Q: Dear Tom: : I’ve been enjoying your fat burning tips newsletters and am fascinated by the whole fat burning process, but would actually like to know the science of it all. Would you please try to explain in laymen’s terms exactly how fat cells work and what happens when you start to burn body fat. I heard a statement that the fat cell has to get moved into the muscle cell for itto be released or burned. Thought you could explain a little better.
Sincerely,
Kevin
A: Earlier this week someone in our discussion forum wrote, “I haven’t’LOST’ any fat… I know EXACTLY where it went! I got a chuckle outof that because I “got” the joke, but truth is, most people reallydon’t know how fat cells work, how the fat burning process takesplace, or where the fat goes when it’s burned, so this is a reallygood question.
When you “lose” body fat, the fat cell (also called an adipocyte)does not go anywhere or “move into the muscle cell to be burned”,as it was suggested to you (although that’s not too far off).
The fat cell itself, (unfortunately) stays right where it was -under the skin in your thighs, stomach, hips, arms, etc., and ontop of the muscles – which is why you can’t see muscle “definition”when your body fat is high.
Fat is stored inside the fat cell in the form of triaglycerol. The fatis not burned right there in the fat cell, it must be liberated fromthe fat cell through somewhat complex hormonal/biochemical pathways.
When stimulated to do so, the fat cell simply releases its contents(triaglycerol) into the bloodstream as free fatty acids (FFA’s), andthey are transported through the blood to the tissues where the energyis needed.
A typical young male stores about 60,000 to 100,000 calories ofenergy in body fat cells. What triggers the release of all these storedfatty acids from the fat cell? Ahhh, that’s what we all want to know, right?
Well, it’s simple: When your body needs energy because you’re consumingfewer calories than you are burning (an energy deficit), then your bodyreleases hormones and enzymes that signal your fat cells to release yourfat reserves instead of keeping them in storage.
For stored fat to be liberated from the fat cell, hydrolysis (lipolysisor fat breakdown), splits the molecule of triaglycerol into glycerol andthree fatty acids. An important enzyme called hormone sensitive lipase(HSL) is the catalyst for this reaction.
The stored fat (energy) gets released into the bloodstream as FFA’s andthey are shuttled off to the muscles where the energy is needed. As bloodflow increases to the active muscles, more FFA’s are delivered to themuscles that need them.
An important enzyme called lipoprotein lipase (LPL), then helps theFFA’s get inside the mitochondria of the muscle cell, where the FFA’scan be burned for energy. If you’ve ever taken a biology class, thenyou’ve probably heard of the mitochondria. This is the “cellularpowerhouse” where energy production takes place and this is where theFFA’s go to be burned for energy.
When the FFA’s are released from the fat cell, the fat cell shrinksand that’s why you look leaner – because the fat cell is now smaller.A small or “empty” fat cell is what you’re after if you want thelean, defined look.
It was once believed that the number of fat cells could not increaseafter maturity, only the size of the fat cells could increase (ordecrease). We now know that fat cells can indeed increase both in size(hypertrophy) and in number (hyperplasia) and that they are more likelyto increase in number at certain times and under certain circumstances,such as 1) during late childhood and early puberty, 2) During pregnancy,and 3) During adulthood when extreme amounts of weight are gained
Some people are genetically predisposed to have more fat cells thanothers and women have more fat cells than men. An infant usually hasabout 5 – 6 billion fat cells. This number increases during earlychildhood and puberty, and a healthy adult with normal body compositionhas about 25 to 30 billion fat cells. A typical overweight adult hasaround 75 billion fat cells. But in the case of severe obesity, thisnumber can be as high as 250 to 300 billion!
The average size (weight) of an adult fat cell is about 0.6 micrograms,but they can vary in size from 0.2 micograms to 0.9 micrograms. Anoverweight person’s fat cells can be up to three times larger than aperson with ideal body composition.
Remember, body fat is basically just a reserve source of energy andfat cells are the like the storage tanks. Unlike a gas tank in yourcar which is fixed in size, however, fat cells can expand or shrinkin size depending on how “filled” they are.
Picture a balloon that is not inflated: It’s tiny when not filledwith air – maybe the size of your thumb. When you blow it up withair, it can expand 10 or 12 times it’s normal size, because itsimply fills up.
That’s what happens to fat cells: They start as nearly empty fatstorage “tanks” (when you are lean), and when energy intake exceedsyour needs, your fat cells “fill up” and “stretch out” like balloonsfilled with jelly (not a pretty picture, is it?)
