What Is Subcutaneous Fat Rate and How to Reduce It?

The subcutaneous fat rate refers to the proportion of adipose tissue in the body composition. Measuring the fat rate is a more accurate way to reflect the fat level (obesity level) of our body compared to simply measuring weight. Subcutaneous fat can be reduced by eating foods that require chewing, engaging in active exercise, reducing salt intake, and consuming lemon and vinegar.

1. What is Subcutaneous Fat Rate?

The subcutaneous fat rate refers to the proportion of adipose tissue in the body composition. Measuring the fat rate provides a more accurate representation of our body's fat level (obesity level) compared to simply measuring weight. The fat rate can be measured using a dedicated health scale or other methods. From a measurement technique perspective, the primary method is bioelectrical impedance analysis. The principle behind this is that muscles contain a higher amount of water and blood, which allows for conductivity, while fat is non-conductive. Therefore, a small current is passed through the body to calculate the resistance, and the fat rate is measured accordingly.

2. How to Reduce Subcutaneous Fat?

2.1 Eat Foods That Require Chewing

Eating foods that require chewing can help slow down the eating speed and avoid overeating. Additionally, chewing stimulates the satiety center in the brain, activating histamine nerves. This, in turn, stimulates fat burning through the sympathetic nervous system, primarily targeting subcutaneous fat. Therefore, eating foods that require chewing, such as celery and corn rich in dietary fiber, is beneficial for reducing subcutaneous fat.

2.2 Engage in Active Exercise

To effectively "mobilize" subcutaneous fat, active exercise is essential. It is recommended to incorporate both aerobic and anaerobic exercises into your daily routine. This combination can help speed up fat burning and promote better fat elimination.

2.3 Reduce Salt Intake and Consume More Lemon and Vinegar

Excessive salt intake in the diet can lead to water retention, making it difficult for water and sodium ions to be excreted, ultimately resulting in body swelling. Prolonged body swelling can contribute to the accumulation of fat. Therefore, it is important to control salt intake. Additionally, incorporating lemon and vinegar into your diet can be beneficial as the citric acid present in them can promote fat burning, leading to significant results in reducing subcutaneous fat.