How to Get Rid of Adipose Fat

Exercising on the beach
A man is performing pushups on a beach. (Image: decisiveimages/iStock/Getty Images)

While reducing adipose tissue, also known as body fat, can be accomplished by reducing the amount of calories you eat and regular exercise, the type of food you eat and style of exercise sessions performed will have an impact on how quickly you see results. By starting out with a plan for fat reduction, you will see the greatest results in the shortest amount of time.

Step 1

Eat 55 percent of your calories from carbohydrates, 20 percent from protein and 25 percent from fat. Carbohydrates should come from vegetables and whole-grains while protein should be from chicken and fish, and fat from olive oil and avocado, says American Dietetics Association editor and Registered Dietitian Joanne Larsen.

Step 2

Strengthen your muscles three times a week. Each session should consist of eight to 12 exercises performed for three sets of 15 to 25 repetitions, says the National Academy of Sports Medicine. An example of an exercise session may include sit-ups, back extensions, chest presses, shoulder presses, seated rows, squats, hamstring curls and triceps extensions.

Step 3

Run five days a week for an hour. The American College of Sports Medicine recommends cardio for fat reduction and health. Start each exercise with five minutes of brisk walking and finish with a five minute cool-down and stretching.

Step 4

Take fish oil. Participants who took 1,600 mg of EPA and 800 mg of DHA significantly decreased their body fat and stress hormones, according to a 2010 study by Gettysburg College.

Warning

Talk to your doctor before starting an exercise program.

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