Subcutaneous fat and body image -
People are more likely to accumulate both visceral and subcutaneous fat when they. Research increasingly suggests that subcutaneous fat can play a protective role, particularly in obese people with a lot of visceral fat.
However, subcutaneous fat can be a sign of having more fat overall. People with lots of subcutaneous fat often also have lots of visceral fat.
Aiming for overall fat loss will help them lose subcutaneous fat. Recognizing the interaction between visceral and subcutaneous fat is key to shedding subcutaneous fat. Fitness strategies that burn fat in general, as well as those that counteract the negative effects of visceral fat, can maximize success.
To lose weight, people need to reach a negative energy balance. This means consuming fewer calories than their body expends each day. When losing weight, people do not need to cut out any foods or food groups — however, focusing on including certain foods can make weight loss easier.
Protein, for example, helps people feel fuller longer. Eating more protein can make it easier to stick to a diet and reduce cravings for high-fat and high-sugar foods. Some research suggests that excess carbohydrate consumption can cause abdominal fat, both visceral and subcutaneous. While people do not need to avoid carbs, it is a good idea to consume them as part of a balanced meal containing carbs protein, and fat.
Adding exercise to a daily routine can make it easier to achieve a negative energy balance, which can aid weight loss. Movement is also good for health and can make people feel better, physically stronger, and more energized.
Mental health matters for people trying to lose weight. Chronic stress causes the body to continually release a hormone called cortisol. In small, short-lived bursts, cortisol is harmless.
But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat.
Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight. People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates.
A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective. Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in the obesity epidemic may be invisible.
Two experienced sport scientists carried out the examinations. This study included 54 participants aged To ensure a heterogeneous study population, we aimed to enroll participants with various body types.
Study participants were excluded if they were enrolled in other studies, had any infectious disease, experienced a recent pregnancy or had any metal in their body or any type of cardiac devices.
The participants were examined twice within a week. The pre-examination included a medical history, sports activity questionnaire, and weight and height measurements. We then carried out systematic body mapping, and two consecutive caliper and US measurements were taken to evaluate intrarater reliability.
Consecutively, a bioelectrical impedance analysis BIA was performed. To assess interrater reliability, the second observer repeated the process within a week median: 2 days. Both measurements were carried out in the morning. During the trial, the participants were instructed not to change their behavior in diet or training and were scheduled independently and randomly by raters.
The participants played an exclusively passive role in the measurements, thus there was no learning effect or habituation to the study setting. After the measuring procedure, field 2, 15, 36 and 39 were marked so that the MRI could be done immediately afterwards.
MRI measurements were only scheduled for 50 participants. Sample size was defined by a case number calculation G-Power Ver. To detect a difference of 10 percent between SFT measurements at 0.
We recruited and enrolled 54 participants to ensure sensitivity. The emphasis of our study is to measure SFT applying a systematic mapping method. Therefore, only the right side of the body was divided into 56 rectangles. The head, hand, foot, and genital areas were omitted. Each rectangle was numbered 1—56, Fig.
The upper and lower medial length-marking points were first set for each body part. The distance in between was measured, and divided by the number of fields defined and marked along the virtual line. The width of a rectangle was determined by further landmarks or delimited by adjacent fields.
For example, fields 47—49 on the posterior thigh have their medial origin at their anatomically defined location and adjoin fields 35—37 on the anterior thigh Fig.
The center of each field represented the spot of interest. An accurate description of the landmarks is found in Supplementary Table S1. To avoid a labeling error, a preliminary examination was carried out. The thickness of skinfolds was measured with a Holtain caliper Holtain, Dyfed, UK, range 0—40 mm with 0.
After mapping, the measurement started with the subject in supine position. The caliper was applied at right angles to the pinch. Within each field, two measurements formed an average value, which was divided by two due to the skinfold double layer.
To avoid discomfort and to leave the measurement accuracy unaffected in the presence of glandular tissue, no caliper measurements were taken on fields 12 and 17 in women. Once all the anterior parts had been measured, the subject moved into a prone position.
The US images were generated by a B-Mode device GE Healthcare GmbH, LOGIQ e, Vivid series with linear transducers of 12 MHz in longitudinal position to measure SFT depending on the approximate tissue depth. However, an optimum of brightness, gain and dynamic range was individually adjusted by the observers to achieve the best possible tissue delimitability.
The measurement area should be aligned to the center of the image. When boundaries were clearly distinguishable, the US probe was slowly lifted off until the pressure was low enough due to SFT viscoelasticity.
When the area of interest was clearly definable, the image was captured. In abdominal areas, the image was captured when the subject stopped breathing at mid-tidal expiration. As the MRI or the caliper cannot clearly differentiate fibrous structures or the skin, they were not excluded from US either.
