QUESTION:
Dear Tom,
I was obese as a child and have been so through adulthood
(I'm now 27.) I have weighed as much as 300 pounds and am
currently 285. There have been numerous times I have binged
to the point of nearly being sick. Add up all these factors,
and from what I've read about increases in the number of fat
cells that can occur during adulthood due to bingeing, I'm
likely to have many times more fat cells than the average
person. In fact, according to one web site I read, I may never
be fully able to reach my ultimate goal of ripped abs even if
I reduce the volume of the fat cells to their minimum.
Is it safe to say that once I reach my minimum through fat
loss that I would still need to undergo liposuction and/or
abdominoplasty to get ripped abs? Even if that were true, I
wouldn't necessarily decide to do that and may instead scale
back my ultimate goals given the risks associated with cosmetic
surgery. I would, however, like to plan ahead for when the time
comes so that not only can I make an educated decision but can
also plan ahead financially if that decision includes surgery
or some other approach.
Cory (last name & address withheld by request)
ANSWER:
Why don't we review the facts about fat cells first and then
we'll translate that to what it means to your potential for
getting lean and even getting "ripped" abs.
We are all born with a genetically pre-determined number of
fat cells. Some people are predisposed to have more fat cells
than others and women have more than men. An infant usually
has about 5 - 6 billion fat cells. This number increases
during early childhood and puberty, and a healthy adult with
normal body composition has about 25 to 30 billion fat cells.
It was once believed that the number of fat cells could not
increase after adulthood, only the size of the fat cells could
increase. We now know that fat cells can indeed increase both
in size (hypertrophy) and in number (hyperplasia) and that
they are more likely to increase in number at certain times
and under certain circumstances.
Existing fat cells increase in SIZE when energy intake exceeds
energy expenditure and the excess is stored in the fat cell.
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. An overweight person's fat cells can be up to
three times larger than a person with ideal body composition.
Fat cells tend to increase in NUMBER most readily when
excessive weight is gained due to overeating and or inactivity
during the following periods:
1. During late childhood and early puberty
2. During pregnancy
3. During adulthood when extreme amounts of weight are gained
Normally during adulthood, the number of fat cells stay
about the same, except in the case of obesity. When the existing
fat cells are filled to capacity, new fat cells can continue to
be formed in order to provide additional storage - even in
adults.
A typical overweight adult has around 75 billion fat
cells. But in the case of severe obesity, this number can
be as high as 250 to 300 billion!
Because of these facts, many people believe, "Well, I have
more fat cells than other people, so what's the use, I'll
never reach my goals". Some people argue that obesity is
genetic and/or that once you're obese and your fat cells
have multiplied, it's an uphill battle you can't ever win.
It's easy to search for "legs" to put under a "table" of
self-limiting beliefs in order to hold those beliefs up.
It's easy to justify current circumstances and low future
expectations by seeking out seemingly logical and scientific
facts and explanations.
Here's the reality (well, at least it's my two cents):
People who say it can't be done (like on the website you
mentioned) are just loser pessimists or they are simply
selling pharmaceuticals or surgical procedures.
Once you've developed new fat cells, it's true that the
only way to get rid of them is with liposuction. However,
liposuction not only has risks, it also won't help you if
you don't change your lifestyle because your fat cell number
can increase AGAIN! Yes, you can "suck it away" as many
times as you want, but the fat can come back!
As much as some people desperately want to believe in a magic
pill or surgical procedure, getting a lean body always boils
back down to nutrition and exercise. You can't change the
number of fat cells you have (without surgery), but you CAN
shrink every one of them by changing your lifestyle.
The number of fat cells you possess - either through genetic
predisposition or through fat cell hyperplasia during childhood
or adult obesity - will certainly influence how difficult it
will be for you to lose body fat. It's one of the reasons why
some people have a more difficult time losing weight than others
and why some people seem to gain weight more easily than others
if they're not very careful and diligent with their nutrition
and exercise programs.
However, it does NOT mean that it's impossible to get lean or
that surgery (liposuction or abdominoplasty) will eventually
be mandatory. Until you've made permanent changes to your
lifestyle, it doesn't make sense to even consider surgical
intervention. Surgery should always be a last resort.
Don't "scale back" your ultimate goals! If anything
make them bigger! Just be sure to set realistic time frames
for achieving them.
Set your long term and short term goals as if you knew you
couldn't fail and get started. Re-assess your inclination
towards surgery later, not now while you're at 285 and just
starting. Cross that bridge if you come to it.
If you have a difficult time doing that and you still harbor
doubts about your ultimate potential to get lean because of
genetics or fat cells, here's a question you might want to
ask yourself:
Has anybody else who was obese as a child and throughout
young adulthood - even 100 pounds or more overweight - lost it
ALL and kept it off?
After doing some research (that can easily be done online (you
could even start here:
http://www.burnthefat.com/?doc=testimonials),
and after giving it some deep thought, the answer you must come to,
if you're being honest with yourself, is "YES! Others have done
it, so I can do it too!"
Look for inspiration from people who have done it. Look
away from the pessimists and from those who have ulterior
motives. Avoid books, articles, websites and people who
even remotely suggest that "It can't be done" and instead
hold on to your dreams, chart your course, and expect the
best case scenario. Then back up that expectation with lots
and lots of action. And be sure that a LOT of that action
revolves around exercise and building muscle. Dieting alone
just doesnt do it (and might even make things worse).
Finally, remember that decreasing your body fat and reaching
your goals will not be acheived with a "die t", a "12 week
program" a "6 week transformation" or by "trying" another
program, you will only achieve your goals with a permanent
lifestyle change.
Begin to make those changes and expect the best. I don't care
if you have 20 billion fat cells or 200 billion, you can
only become what you expect to become.