, and back. Comparing pictures over time shows progress you might not notice day to day.
• Pay Attention to Energy and Strength: Feeling more energetic and stronger in workouts is a sign your body is getting healthier, even if the scale moves slowly.

Keeping track this way makes it easier to stay on track and celebrate your wins, big or small.

When to See a Professional

It’s a good idea to talk to a doctor or healthcare provider if you:

• Notice that subcutaneous fat is higher than usual.
• Struggling to lose it despite a healthy diet and exercise. 

They can check your overall health, measure your body fat, and suggest safe ways to reduce it.

You should also seek advice if you have other health conditions, like:

• Diabetes
• High blood pressure
• Heart problems

Excess fat can exacerbate these conditions. A professional can guide you on lifestyle changes, exercise plans, and, if needed, safe medical or cosmetic options.

Lose The Subcutaneous Fat & Live A Healthy Life

Subcutaneous fat is the “pinchable” fat just under your skin. Everyone has some, and a little is healthy. But too much can affect your health and make you feel less confident. The best way to lose it is by combining healthy eating, regular exercise, and good lifestyle habits like enough sleep, stress control, and staying hydrated.

For stubborn fat that doesn’t go away with diet and exercise, medical and cosmetic treatments like BodyTite or liposuction can help target specific areas safely and effectively. BodyTite, for example, uses gentle energy to reduce fat and tighten the skin with minimal downtime.

If you want to reduce fat, improve body shape, and feel more confident, focus on consistent healthy habits first. 

And if you’re thinking about medical options, speak with an expert to see what’s right for your body and goals.

FAQs

01. Will walking reduce subcutaneous fat?

Yes, walking helps you burn calories and reduce overall body fat, including subcutaneous fat. You can’t choose exactly where fat comes off, but regular walking can shrink fat over your whole body when combined with a healthy diet.

02. Does the 7-minute workout really work?

Yes, it can help, especially if you’re just starting. Doing the exercises at a high intensity for 7 minutes raises your heart rate and burns calories. For better results, repeat the circuit 2–3 times or mix it with other workouts.

03. How to lose subcutaneous fat fast?

For faster results, medical and cosmetic options like liposuction or BodyTite can target stubborn fat areas. These treatments remove fat quickly, but you still need to keep a healthy lifestyle to maintain results.

04. How to get rid of subcutaneous fat naturally?

Eat a balanced diet, move your body regularly, lift weights, and do cardio. Sleep well, manage stress, and drink enough water. Consistency is key; small, daily habits add up over time.