Is it difficult to reduce subcutaneous fat?
Dec 09, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
Subcutaneous fat is the primary form of energy storage in the body, distributed between the skin and muscles, and its reduction follows the general pattern of overall body fat loss. When calorie expenditure exceeds intake, the body utilizes subcutaneous fat for energy. By consistently maintaining a low-calorie deficit diet combined with aerobic exercise, most people can see noticeable results within 1 to 3 months, with fat in areas such as the abdomen and thighs gradually decreasing.
Subcutaneous fat is generally not difficult to lose. With a scientific diet and regular exercise, it can be gradually reduced. Stubborn localized fat may require long-term, consistent management. If concerned, it is advisable to develop a personalized fat-loss plan. Detailed analysis is as follows:
Subcutaneous fat is the body's primary form of energy storage, located between the skin and muscles, and its reduction follows the general principle of whole-body fat loss. When calorie expenditure exceeds intake, the body uses stored subcutaneous fat for energy. By consistently maintaining a moderate calorie deficit combined with aerobic exercise, most people will see noticeable results within 1–3 months, with fat in areas such as the abdomen and thighs gradually decreasing.
In some individuals, subcutaneous fat in specific areas like the waist, abdomen, or hips may be more stubborn due to genetic or hormonal factors, resulting in slower fat loss compared to other regions. For these areas, combining targeted strength training to increase local muscle mass and boost basal metabolic rate is essential. Additionally, extending the fat-loss timeline is important—rushing the process may lead to rebound effects. Relying solely on restrictive dieting or a single type of exercise is unlikely to yield optimal results.
During fat loss, it's crucial to maintain balanced nutrition and avoid excessive dieting that could impair metabolism. Improving localized fat accumulation requires patience; consistent effort for more than three months is necessary to achieve stable results, and frequently changing strategies should be avoided.
