How to Get Rid of Fat Cells Forever

Fat cells clump together and cause girth to form on your body. These fat cells are created when your body takes in more calories than it uses; this is called a "calorie surplus." In order to rid yourself of fat cells permanently, you need to follow a set of steps that involve your diet and exercise habits; you need to be disciplined and stick with the program.

Instructions

    • 1

      Eat less bad stuff and more good stuff. If you want to lose weight and keep it off, eliminate the foods that have put the weight on your body. These include fast food, deep-fried food, cake, cookies, white flour products, high-fat dairy products and processed meats. Eat fruits, vegetables, whole grains, lean meats, low-fat dairy products, seeds and nuts. You can have an occasional high-calorie snack or meal, but make sure it is no more than once a week and get back on track when you have finished it.

    • 2

      Lower your calories to get to a normal weight range. In order to lose a pound of weight, you need to burn 3,500 calories. To lose a pound of weight a week, lower your daily intake by 500 calories. If you want to get extreme, reduce your intake by 1,000 calories a day. Once you have gotten down to your normal weight range, keep your calories at a respectable level. To find out your recommended weight range, refer to an online chart. (See Resources for weight chart.)

    • 3

      Eat all day long. Instead of eating two or three large meals spaced many hours apart, eat a small meal every two to three hours. This can increase your metabolism, it can keep your energy levels high, and it can also prevent you from eating too many calories. Make your meals a balance of protein and complex carbohydrates. Baked salmon with steamed broccoli and couscous is an example of a late day meal.

    • 4

      Do weight training on a regular basis. Weight training helps build strong muscles and bones, and it also helps keep your metabolism elevated. Two or three times a week, do exercises that target your chest, shoulders, back, triceps, biceps, abs and legs, which are your major muscle groups. Examples of exercises for these muscle groups include bench presses, military presses, deadlifts, triceps extensions, biceps curls, crunches and lunges. Change your exercises every four weeks to prevent adaptation.

    • 5

      Perform cardio training. Cardiovascular exercise helps increase your aerobic capacity, and it can also burn significant calories. Do cardio for 45 to 60 minutes three times a week on alternating days. Examples of things you can do include running, biking, swimming, elliptical training, rowing, jumping rope and kick boxing.

    • 6

      Stay active. To make sure you keep the fat cells away, increase your daily activity levels. For example, go for a 10-minute walk during your lunch hour, park a distance away from where you are going, and walk around the outside of the movie theater before entering. Do these little bouts of exercise on a daily basis.