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Many individuals are interested in finding ways to reduce their body fat percentage given the fact that obesity is one of the most pressing issues facing public health on a global scale.
There is still a great deal of misunderstanding about the process of getting rid of excess fat.
This article discusses How weight loss works in the body.
1 How to get rid of excess fat
The excess amount of energy that is eaten, which is often in the form of calories from fats or carbohydrates, is stored in fat cells as triglycerides. Your body stores energy in this manner in preparation for its need in the future. This extra energy, over time, leads to an excess of fat, which may have negative effects on both the form of your body and your health.
A daily deficit of 500 calories is a decent place to start if you want to see a significant fat reduction, however, the exact number varies from person to person (3).
Fats are liberated from fat cells and delivered to the machinery that produces energy in the mitochondria of the cells in your body when a constant calorie deficit is maintained. At this stage, the fatty acids are subjected to a number of processes that ultimately result in the production of energy.
If you continue to consume fewer calories than you burn, the fat reserves in your body will continue to be used for energy, which will lead to a decrease in total body fat.
When you have a constant calorie deficit over time, fat is released from the cells that store it, and it is then turned into energy so that your body can use it. As this process continues, the amount of fat stored in the body decreases, which ultimately results in changes to the body’s composition.
2 Diet and exercise are crucial
Diet and exercise are the two most important factors that contribute to fat reduction.
When there is an inadequate supply of calories in the body, fat cells begin to release their stored fat, which may then be used for fuel.
This process is amplified by exercise, which increases blood flow to muscle cells as well as fat cells, accelerates the release of lipids so they may be utilized for energy in muscle cells at a faster rate, and raises the amount of energy that is expended (4).
The American College of Sports Medicine advises a minimum of 150–250 minutes of moderate-intensity exercise each week, which equates to around 30–50 minutes of activity 5 days per week. This is the minimal amount of exercise needed to encourage weight reduction (5).
This activity should be a mix of strength training and aerobic exercise so as to maximize its potential benefits, which include maintaining or increasing muscle mass and increasing the number of calories burned (4).
Lifting weights, exercising with one’s own body weight, and using resistance bands are all examples of common resistance training activities. On the other hand, common aerobic workouts include jogging, bicycling, and utilizing an elliptical machine.
When combined with an appropriate exercise routine, calorie restriction, a nutrient-dense diet, and a decent exercise routine all increase the likelihood of successful fat reduction as compared to the use of diet or exercise alone (6).
Consider getting the assistance of a licensed dietitian for nutritional recommendations and a professional personal trainer for exercise programming in order to achieve the best possible outcomes.
Diet and exercise are the two most important factors in overall weight reduction success. Combining an adequate amount of physical activity with a wholesome diet that creates an appropriate calorie deficit is the formula for long-term, healthy fat reduction.
3 Where exactly does it end up?
The progression of the process of fat loss is accompanied by a significant reduction in the size of fat cells, which causes discernible alterations in the make-up of the body.
Byproducts of fat loss
There are two key byproducts that are created when body fat is broken down for energy via intricate processes that occur inside your cells. These byproducts are carbon dioxide and water.
The water is eliminated by either urine, perspiration, or exhaled air, while the carbon dioxide is expelled from the body through the process of breathing. The increased rate of breathing and sweating that occurs during exercise leads to a significant increase in the elimination of these waste products (7, 8).
Where do you lose fat first?
People’s primary areas of concern when it comes to weight loss are the abdomen, hips, thighs, and butt.
It has not been shown that spot reduction, which refers to the process of reducing weight in a specific location, is helpful; nonetheless, some individuals have a tendency to lose weight from certain places quicker than others do (9, 10).
In addition, if you have a history of losing weight and then gaining it back, the distribution of fat in your body may be different owing to changes in fat cells that occur over time (13).
4 Why is it so difficult to maintain a healthy weight?
When you consume more calories than your body can burn, the number and size of fat cells in your body will expand (14).
The same cells may get smaller as you lose fat, despite the fact that their total number of copies stays nearly the same. Therefore, a reduction in the size of fat cells rather than a reduction in the number of fat cells is the major cause of changes in body form (14).
This also implies that even after you have lost weight, your fat cells will still be there, and if you do not make any attempts to keep the weight off, they will quickly return to their previous size. According to the findings of certain research, this might be one of the factors that makes it so challenging for so many individuals to keep the weight off (14, 15, 16).
The size of fat cells decreases after weight reduction because the contents of fat cells are consumed for energy, but the total number of fat cells does not change. Carbon dioxide and water are produced as byproducts of fat loss. These byproducts may be eliminated by respiration, urine, and sweating, respectively.
5 Timeline of fat loss
Your trip to reduce fat might take anything from a few weeks to many months or even years, depending on how much weight you want to get rid of.
There are a number of undesirable side effects that have been linked to rapid weight reduction, including menstruation abnormalities, vitamin deficit, headaches, and exhaustion. Muscle loss has also been linked to rapid weight loss (17).
As a consequence of this, many people advocate for a moderate and steady pace of weight reduction owing to the idea that it would be more sustainable and may avoid weight rebound. However, there is just a limited amount of information accessible (18, 19, 20).
Having said that, a more quick method may be necessary if you have a substantial quantity of fat to lose, whilst a gradual approach may be more suitable for those who have less fat to lose than those who have a more rapid approach may be acceptable for those who have more fat to lose.
The more strenuous a weight reduction program is, the faster one might anticipate achieving their weight loss goals.
When it comes to those who are overweight or obese, a weight reduction of 5–10 percent of their beginning body weight within the first six months of a complete lifestyle intervention that includes nutrition, physical activity, and behavioral methods might be attainable (21).
Weight loss may also be affected by a number of other variables, including gender, age, the magnitude of the calorie deficit, and the quality of sleep you get. In addition, some drugs could have an effect on your overall body mass. Therefore, before beginning a program for fat reduction, it is essential to discuss the matter with your primary care physician (22, 23, 24).
After you have reached your ideal body weight, you may change the number of calories you consume to help you stay at that weight. Just keep in mind that maintaining a healthy routine of regular exercise and eating a diet that is both balanced and nutritious is essential in order to avoid regaining lost weight and to improve overall health.
The amount of time it takes for a person to lose fat varies. Some people could be better off with a slow but steady weight loss, while individuals who have a lot of weight to shed might be better off with a more rapid reduction in their caloric intake. Other aspects of one’s lifestyle that might influence weight reduction should also be taken into account.
The bottom line
Diet and exercise are two of the most important aspects to consider while trying to lose fat. Fat loss is a complicated process that is affected by a number of different variables.
Because the contents of fat cells are consumed for energy, fat cells will shrink over time if there is a significant calorie deficit and a healthy exercise plan. This will result in better body composition and overall health.
Before beginning a program to lose weight, it is essential to discuss the matter with a healthcare professional in order to reduce the risk of experiencing any unfavorable consequences.