7 Facts That Will Sharpen Your Fat-Loss Understanding

Gaining fat is like a bucket being filled with water, while losing fat is like water escaping through a hole.

The Science of Fat Loss

Fat loss isn’t just about the principle of eating less and moving more—it’s about understanding your body’s unique biology. Through my journey and work with clients, I’ve learned that fat loss is a science, and when you understand it, you unlock the door to lasting change. Here’s a breakdown of what really works:

1. Your Body at the Cellular Level:

Your body is a collection of billions of cells, and what happens on the micro (cellular) level shows up on the macro level. Body fat is stored in cells called adipocytes, and collections of these cells form adipose tissue—what you see as body fat. Understanding this cellular process is crucial because fat loss isn’t just about what you see in the mirror; it’s about what’s happening deep within your body.

2. The Formation of Body Fat:

Body fat, also known as triglyceride, is formed when one glycerol molecule (derived from glucose, protein, or dietary fat) links with three fatty acid molecules (also derived from glucose, protein, and more directly from dietary fat). This means that the overall quantity of food matters because body fat can accumulate from an excess of any macronutrient. Whether you’re consuming too many carbs, proteins, or fats, your body has the ability to store that excess as fat. Read TCA cycle for more information.

3. Fat Storage vs. Fat Burning:

Your body stores fat only in a fed state, while it burns fat during a fasted state. The process of fat build-up is called lipogenesis, and the breakdown of fat is known as lipolysis. If the fat being stored during lipogenesis exceeds the fat being burned during lipolysis, you will gain fat. Conversely, if lipolysis exceeds lipogenesis, you will lose fat.

4. The Role of Excess in Fat Gain:

What triggers lipogenesis is the presence of excess food. It’s not about any single macronutrient; the key is excess. For example, some people believe that low-carb diets are the only way to lose fat. However, you can still gain fat on a low-carb diet if you consume excess protein and fats. Your body has complex mechanisms to convert any excess into fat, regardless of the macronutrient source.

5. What Triggers Fat Loss:

Lipolysis, the process of fat breakdown, is triggered by being in a fasted state and by increasing oxygen uptake through exercise. Scientifically, we know that fat leaves the body primarily through breathing (84% as CO2) and through water (16% via sweat, urine, and tears). This is why combining fasting with exercise can be effective, as both stimulate the processes that help your body burn fat.

6. Understanding Your Body’s Set Point:

It’s theorized that everyone’s body has a 'weight set point,' a number below which the body will fight to regain weight. This means that permanent fat loss isn’t just a matter of calories in and calories out; it’s also about mastering control over your urges and understanding your body’s natural tendencies.

7. The Risks of Overdoing Fasting and Exercise:

While more fasting and exercise may seem like fast tracks to fat loss, they come with risks. If your diet isn’t properly aligned with your body’s activity levels, you may not only fail to lose fat but may also lose muscle mass. It’s essential to strike a balance that supports your fat loss goals without compromising your overall health.

-Niranjan Deshpande

( the guy on a mission to eradicate obesity from 1000 families )