So when you get leaner, you don’t actually “lose” fat cells, you”shrink” or “empty out” fat cells.
Take Home Lessons:
1. Calories count! The signal that triggers your body to releaseadipose from fat cells is an energy deficit… you have to burn morethan you eat.
2. Cut calories conservatively. Starving yourself may cause quickweightloss at first, but never works long term because it actuallydecreases the activity of fat burning enzymes that release fat fromthe cells. to avoid this “starvation mode” use exercise to BURNTHE FAT, not very low calorie crash diets.
3. Get control of your weight now. If you are gaining weight, andespecially if your weight is climbing upwards out of control, makea decision to STOP RIGHT NOW. Your fat cells might be multiplying,making it more difficult to get lean in the future. NOW is the time!
4. If you’ve already lost weight, you must be forever diligent.Your fat cells are not gone, they have merely “shrunk” or”emptied out.” Fitness is not a 12 week program, its a lifestyle.To stay lean you have to eat clean and stay active
5. Genetics are only a minor factor. You may not have control overhow many fat cells you were born with, but you do control the majorfactors that determine how much fat you store: lifestyle, exercise,nutrition, mental attitude.
Genetics are not an excuse. The past is not an excuse. Your presentcondition is not an excuse. You can either make excuses or get results,but you can’t do both.
So keep educating yourself about the science, read these newsletters,take action every day and go out there and make it happen!
If you need more help, Burn The Fat is the eating plan that turned itall around for thousands of others… why not you? visit:
www.BurnTheFat.com
Train hard, and expect success,
Tom Venuto, CSCS, NSCA-CPT
www.BurnTheFat.com
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:: READER FEEDBACK & SUCCESS STORIES::
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Tom,
I just wanted you to know that I purchased your plan in Marchof last year, I wrote to you about 4 weeks into the programwith having lost 11 lbs. Well as of today I have lost 40 lbs,I went from a size 18 to a size 10.
My daughter got married this past weekend and I was amazedthat I reached my goal of wearing a size 10 to her wedding.
I am a nurse, my patient all ask me what my secret is and Itell them, to date I have 25 people who have downloaded yourburn the fat program.
The doctor I work for now when anyone asks about loosing weighthe gives them the website. He tells my patients that you shouldpay me for as much as I talk about the plan. I have even had afew patients ask me where that other nurse is, they don’t evenrecognize me.
Thank you
sincerely,
Linda Hyatt
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Tom,
I read your book cover to cover and put it intopractice. I’ve lost more fat and added moremuscle. I credit your book with keeping me fromfalling in the trap of gaining back lost weight -with the knowlege to stay on track.
I also embraced your goal setting advice, and as aresult successfully completed two duathlons and atriathlon this year (I learned how to swim lastyear).
Although I don’t intend to be a competitive bodybuilder, I work on many of the same techniques.
Why am I writing this note to you now? For one thing,I sure have liked being noticed by friends and familyfor my physique.
But most of all, I was changing my shirt over the weekend,when my 11-year old daughter said, “Daddy, you have an 8-pack!”I grinned from ear to ear. I mean honestly, how many dadsget to hear that??
Thank you!!
Tony S
P.S. My cholesterol numbers are so good now, I get adiscount on my life insurance policy.
To see more reader feedback and all the latest BURN THE FATsuccess stories visit this web page:
www.BurnTheFat.com/testimonials
Become the next success story…Get on the BURN THE FAT program today!