The distance between skin and muscle tissue was measured to 0. Since the caliper involves the skin, it was not excluded from US either. In 50 participants MRI measurements of SFT at 4 sites were performed fields: 2, 15, 36, 39; Philips Achieva 1.
In 34 of these participants, additional measurements of skinfolds were conducted to visualize the anatomy of field This was done in order to clarify the marked differences between US and Caliper in field 15, which revealed the highest incongruence A whole body coil was selected.
The cross-sectional image was displayed after fields were marked with a specific pellet Fig. As the Caliper is incompatible with MRI, the test person held the marked skinfold in field 15 with their own hands after receiving detailed instructions. A sagittal slice was obtained while the subject was in supine position.
Although we were aware that the skinfold pressure would vary individually, this idea was primarily used to elucidate the difference between US and Caliper. Only for descriptive purposes, TBF was determined via Body Comp Software 8.
de using the segmental BIA Anniversary Sport Edition Akern srl, Florence, Italy. SFT and TBF measurements were carried out consecutively. All statistical evaluations are done with the programs SPSS 23 SPSS Inc.
Arithmetic mean x̅ , standard deviation SD , standard deviation of difference s D and mean difference d̅ are calculated for descriptive statistics. The two-way random effects model was used to calculate the ICC of interrater reliability and two-way mixed effects for intrarater reliability To visualize test differences, a Bland—Altman plot illustrated the results We evaluated 53 participants for caliper and 54 for US measurements applying our mapping method.
One had to be excluded for caliper as his skinfold measurement was not applicable during the measuring process. There were no systematic errors in these measurements. Bland—Altman-Plot a : intrarater caliper reliability mean The first observer is a highly experienced sonographer 5 years of musculoskeletal US and caliper , whereas the second observer was trained 4 months US and caliper until his US images met the qualitative standard: a optimum of brightness, gain and depth, b tissue aligned to the center of the image, c distinguishable boundaries, d adequate echogenicity of inspected tissue, e detecting and minimizing artifacts, f reproducible image.
Fourtythree participants were engaged for the interrater assessment. Another participant for caliper was excluded because of difficulties during the measuring process. Figure 2 c represents the Bland—Altman analysis showing SAT differences between the two caliper measurements plotted against the mean.
It illustrates a mean of difference of 0. In comparison, US had 10 of 56 sites showing an ICC lower than 0. The lower arm on the other hand was not reliable.
The values for the different measuring sites are given in Table 2. Our comparison of caliper to US at 56 sites demonstrated clear differences in mean SAT depth of all areas 0.
To enable an overview of the total subcutaneous fat depth, all fields in each subject were cumulated total SFT , as shown in Fig. The mean value of the total SFT difference between caliper and US was The two graphs illustrate remarkably the difference between these methods, particularly when there is more subcutaneous body fat.
Caliper vs. US Bland—Altman-Plot: a : mean of SFT depth of each field 1—56 ; mean: 0. Considering the difference in SFT between caliper and US, especially at abdominal field 15 , a sagittal MRI SI was done to detect discrepancies.
Thirty four participants from the total MRI sample were evaluated. The MRI images contain two measurements: 1 native, transversal image MRI TI to show the mean value of the subcutaneous fat depth Fig.
Field 15 a : MRI sagittal slice SI of lower abdomen when subject held skinfold to explain the difference between US and caliper SFT values. b : US image measured with a 12 Hz probe showing a 4.
c : MRI transversal image shows the pellet marked at field The line illustrates SFT depth. The interrater reliability at 8 standardized sites of ISAK is shown in Table 4. For two dimensional SFT thickness measurements US is comparable to MRI measurement.
Wagner et al. Measurements were taken on the chest, abdomen, and thigh in the men, and on the triceps, upper thigh, and suprailiac in the women.
ICC values of 0. Pérez-Chirinos Buxade et al. Two raters took measurements at the triceps, subscapular, biceps, iliac crest, supraspinal, abdominal, front thigh and medial calf Another study achieved similar results at eight sites, namely the upper abdomen, lower abdomen, erector spinae, distal triceps, brachioradialis, lateral thigh, front thigh and medial calf However, their Spearman correlation coefficient ρ amounted to 0.
Weiss 19 investigated the intrarater reliability of B-mode ultrasound in 30 college students. Images were taken at clearly defined locations on the front and back of the right thigh.
Chandler et al. When measuring total SFT, US exhibited smaller overall intrarater differences although it is particularly sensitive since it measures quite punctiformly, while caliper captures a larger area. Disparities may arise by more or less compression or greater fat fluctuations within a field.
As a result, both methods identify changes in fat distribution in sites when determined by the same observer. Regarding the caliper, 42 sites showed a good ICC above 0. The posterior thigh and calf tended especially toward poor to moderate reliability.
