How Does Fat Leave The Body

How Does Fat Leave The Body

By Mosh
Start Losing Weight
5 min read
Reviewed by:
Dr. Paul Goodridge
Dr. Paul Goodridge

Key Takeaways

It's important to note that fat loss occurs throughout the body and is not targeted to specific areas. When the body needs energy, it will draw from fat stores from various parts of the body, including areas where excess fat may be stored, such as the abdomen or thighs.

It's also worth mentioning that significant weight loss typically involves a combination of fat loss and muscle loss. Maintaining a balanced diet, engaging in regular physical activity, and focusing on sustainable, long-term lifestyle changes are key for achieving and maintaining a healthy body composition. Seek guidance from a healthcare professional for more personalized guidance and support, specific to your situation.

A question you might find yourself asking when on a journey towards weight loss is, ‘How does fat leave the body?’ Of course, when you’re working hard on your diet and exercise routine, you want to better understand how to shred fat: How is fat stored in the body? How can you burn fat fast? When you lose weight where does it go? 

Get science-backed answers to your questions from the AHPRA-registered doctors and nurse practitioners at Mosh. We’re an online health platform working to make healthcare accessible. You can conveniently ask for advice from practitioners online. If they deem it necessary for your situation, they may recommend medical weight loss treatments, dietician-designed diets, or over-the-counter medications.

Read on to find answers to your ‘burning’ questions.

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How do I know if my body is burning fat?

Before getting an answer to the questions ‘How does fat leave the body?’ or ‘Where does fat go when you lose weight?’ it’s essential to understand how fat accumulates and gets stored in the body in the first place. 

After ingesting food, your body breaks down carbohydrates into glucose, which acts as a source of energy. Excess glucose is stored in the liver as glycogen or converted into fatty acids, which are then distributed to other parts of your body and stored as fat in adipose tissue.[1]

When your body undergoes the fat-burning process, fat is converted into energy that can be used for your daily activities. Those stored fatty acids are now broken down, causing fat cells to shrink in size.[2] 

So how does fat leave the body? When you lose weight where does the fat go? When you burn body fat, 84% is exhaled as carbon dioxide, and the remaining 16% is excreted as water.[3] Therefore, fat that leaves the body is literally released into the air. So if you’ve ever wondered, ‘Do you lose fat through your breath?’ the answer is technically, and under the right circumstances, yes!

There is no discernible, visible way to know that your body is currently burning fat. However, you can find indications that your weight loss plan is working if you notice, among other things, that your body measurements have gotten smaller, your clothes are fitting better, your bowel movements are smoother, and your sleep quality has improved.

You also have the option of measuring your body fat percentage at a certain starting point and then tracking your body fat reduction over a period of time. You can use skinfold callipers, smart scales, and other available methods to create a timeline-based body fat percentage tracker.

Does sweating mean burning fat?

Does sweating burn fat? Naturally, when you’re giving it your all on the treadmill or during an intense boxing session, being covered in sweat can make you feel like you’re on the right track. And when you step on a scale after a good sweat session, seeing a reduction in weight can be extremely motivating.

However, weight loss after sweating usually only indicates the temporary loss of water weight rather than the shrinkage of fat cells, which causes actual weight loss. If you are working up a sweat from regular cardiovascular and strength-based workouts, though, you can expect to lose a certain amount of fat, provided you’re supplementing your workout with a balanced, fat burning diet.

So for those asking ‘How does fat leave the body?’ know that while fat doesn’t exit the body through those beads of sweat, it does make its way out of your body eventually if the sweat is the result of a dedicated workout routine.

What foods can increase metabolism and burn fat fast?

If your chief concern is ‘How does fat leave the body?’ ‘What is good fat?’ and ‘How can I lose weight without exercising?’ then a good diet is key to achieving your weight loss goals. High-fat and carbohydrate-rich foods are more difficult to digest and can slow down your metabolism.

What are the best ways to lose weight? Some foods that can speed up your metabolism are lean meats, lentils, green tea, chilli peppers, whole grains, coffee, water, milk, and dark chocolate.[4] These foods contain nutrients such as iron, calcium, riboflavin, and a host of good-for-you vitamins that can speed up your metabolism.

Here at Mosh, we understand how weight loss can play a role in your confidence, as well as put you at lower risk for more serious health issues in the future. That’s why we like to tackle weight loss with a multifaceted, realistic approach. 

If you’ve been thinking about questions like ‘How does fat leave the body?’ or ‘What is the best way to lose weight?’ then we’re here to help. The first step is completing a quick questionnaire so we can get to know you and your health goals. If a treatment plan is suitable for your situation, then a Mosh doctor or nurse practitioner will get back to you in twenty-four hours to schedule a free online consultation.

During this online consultation, your AHPRA-registered health practitioner will discuss your personalised weight management plan, which may include weight loss shakes, weight loss medication, a dietitian program, or a combination of these methods. You can also bring up concerns such as ‘how to calorie count for weight loss’ or ‘how does fat leave the body?’

Unlike self-imposed crash diets that create fleeting, short-term results, or weight loss surgery that will burn a hole in your pocket, our treatment plans at Mosh are proven to achieve long-term results at an accessible price point. Plus, nothing beats access to expert Australian doctors, nurse practitioners and nutritionists to ensure that you get the results you’re looking for.