www.BurnTheFat.com
Hi Tom,great newsletter on how fat cells work. I just wanted to say what a great little quote, or motto…”You can either make excuses or get results,but you can’t do both.”Which can be applied to many aspects of life, not just fitness. Brilliant stuff.Matt
That was a fascinating article on how the fat cell works. Thank you so much. And thanks to the person who asked the question.Cheers,Brenda
Tom,Very interesting piece on fat cells. I had heard that people who gain weight add fat cells as well as “fatten” the fat cells, and that fat cells can never be lost. I had also heard that, as a result, really fat people can never really look cut and achieve single digit boodyfat no matter how hard they try because even though they shrink their fat cells as much as possible there will still be too many of them. Is there any truth to that?ThanksPhil
Phil wrote: had also heard that, as a result, really fat people can never really look cut and achieve single digit boodyfat no matter how hard they try because even though they shrink their fat cells as much as possible there will still be too many of them. Is there any truth to that?I have seen so many case studies of people who have shed 100, 150 even 200 lbs or more in my files that there is no question almost anyone can go from obese to very lean.it may be more of a challenge for some than others, but it can be done. hgih number of fat cells may explain at least in part, one of the reasons it is more challenging for some than others, but as you can ascertain from this article, fat cells can shrink – all of them.With extreme weight loss, there is more likely to be issues with loose skin than remaining body fat, but even that seems to clear up in time with sensible weight loss practices and slow steady weight loss.see:”Help, Ive turned into a Bloody Shar-Pei”(everything you need to know about loose skin and weight loss)http://www.burnthefatinnercircle.com/public/149.cfm
I have never thought about lyposuction as an option but after reading your article it made me at least question. I don’t believe this as a way of losing weight but is this an effective way to lose some of the fat cells? I have heard that they are not effective and that fat cells just move about your body so they can come back but depleating your quantity on them would be a good thing right?
Actually, after reading this article, you should be convinced NOT to get liposuction and heres why:Liposuction will remove the fat cells, yes. HOWEVER, remember that the remaining fat cells can multiply… thats right, they can come back!Heck, why not just get on a good nutrition plan and exercise program as a lifesytyle which will burn the fat off in the natural manner than nature intended, so you can skip the expensive and potentially dangerous surgery?Either way, if you fall off the lean-body lifestyle, you can STILL get fat again.LADIES AND GENTLEMEN, if there were an easy way, then everybody would be lean!think it over…train hard and expect success,tom
NICE ARCTICLE TOM and VERY MUCH APPRECIATED !!!!
First, I have to say that your theories appear to be sound. As a physical biochemist and someone interested in improving the health and nutrition of myself and my family, I read and THINK a lot about the science behind your ideas. I appreciate your being forthright, logical and providing evidence for your guidelines. This brings me to my question. As my wife and I are interested in improving our lifestyle, my wife bought food and weight scales to measure our “success”. Our weight scale has a feature that allegedly (can you sense my skepticism?) measures hydration and body fat percent. If you know, I’d like to understand how something you stand on can “accurately” measure body fat percent? How does this compare to the simpler caliper test?ThanksJared
jared,body fat “scales” are based on bio electric impedance analysis. This technology measures body composition by passing a low amperage current through your body to measure resistance. It is based on the fact that fat has a low water content and is there fore not very conductive, while lean muscle has a high water content and is therefore more conductiveThe drawback to the scales is that they are foot to foot impedance analysis so they dont measure whole body electicalal conductivity.the traditional BIA test is done in a lab when you lie down and an electrode is attached to your wrist and another to your foot sothe current is passed through your entire body. There is substantial evidence in the scientific literature supporting whole body BIA testing for body composition using this methodThe evidence for the body fat scales is more limited. The feedback ive gotten from users is that the BIA scales for home testing are notoriosly inaccurate. If you follow the manufacturer instructions very carefully and use 100% consistency in technique and conditions from one measurement to the next you may get a good estimate, but more importantly the question is whether this is consistent and reliable way to measure your progress, not so much as whether it is accurateSkinfold testing is tried and tested, the only drawback – a substantial one – is operator error. The margin of error on skinfold testing can be huge with an inexperienced tester. If you get a highly experienced skinfold tester that is my #1 choice, or you can learn how to self test at home with a device like an accu measure caliper, but again operator error (yourself) is a factor and there is a learning curveI hope the body fat scale companies (tanita is the big one) improve their technlolgy as I do believe they are trying every year to better their products, as an accurate, reliable and consistent home body fat scale would certainly be a huge convenenience to every one interested in improving body composition not just losing weightsincerelytom venuto
Hi Tom, I wanted to know if drinking coffee helps in fat loss? I drink it throught out the day at work is that bad or good? I like having a cup before a work for more energy but should I limit my coffee drinking through out the day? Also can doing old school by hand push up’s tone up your chest muscles? If so how many would someone have to do?Thanks,Doug Crowell
Excellent essay full of valuable information. This is exactly the kind of thing that provides the rest of us with the motivation to keep going – knowledge really IS power.I am very impressed by your “no short cuts” approach to fat loss and fitness. After many years of yo-yo diets, I am now eating five to six meals a day, lifting weights (OK, small weights, but they are still weights, and I’m a small guy) and seeing real success.Thanks, Tom Venuto!