Most health professionals lack a clear understanding of how body fat is lost, often subscribing to misconceptions like fat converting to energy or muscle.
The truth is, fat is actually broken down into carbon dioxide and water, with the majority of the lost fat being exhaled as carbon dioxide. This insight is crucial for understanding the real mechanics behind weight loss and dispelling common myths.
Unveiling Weight Loss Misconceptions
The world is obsessed with weight loss and fad diets, yet few people actually understand where fat goes when we lose weight.
Even among 150 doctors, dietitians, and personal trainers we surveyed, this knowledge gap was surprisingly common. The most widespread myth was that fat is converted into energy. However, this idea contradicts the law of conservation of matter, which all chemical reactions obey.
Some respondents believed fat transforms into muscle, which is impossible, while others assumed it exits through the digestive system. In reality, only three people in our survey got the correct answer. That means 98% of these health professionals couldn’t accurately explain how weight loss works.
So if fat isn’t turned into energy, muscle, or waste, where does it actually go?
The Surprising Science of Fat Loss
The correct answer is that fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it’s lost as urine or sweat.
If you lose 10 pounds of fat, precisely 8.4lb comes out through your lungs, and the remaining 1.6lb turns into water. In other words, nearly all the weight we lose is exhaled.
This surprises just about everyone, but actually, almost everything we eat comes back out via the lungs. Every carbohydrate you digest and nearly all the fats are converted to carbon dioxide and water. The same goes for alcohol.
Protein shares the same fate, except for the small part that turns into urea and other solids, which you excrete as urine.
The only thing in food that makes it to your colon undigested and intact is dietary fiber (think corn). Everything else you swallow is absorbed into your bloodstream and organs and, after that, it’s not going anywhere until you’ve vaporized it.
Understanding Energy and Weight Dynamics
We all learn that “energy in equals energy out” in high school. But energy is a notoriously confusing concept, even among health professionals and scientists who study obesity.
The reason we gain or lose weight is much less mysterious if we keep track of all the kilograms, too, not just those enigmatic kilojoules or calories.
According to the latest government figures, Australians consume 3.5kg of food and beverages every day. Of that, 415 grams is solid macronutrients, 23 grams is fiber and the remaining 3kg is water.
What’s not reported is that we inhale more than 600 grams worth of oxygen, too, and this figure is equally important for your waistline.
The 415 grams of carbohydrates, fats, protein, and alcohol most Australians eat every day will produce exactly 740 grams of carbon dioxide plus 280 grams of water (about one cup) and about 35 grams of urea and other solids excreted as urine.
An average 75kg person’s resting metabolic rate (the rate at which the body uses energy when the person isn’t moving) produces about 590 grams of carbon dioxide per day. No pill or potion you can buy will increase that figure, despite the bold claims you might have heard.
The good news is that you exhale 200 grams of carbon dioxide while you’re fast asleep every night, so you’ve already breathed out a quarter of your daily target before you even step out of bed.
Active Solutions to Weight Loss
So if fat turns into carbon dioxide, could simply breathing more make you lose weight? Unfortunately not. Huffing and puffing more than you need to is called hyperventilation and will only make you dizzy, or possibly faint. The only way you can consciously increase the amount of carbon dioxide your body is producing is by moving your muscles.
But here’s some more good news. Simply standing up and getting dressed more than doubles your metabolic rate. In other words, if you simply tried on all your outfits for 24 hours, you’d exhale more than 1,200 grams of carbon dioxide.
More realistically, going for a walk triples your metabolic rate, and so will cooking, vacuuming, and sweeping.
Metabolizing 100 grams of fat consumes 290 grams of oxygen and produces 280 grams of carbon dioxide plus 110 grams of water. The food you eat can’t change these figures.
Therefore, to lose 100 grams of fat, you have to exhale 280 grams of carbon dioxide on top of what you’ll produce by vaporizing all your food, no matter what it is.
Any diet that supplies less “fuel” than you burn will do the trick, but with so many misconceptions about how weight loss works, few of us know why.
Written by:
- Ruben Meerman, Assistant scientist, UNSW Sydney
- Andrew Brown, Professor and Head, School of Biotechnology and Biomolecular Sciences, UNSW Sydney
Adapted from an article originally published in The Conversation.
