The fat in your fat cells is stored, potential energy. This stored energy is released when your body needs more calories or more energy than the total calories in the food you eat. Having a negative caloric balance at the end of every day reduces the size of your fat cells by breaking down the fat inside the cell and releasing the fatty acids into your bloodstream. Engaging in a regular exercise program increases all the chemical reactions and adaptations that augment the use of stored body fat, reducing the fat in your fat cells.
Step 1
Slightly decrease your daily caloric intake instead of following a low-carb or very low calorie diet for long-term fat cell reduction. Losing weight, gaining weight and maintaining your weight is a function of calories in and calories out, according to a 2007 article by registered dietitian Dan Benardot, Ph.D., published in "ACSM's Health & Fitness Journal." Cut out 250 to 500 calories per day for long term fat loss while avoiding the loss of lean muscle mass, which can overwhelmingly occur with severe dieting, warns Dr. Benardot.
Step 2
Eat whole grain or slow-digesting carbohydrates, decreasing the production of insulin and increasing the release of glucagon. Insulin is a fat storing hormone that increases the fat in your fat cells. Glucagon is a fat breakdown hormone, reducing the fat in your fat cells, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal."
Step 3
Perform two aerobic sessions per week lasting 45 to 60 minutes per session. It takes about 20 to 30 minutes for your body to begin utilizing the fat in your fat cells, according to a 2006 article by Bruce Craig, Ph.D., published in the "Strength and Conditioning Journal." Regular aerobic exercise increases the concentration of fat burning enzymes and fat burning cell structures, enabling you to more adequately reduce the fat in your fat cells.
Step 4
Incorporate one high-intensity interval training session per week to increase your caloric burn throughout the day, decreasing the fat in your cells, according to a 2009 article by Brad Schoenfeld and Jay Dawes, published in the "Strength and Conditioning Journal." Sprint for one minute, then walk for two minutes, repeating this interval for 25 minutes. High-intensity interval training also increases your fat burning enzymes, augmenting your fat loss.
Tips and Warnings
- Incorporate a strength training program to maintain your lean mass, helping to ensure that you lose mostly fat in your fat cells, not protein in your muscle cells.
- Start a new exercise program slowly, decreasing your risk of injury.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Timing of Energy and Fluid Intake: New Concepts for Weight Control and Hydration; Dan Benardot, Ph.D., R.D.; July/August 2007
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "Strength and Conditioning Journal"; Fat Burning; Bruce Craig, Ph.D.; October 2006
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009
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