Fat rolls and scar tissue are two things that women do not want on their bodies. Both conditions can be painful, unsightly and embarrassing to deal with. Fat rolls are not only an aesthetic problem, but according to MayoClinic.com, fat deeper inside the abdomen has been linked to health problems including cardiovascular disease and diabetes. Scar tissue usually results from an injury healing improperly and can lead to a painful reinjury cycle. Both fat rolls and scar tissue can be eliminated by making a few changes and adopting new training techniques.
How to Get Rid of Fat Rolls
Exercise at least three to four times per week. MayoClinic.com advises you to discuss a workout program with your doctor before beginning. Beginners can start slow, but you should aim for 30 minutes a day, three to four times per week of—at least—moderate-paced walking.
Eat a low-fat healthy diet and reduce portion size, which will help you lose weight and fat. Replace saturated fats with unsaturated fats and increase your intake of fruits and vegetables.
Cancer.org says a good way to establish portion size is to compare proper sizes to common everyday objects. Meat portions should be 3 to 4 oz. and should be about the size of a deck of cards or a bar of soap. Proper portions for cheese should be about the size of four dice, potatoes should be the size of a computer mouse and pasta should be about the size of a tennis ball.
Eat fewer calories. Mayo Clinic.com notes that 3,500 calories is equal to 1 lb.; therefore, to lose 1 lb. you must burn 3,500 calories below what your body needs to consume to main your current weight. Mayo Clinic.com advises losing 1 to 2 lbs. per week; losing weight more quickly than that is not good for your body.
To lose 1 to 2 lbs. per week you need to burn about 500 to 1,000 calories per day. This figure must come off of your daily caloric value; for example, if your ideal daily calorie intake is 2,000 calories, you must either reduce your caloric intake by 500 or burn off an additional 500 calories per day to lose 1 lb. per week.
Start a strength training regimen. Beginners should aim for low-weight, high-repetition exercises to improve muscle tone and endurance and to burn fat. Circuit training is a great way to do so, and by taking short rest between sets will help you will burn more fat.
How To Get Rid of Scar Tissue
Use the R.I.C.E. method in the first 72 hours after an injury. This, according to The Stretching Institute, means to rest the injury, apply ice to the injury, compress or wrap the injury and elevate the injury. Soft tissue injuries can heal into scar tissue, so stopping them early will help prevent the scar tissue from forming.
Massage the injured tissue after scar tissue has formed. The Stretching Institute says to use deep, firm strokes and move in the direction of the muscle fibers.
Drink plenty of fluids especially water while you are rehabilitating your injury. The extra fluids help flush wastes from your body.
Stretch and strengthen the injury area. The injured area should gradually be built back up by stretching and strengthening exercises until you are back to your pre-injury levels. The Stretching Institute says to start slow with range-of-motion and light stretching and eventually progress to weight lifting and normal stretching.
- Mayo Clinic: Belly Fat in Women: How to Keep it Off
- The Stretching Institute: Pulled Muscles, Scar Tissue and Re-Injury
- American Cancer Society: Cancer.og: Controlling Portion Sizes
- Mayo Clinic.com: Counting Calories Get back to weight-loss basics
- Mayo Clinic.com: Weight Loss: 6 strategies for success