Kispert and Merrifield 21 measured sites in male triceps, chest, and subscapular and female participants triceps, abdomen, and iliac crest. However, we only analyzed statistics of the entire cohort. The ISAK considers 8 sites as standard: biceps, triceps, iliac crest, subscapular, supraspinale, calf, front thigh and abdominal According to our results, six ISAK sites were very reliable; only the abdominal and medial calf revealed moderate to poor caliper reliability.
Hume and Marfell-Jones 22 obtained similar findings, but considered the biceps and triceps also as critical, which we could not confirm in this study. Gonzáles-Ruíz et al. Durnin and Womersley 7 reported more variability in measured values in persons with a higher percentage of body fat.
Their finding is evidence of many skinfold formulas, especially considering the relationship between subcutaneous fat and body fat mass. All ISAK sites revealed good to excellent interrater reliability.
Müller et al. The greatest difficulties with ultrasound measurements occur when determining the fat-muscle transition, especially when a deep fat layer is present Hoyos et al. This can be particularly important in areas with unevenly distributed fat layers such as the gluteal femoral, abdominal, and paralumbar areas Breathing also affects abdominal SFT measurements, so special caution is required there also In conclusion, with increasing SFT, the absolute scatter for US increases, but the relative deviation remains constant.
MRI and US showed very good to excellent reliability except for field 2 0. US measures were systematically higher than MRI. Additionally, the narrow space in the MRI device can also affect the results, particularly when the arms must be hold very close to the body and the fat layer is moved.
As Störchel et al. MRI TI vs. US showed an ICC of 0. Mechelli et al. Except for field 2 and 15, both methods show a good reliability at mid front thigh and mid lateral thigh see Table 2.
The apparent difference in field 15 2. To investigate the theory, the participant produced a skinfold in field 15 in supine position, because the caliper itself is incompatible with the magnetic field.
Although individual hand pressures of skinfolds vary, MRI SI data resembled the Caliper values 1. Considering the US and transversal MRI TI image Fig. There are of course differences, depending on gender, amount of body fat, its distribution and location Female participants are much more likely to present a thicker fat layer in the abdomen up to the umbilicus than is detected in most of the inferior area If the DFL is not incorporated within the caliper at that area, both layers must be relocatable.
Lancerotto et al. They found that the SFL consists of large fat lobes organized in single or multiple layers. Fibrous septa encased the fat lobes like in a honeycomb, and were positioned consistently and perpendicularly to the dermis.
On the contrary, they found that the DFL consists of fat lobes being smaller and arranged in a less well-structured pattern The fibrous septa, however, are more obliquely-horizontally aligned, and there are few elastic components.
Lateral displacement was easily realized, but the original position was inconsistently regained. This appears to clarify the displacement of SFL and DFLs when taking caliper measurements.
Similarly, thigh and gluteal areas also possess these two layers, a factor that needs to be considered when using a caliper The two devices were equivalent only in the lower medial and lateral back.
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Hey Subcutaneous fat and body image Today, we're going on An fantastic journey Subcuutaneous the world of fat. Let's get Immune defense solution know our adipose tissue a little better, shall we? Now, let's not be too quick to judge fat, my friends. It may have gotten a bad rap in the world of fad diets and fitness crazes, but the truth is, fat plays a vital role in our bodies. Yes, you heard that right!Subcutaneous fat and body image -
To achieve notable benefits from your exercise program, follow The Physical Activity Guidelines for Americans, Second edition , published by the U. Department of Health and Human Services HHS. For adults, these guidelines include completing minutes of moderate-intensity aerobic activity every week with the following characteristics:.
If you're serious about losing body fat, it's important to modify your diet to include the following foods to support subcutaneous fat loss:. It is the type of loose, jiggly fat that most people think of when talking about body fat.
It is often found in the regions around your belly, arms, and legs. While it may not look healthy, subcutaneous fat is an energy reserve. It also protects your body from extreme temperatures, trauma injuries, and eating too much. However, the fact that this type of fat is helpful in your body makes it harder to lose.
Losing subcutaneous fat can be a slow process. It involves making combined changes to your diet and physical activity routines. Consult your healthcare provider to ensure that you are making changes to help you achieve your goals safely.
Houston Methodist. Rush University Medical Center. Losing belly fat. Harvard Health Publishing Harvard Medical School. Taking aim at belly fat.
Derraik JG, Rademaker M, Cutfield WS, et al. Effects of age, gender, BMI, and anatomical site on skin thickness in children and adults with diabetes. PLoS One. Alexander CM, Kasza I, Yen CL, et al.
Dermal white adipose tissue: a new component of the thermogenic response. J Lipid Res. Ahn AC, Kaptchuk TJ. Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics. J Anat. Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics: spatial anisotropy analyses of subcutaneous tissue layer.
Journal of Anatomy. Mittal B. Indian J Med Res. doi: Pandžić Jakšić V, Grizelj D. Under the Surface of Subcutaneous Adipose Tissue Biology. Acta Dermatovenerol Croat. University of Illinois Chicago UIC. Why is visceral fat worse than subcutaneous fat?