Ready to start your weight loss journey? Reach those fitness goals by contacting us today.

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Before and After

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FAQs

Commonly asked questions

Weight loss occurs when you consume fewer calories than your body needs, creating a calorie deficit. In this state, your body starts burning stored fat for energy. The metabolic process breaks down fat tissue into its components - primarily carbon dioxide and water. The carbon dioxide is exhaled through your lungs while water leaves your body via urine, sweat, and other bodily fluids. [5] It's important to understand that during fat loss, fat cells shrink rather than disappear completely, which is why maintaining weight loss requires ongoing lifestyle adjustments.

When you lose weight, your body breaks down fat into carbon dioxide (84%) and water (16%). Surprisingly, the majority of converted fat leaves your body via breathing - you literally exhale your fat! The remaining portion exits through water-based bodily fluids like urine, sweat, tears, and other bodily secretions. This fat loss process is triggered when your body uses stored fat for energy during a calorie deficit.

Fat loss timelines vary significantly between individuals based on metabolic rate, starting body weight, genetics, and lifestyle factors. Generally, healthy and sustainable fat loss ranges from half to 1 kilo per week. While rapid weight loss might seem appealing, losing weight too quickly often leads to muscle loss and potential weight regain. The process of breaking down fat tissue and eliminating it from your body is continuous during a calorie deficit, but visible results typically take several weeks of consistent diet and exercise.

Yes, exercise accelerates the fat loss process in multiple ways. [6] First, physical activity burns calories directly, helping create the calorie deficit necessary for your body to use stored fat for energy. Strength training builds muscle mass, which increases your metabolic rate, meaning your body burns more calories even at rest. Additionally, high-intensity exercise can trigger "afterburn" effects where your body continues to burn calories post-workout. For successful weight loss, combine both cardio (to burn calories) and strength training (to preserve muscle mass as the fat cells shrink).

During weight loss, fat cells (adipocytes) don't disappear - they shrink in size. When your body needs energy and enters a calorie deficit, it releases enzymes that break down the triglycerides stored in fat cells into glycerol and fatty acids. These components enter the bloodstream where your body can use them for energy. As this process continues, fat cells become smaller, resulting in reduced fat tissue volume. This is why consistent diet and exercise are crucial for maintaining weight loss, as the number of fat cells remains relatively constant throughout adulthood.

The most effective ways to lose weight naturally combine dietary changes and regular exercise. Create a moderate calorie deficit by consuming fewer calories than your body needs while focusing on nutrient-dense whole foods. Incorporate both cardio and strength training exercises to burn calories and preserve muscle mass. Stay hydrated, as water helps optimise metabolic function and can promote weight loss. Prioritise sleep, as poor sleep disrupts hunger hormones. Manage stress, which can trigger emotional eating and fat storage. Finally, track your progress and make adjustments to your approach as needed throughout your weight loss journey.

Weight regain occurs for several reasons. Physiologically, your body adapts to weight loss by reducing its metabolic rate (calories burned at rest), making it harder to maintain the calorie deficit. Hormonally, levels of hunger hormones increase while fullness hormones decrease, stimulating appetite. Behaviourally, many people view diets as temporary interventions rather than sustainable lifestyle changes. Additionally, when fat cells shrink during weight loss, they can easily expand again if calorie intake increases. To prevent weight regain, gradually transition from "dieting" to a sustainable eating pattern, continue regular exercise, monitor your weight, and build a support system for your ongoing weight loss journey.

No, targeted fat reduction (or "spot reduction") is scientifically proven to be a myth. You cannot control where your body burns fat first. When your body needs energy, it breaks down stored fat from all over your body based on genetic factors and hormones, not based on which muscles you're exercising. While exercises like crunches strengthen abdominal muscles, they don't specifically burn belly fat. For effective fat loss that eventually affects all areas of your body, create a calorie deficit through diet and perform a combination of cardio (to burn overall body fat) and strength training (to tone muscles and increase metabolic rate).

6 References

1. https://news.berkeley.edu/2012/12/06/gene-converts-carbs-to-fat/2. https://onlinelibrary.wiley.com/doi/10.1111/obr.122553. https://www.bmj.com/content/349/bmj.g72574. https://www.aipt.edu.au/articles/10-metabolism-boosting-foods5. https://health.clevelandclinic.org/where-does-body-fat-go-when-you-lose-weight#:~:text=Your%20body%20must%20dispose%20of,(when%20you%20breathe%20out).6. https://www.webmd.com/obesity/what-happens-to-fat-when-you-lose-weight

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Reviewed By: Dr Paul Goodridge General Practitioner (MBBS, BSc(Hons), DCH)

Dr Paul Goodridge grew up in Brisbane and completed his medical school training at Flinders University Adelaide, before completing his GP training in Sydney. He has an interest in chronic disease management, sports medicine, paediatrics, men’s health and travel medicine.

Fellow of the Royal Australian College of General Practitioners and previously awarded a Bachelor of Medicine and Bachelor of Surgery (BMBS) from Flinders University and Bachelor of Science(Hons) from the University of Queensland, Australia.

When he's not working, you’ll find Paul at the beach surfing or hiking up the closest mountain he can find.

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