Understand Fat Loss

How does fat loss work?

I mean, what actually happens?

Fat loss is roughly a two step process. First, the fat is released from the fat cells. Triglycerides are broken down into 1 glycerol and 3 fatty acids, which are then released into the bloodstream. This step is called peripheral lipolysis.

Peripheral lipolysis is triggered by one hormone, and one hormone only: adrenaline.

- Low glycemic level (or blood sugar) in the bloodstream is one cause for adrenaline to be released.
- The second is effort (adrenaline’s first role is to increase the heartrate, which brings more oxygen to your muscle cells when they are working).
- The third is stress, or panic. This is the best-known cause for adrenaline release: the fight or flight situation. This aspect of stress actually makes it a cause for fat loss, but it also causes the secretion of cortisol. Too much cortisol has been associated with increased abdominal fat, but cortisol’s main function is to regulate your body’s biorythm (releasing glycogen in the morning, slowing it down during digestion and sleep…).

Adrenaline is more than just a survival mechanism in case of danger. Adrenaline sends a hormonal message to hormone sensitive lipase in the fat cells, triggering fat catabolism as described above.

But this is only the first step. Then the fatty acids are used by the cells (broken down into ATP – Krebs cycle, in the cell mitochondria), and the glycerol is broken down in the liver. But this only happens if your body actually needs the extra energy that blood sugar is not providing.

Any attempt to release fat from the fat cells when it isn’t needed (that need being caused by low sugar, effort) only leads to the fat being stored again.

Many fat loss products only achieve peripheral lipolysis, but do not cause a need for that fat to actually be burned (ab belts, creams, or whatever causes vibration). Other products claim to achieve the second step by increasing body heat or metabolism, but they aren’t safe and only cause limited extra calorie burning (50-100 per day).

I like to repeat often that these products are unnecessary, and that the worst you should invest in are vitamin supplements, and making sure you learn and understand how to use the right foods (this is what this site is about).

Some people recommend specific types of workouts, claiming that they enhance the secretion of hormones that cause fat loss. Again, the only hormone that does that is adrenaline, and the faster the heart rate, the more adrenaline has been released. Just keep in mind that adrenaline only covers peripheral lipolysis.

Both stages of lipolysis require water and oxygen (lack of both is one of the  common causes for  difficulties losing fat despite dieting and workout efforts). Most people are spending all day choking themselves due to shallow breathing, and are dehydrated but do not notice either problems. Fixing those two is a great step towards a leaner, healthier body (but by no means the only ones).

Remember that the one most important rule for fat loss is the calorie deficit. That being said, other rules, like supplying your body with the nutrients it needs to maintain its metabolism (protein, fatty acids, vitamins, water, oxygen…) must be followed as well or that calorie deficit will be impossible to maintain. Cravings will cause you to eat more or lower metabolism wil cause you to spend less calories, and be tired and sluggish.