News
New nanomedicine wipes out leukemia in animal study
In a promising advance for cancer treatment, Northwestern University scientists have re-engineered the molecular structure of a common chemotherapy drug, making it dramatically more soluble and effective and less toxic. In the new study, [...]
Mystery Solved: Scientists Find Cause for Unexplained, Deadly Diseases
A study reveals that a protein called RPA is essential for maintaining chromosome stability by stimulating telomerase. New findings from the University of Wisconsin-Madison suggest that problems with a key protein that helps preserve chromosome stability [...]
Nanotech Blocks Infection and Speed Up Chronic Wound Recovery
A new nanotech-based formulation using quercetin and omega-3 fatty acids shows promise in halting bacterial biofilms and boosting skin cell repair. Scientists have developed a nanotechnology-based treatment to fight bacterial biofilms in wound infections. The [...]
Researchers propose five key questions for effective adoption of AI in clinical practice
While Artificial Intelligence (AI) can be a powerful tool that physicians can use to help diagnose their patients and has great potential to improve accuracy, efficiency and patient safety, it has its drawbacks. It [...]
Advancements and clinical translation of intelligent nanodrugs for breast cancer treatment
A comprehensive review in "Biofunct. Mater." meticulously details the most recent advancements and clinical translation of intelligent nanodrugs for breast cancer treatment. This paper presents an exhaustive overview of subtype-specific nanostrategies, the clinical benefits [...]
It’s Not “All in Your Head”: Scientists Develop Revolutionary Blood Test for Chronic Fatigue Syndrome
A 96% accurate blood test for ME/CFS could transform diagnosis and pave the way for future long COVID detection. Researchers from the University of East Anglia and Oxford Biodynamics have created a highly accurate [...]
How Far Can the Body Go? Scientists Find the Ultimate Limit of Human Endurance
Even the most elite endurance athletes can’t outrun biology. A new study finds that humans hit a metabolic ceiling at about 2.5 times their resting energy burn. When ultra-runners take on races that last [...]
World’s Rivers “Overdosing” on Human Antibiotics, Study Finds
Researchers estimate that approximately 8,500 tons of antibiotics enter river systems each year after passing through the human body and wastewater treatment processes. Rivers spanning millions of kilometers across the globe are contaminated with [...]
Yale Scientists Solve a Century-Old Brain Wave Mystery
Yale scientists traced gamma brain waves to thalamus-cortex interactions. The discovery could reveal how brain rhythms shape perception and disease. For more than a century, scientists have observed rhythmic waves of synchronized neuronal activity [...]
Can introducing peanuts early prevent allergies? Real-world data confirms it helps
New evidence from a large U.S. primary care network shows that early peanut introduction, endorsed in 2015 and 2017 guidelines, was followed by a marked decline in clinician-diagnosed peanut and overall food allergies among [...]
Nanoparticle blueprints reveal path to smarter medicines
Lipid nanoparticles (LNPs) are the delivery vehicles of modern medicine, carrying cancer drugs, gene therapies and vaccines into cells. Until recently, many scientists assumed that all LNPs followed more or less the same blueprint, [...]
How nanomedicine and AI are teaming up to tackle neurodegenerative diseases
When I first realized the scale of the challenge posed by neurodegenerative diseases, such as Alzheimer's, Parkinson's disease and amyotrophic lateral sclerosis (ALS), I felt simultaneously humbled and motivated. These disorders are not caused [...]
Self-Organizing Light Could Transform Computing and Communications
USC engineers have demonstrated a new kind of optical device that lets light organize its own route using the principles of thermodynamics. Instead of relying on switches or digital control, the light finds its own [...]
Groundbreaking New Way of Measuring Blood Pressure Could Save Thousands of Lives
A new method that improves the accuracy of interpreting blood pressure measurements taken at the ankle could be vital for individuals who are unable to have their blood pressure measured on the arm. A newly developed [...]
Scientist tackles key roadblock for AI in drug discovery
The drug development pipeline is a costly and lengthy process. Identifying high-quality "hit" compounds—those with high potency, selectivity, and favorable metabolic properties—at the earliest stages is important for reducing cost and accelerating the path [...]
Nanoplastics with environmental coatings can sneak past the skin’s defenses
Plastic is ubiquitous in the modern world, and it's notorious for taking a long time to completely break down in the environment - if it ever does. But even without breaking down completely, plastic [...]