Pausova Z. Visceral fat and hypertension: sex differences. In: Watson RR. Nutrition in the Prevention and Treatment of Abdominal Obesity.
Academic Press, Washington DC 99— Kwon S, Han AL. The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk. J Obes Metab Syndr. Lemos T, Gallagher D. Current body composition measurement techniques.
Curr Opin Endocrinol Diabetes Obes. van Gemert WA, Peeters PH, May AM, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women — a randomised trial.
BMC Public Health. Daily, J. et al. Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults. Nutr Metab Lond 16, 75 National Coalition on Health Care NCHC.
How to lose body fat: 7 best ways to burn body fat sustainably in Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr.
Food and Drug Administration FDA. How to understand and use the nutrition facts label. Thornton SN. Increased hydration can be associated with weight loss.
Front Nutr. National Institutes of Health NIH. Molecular ties between lack of sleep and weight gain. University of Utah health. Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.
Int J Exerc Sci. American Council on Exercise ACE. A basic high-intensity interval training routine for beginning exercisers. Wewege MA, Desai I, Honey C, et al.
The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis.
Sports Med. How long does it take to lose belly fat - here's the answer from health experts in Unity Point Health. Lee A, Lim W, Kim S, et al. Coffee intake and obesity: a meta-analysis. Willems MET, Şahin MA, Cook MD. Matcha green tea drinks enhance fat oxidation during brisk walking in females.
Int J Sport Nutr Exerc Metab. By Anna Giorgi Anna Zernone Giorgi is a writer who specializes in health and lifestyle topics. Her experience includes over 25 years of writing on health and wellness-related subjects for consumers and medical professionals, in addition to holding positions in healthcare communications.
Use limited data to select advertising. Create profiles for personalised advertising. There are several risks associated with visceral fat. Some studies suggest that deep abdominal fat plays a role in insulin resistance and inflammation, leading to heart disease, diabetes, and cancer.
Research also shows visceral fat is a strong predictor of mortality in men. Diabetes : Visceral fat increases the risk of diabetes , which can cause long-term problems affecting the eyes, kidneys, heart, brain, feet, and nerves. Hypertension : Visceral fat has been shown to increase the risk for hypertension, or high blood pressure, which heightens the risk for heart attack and stroke.
Heart disease : People with high levels of visceral fat are at higher risk of heart disease, which includes blood vessel conditions, coronary artery disease, and problems with the valves.
Cancer : Obesity, particularly excess visceral fat, has been linked to various types of cancers including colon, pancreas, breast, and kidney. Dementia : Researchers have found a link between excess weight and dementia. One study reported patients whose abdominal measurements were highest were three times more likely to develop dementia than those with the lowest measurements.
According to Cypess, there is one important factor aside from poor diet and sedentary lifestyle that increases people's risk of developing dangerous visceral fat deposits.
Though there is still much to learn about the role of subcutaneous fat, Cypess says, there is evidence that it can have some benefits. One small study in South Asians and Europeans linked subcutaneous thigh fat with a lower risk of diabetes.
Subcutaneous fat is also associated with better cardiovascular health. In this study , researchers found more subcutaneous fat was associated with healthier arteries, while visceral fat had the opposite effect.
So far, Cypess says, there is no bullet-proof way to target visceral fat over subcutaneous fat. According to Cypess, neither fat sculpting nor liposuction works long-term. The best way to tackle weight loss is by exercising and eating healthy foods like lean proteins, fruits, vegetables, and whole grains.
The US Department of Health and Human Services recommends that adults do at least minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous activity, or a combination of both.
There is no magic secret to weight loss, Cypess says. The best way to successfully lose fat is to change your mindset and stick to a sustainable lifestyle. Maintaining a caloric deficit while eating nutritious foods and exercising is the best way to lose weight.
Where your fat is deposited, and thus, your body shape, is largely predicted by genetics, but diet and exercise play a key role in physical health.
Having an apple-shaped body or a pot-belly is indicative of excess visceral fat. Visceral fat is associated with several health risks, while subcutaneous fat can provide some benefits.
Too much of either kind can be detrimental to your health. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.
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Thank you for visiting nature. You are using Subcutanoeus Subcutaneous fat and body image version with limited support for Sibcutaneous. To obtain the best experience, Metabolism-boosting supplements for athletes recommend you use a more up annd date browser or turn off Subcutaneous fat and body image mode in Internet Explorer. In the meantime, to ensure continued support, we are displaying the site without styles and JavaScript. Caliper and ultrasound US are used to measure subcutaneous fat tissue depth SFT and then to calculate total body fat. There is no evidence-based recommendation as to whether caliper or US are equally accurate. The aim of this paper was therefore to compare reliability of both methods.
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