When you lose weight where does it go? When you lose weight, it never comes off in one area, it comes off all over your body at once. You can’t pick a body part and say I want to lose body fat there as that is not how body fat loss works. Genetics and lifestyle factors play a part significant part in how bodyfat distribution works. Some people tend to lose weight in other bodyfat areas faster than others.
When you lose weight where does it go? Photo credit: iStock-Zinkevych
The only way to achieve weight loss is you must be in a caloric deficit. To achieve weight loss, you need to consume fewer calories than you burn. A 500 daily calorie deficit is a good place to start if you want to lose 1 pound a week.
The two most important elements of fat loss are diet and exercise. Without those 2 things you are going to have a very tough time losing weight.
The American College of Sports Medicine recommends a minimum of 150 to 250 minutes per day to obtain your weight loss goals. That comes out to 30 to 50 minutes per day for about 5 days a week.
When fat loss happens, fat cells shrink they don’t disappear. If you eat more than your body can burn, fat cells increase in size and number. When body fat is broken down the two byproducts of it are carbon dioxide and water.
When you are trying to lose weight, the goal should always be 1 to 2 pounds per week which is considered a healthy weight loss. Rapid weight loss has been associated with a lot of negative side effects such as muscle loss, fatigue, menstrual irregularities, headaches, etc. That is why you want to focus on losing weight the healthy way. And not focus on extreme silly diet and exercise fads.
It is important to remember that even if you lose weight your fat cells don’t disappear. And if you gain weight, they increase in size again. Research studies have shown that this is one of the reasons why maintaining weight loss is difficult for many people.
“Genetics and lifestyle factors play a part significant part in how bodyfat distribution works. Some people tend to lose weight in other bodyfat areas faster than others.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is weight loss doesn’t come off in one specific area it comes off all over your body at once. There are some body parts where you may lose fat faster than others. But there is no such thing as spot reduction and the best way to lose body fat is through diet and exercise.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.
- Christensen P, Bliddal H, Riecke BF, Leeds AR, Astrup A, Christensen R. Comparison of a low-energy diet and a very low-energy diet in sedentary obese individuals: a pragmatic randomized controlled trial. Clin Obes. 2011 Feb;1(1):31-40. doi: 10.1111/j.1758-8111.2011.00006.x. PMID: 25586973.
- MacLean PS, Higgins JA, Giles ED, Sherk VD, Jackman MR. The role for adipose tissue in weight regain after weight loss. Obes Rev. 2015 Feb;16 Suppl 1(Suppl 1):45-54. doi: 10.1111/obr.12255. PMID: 25614203; PMCID: PMC4371661.
- Verhoef SP, Camps SG, Bouwman FG, Mariman EC, Westerterp KR. Physiological response of adipocytes to weight loss and maintenance. PLoS One. 2013;8(3):e58011. doi: 10.1371/journal.pone.0058011. Epub 2013 Mar 7. PMID: 23505452; PMCID: PMC3591449.
- Jensen MD. Role of body fat distribution and the metabolic complications of obesity. J Clin Endocrinol Metab. 2008 Nov;93(11 Suppl 1):S57-63. doi: 10.1210/jc.2008-1585. PMID: 18987271; PMCID: PMC2585758.
- Singh P, Somers VK, Romero-Corral A, Sert-Kuniyoshi FH, Pusalavidyasagar S, Davison DE, Jensen MD. Effects of weight gain and weight loss on regional fat distribution. Am J Clin Nutr. 2012 Aug;96(2):229-33. doi: 10.3945/ajcn.111.033829. Epub 2012 Jul 3. PMID: 22760561; PMCID: PMC3396439.
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427.
- Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.
- Clark JE. Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord. 2015 Apr 17;14:31. doi: 10.1186/s40200-015-0154-1. Erratum in: J Diabetes Metab Disord. 2015;14:73. PMID: 25973403; PMCID: PMC4429709.
- Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK; American College of Sports Medicine. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009 Feb;41(2):459-71. doi: 10.1249/MSS.0b013e3181949333. Erratum in: Med Sci Sports Exerc. 2009 Jul;41(7):1532. PMID: 19127177.
- Champagne CM, Broyles ST, Moran LD, Cash KC, Levy EJ, Lin PH, Batch BC, Lien LF, Funk KL, Dalcin A, Loria C, Myers VH. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011 Dec;111(12):1826-35. doi: 10.1016/j.jada.2011.09.014. PMID: 22117658; PMCID: PMC3225890.
- Westerterp KR. Physical activity, food intake, and body weight regulation: insights from doubly labeled water studies. Nutr Rev. 2010 Mar;68(3):148-54. doi: 10.1111/j.1753-4887.2010.00270.x. PMID: 20384845.
- Howell S, Kones R. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab. 2017 Nov 1;313(5):E608-E612. doi: 10.1152/ajpendo.00156.2017. Epub 2017 Aug 1. PMID: 28765272.