Fat cells accumulate in the body once you ingest more calories than you burn. If you are sedentary, eat too much junk food or a combination of the two, you are likely to store excess fat in adipose tissue. Most people are aware that to shrink and diminish fat cells fast, you must engage in rigorous exercise and consume a clean diet. However, there are a few tricks you can use to enhance your workouts and gauge how efficiently you are burning off those calories.
Step 1
Engage in cardio exercise to burn off calories. This is a staple of any fat loss program because you have to increase your heart rate to burn off calories. Swimming, running, elliptical training and brisk walking are among the most common cardiovascular exercises to shrink fat cells. Aim for at least 60 to 90 minutes, four days a week.
Step 2
Kick the cardio up a few notches with interval training, in which you take your favorite aerobic activity and heighten the intensity for short periods of time. For example, try running for three minutes and walking for two, then repeat the cycle several times. You can swim a few laps for five minutes, then rest for three minutes. According to the Mayo Clinic, this will allow you to shorten your workout and burn just as many, if not more calories, than with a mild- to moderate-paced workout.
Step 3
Change your diet to include cleaner, healthier foods and fewer empty calories. Protein, carbohydrates and good fats should be incorporated into your diet. Protein must come from lean sources such as turkey or chicken. Carbs should be of the complex variety, including fresh vegetables and whole grains, and fats should come from unsaturated sources such as avocado and olive oil.
Step 4
Keep a journal of your daily activities and food intake to shrink fat cells more quickly. It is difficult to remember exactly everything you ate or how long you exercised on a daily basis without writing it down. If your goal is to lose 2 lbs. a week, you must eliminate or burn off an extra 1,000 calories each day. A journal can log your progress and help you obtain faster results.
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