The number of fat cells you have in your body does not increase or decrease over time, rather the size of them increases or decreases. The number of fat cells a person has in her body is set by the time she goes through puberty. As an adult, you cannot get rid of your fat cells, but your diet and activity level affect the size of them. The volume of your fat cells depends on your overall body fat percentage. An increase or decrease in your body fat percentage makes these cells vary in size. Healthy weight loss and reduction of body fat both stem from healthy eating and daily exercise.
Step 1
Get a diet notebook. This can be a diet specific journal like the Diet Minder or a plain spiral notebook. In this book, write down everything you eat, what you eat, when you eat it, as well as the caloric, carbohydrate, protein and fat amounts. Being aware of what you eat at all times will help you make healthier decisions.
Step 2
Determine caloric needs. Use an online resource such as LiveStrong's online calorie calculator to figure out how many calories you need each day. This number is based on your age, height, current weight, activity level and weight-loss goals. Write down this number in your notebook.
Step 3
Avoid processed carbohydrates. Processed carbohydrates are found in pastas, cereals and breads as well as sodas and energy drinks. Instead eat fruits and vegetables. These natural carbohydrates are rich in fiber, which aids in weight loss because it helps keep you full between meals. Fiber also binds to fatty substances within your bowel and eliminates it as waist.
Step 4
Eat healthy fats. Unsaturated fats are found in avocados, almonds, walnuts, hazelnuts, pumpkin seeds, flax seed, flax oil and olive oil. Stay away from foods with saturated and trans fat, including pastries, cookies and other baked goods, beef and dairy products, packaged goods and fried foods. Keep fat intake between 20 and 35 percent of your day's worth of calories.
Step 5
Eat lean protein. Choose skinless poultry and fish over fatty meats such as lamb, pork, duck, goose and fatty cuts of red meat. Obtain around 30 percent of your calories from protein daily. Protein aids in growth, tissue repair, immune function, making hormones and enzymes as well as preserving lean muscle mass.
Step 6
Exercise. Do strength training -- resistance or weight lifting -- three days a week. Familiarize yourself with functional body-weight movements such as the squat, push-up, sit-up and pull-up in addition to the back squat, deadlift and the overhead press. Do cardiovascular training three to five days a week. Exercising reduces your body fat percentage. At a lower body fat, you will burn more calories at rest than someone with a higher body fat. Burning 500 calories through exercise a day will lead to 1 lb. of additional fat loss a week.
Tips and Warnings
- Watch a video demonstration or consult a fitness professional if you are unsure how to perform an exercise properly.
- Consult a doctor before beginning any new diet or fitness regimen.
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