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So where does the fat actually go when you lose weight?

By Brian Foley from Activate Fitness
Following on from last week's article 'Can you really flush the fat away?', this week we take a look at Part 2 and examine where the fat goes as we lose weight.
If we eat too much of any macronutrient, it’s converted into fat and stored in fat cells. Out of fat, carbs, and protein, fat is the easiest for the fat cells to hoard, because it’s already in the correct form.
But that doesn’t mean that carbs and protein can’t find their way into fat cells.
It’s not as easy for the body to do that, but yes: if you eat too much protein, it’s eventually going to be stored as fat.
When the fat cells you already have fill up and can’t hold any more fat, new fat cells can grow.
It’s also hugely important to note at this point; that fat cells, like any other cells in our bodies, don’t turn into other cells. For all of those people who swear that not exercising for a long time will turn your muscle into fat, that’s never going to happen.
Fat cells. Muscle cells. Different things.
When fat cells die, they very quickly get replaced by new ones. That’s because the body likes homeostasis, otherwise known as ‘keeping things the way they are’.
In other words, our fat cells don’t go away - ever, not unless they’re surgically removed via liposuction or another procedure.
So…what happens to fat when we lose weight?
Let’s clarify something right off the bat. We lose fat the same way we gain it; in fractions of ounces at a time, not by pounds. Just like you won’t wake up the morning after a huge meal with 1kg of new fat gain, you won’t drop kgs of fat at a time.
Weight loss can be quick, generally when you have a lot of weight to lose – but for most of us, true fat loss (versus water) is an incremental process.
When we lose fat, we literally breathe it out. The fat in our bodies is converted to water and carbon dioxide, and expelled by the lungs and in our urine.
As the fat leaves our fat cells, these cells get smaller. But they don’t disappear completely, even when you lose weight. They stand by if and when they need to get bigger again.
They’re like balloons, except they fill up with fat instead of air. Deflate, inflate. Deflate, inflate.
Trying to lose weight
I get it, it can be impossible to know where to turn, but anyone putting a time limit on it without understanding your unique circumstances is a chancer.
But as I said before, people who try to sell you false information and claims are not who you should be looking to for nutrition advice.
Losing weight is tough, and it can be very complex. It’s truly often a mix of physical and emotional challenges that are best left to a professional who is able to navigate these things - not a supplement selling ‘coach’, someone on Instagram, or a person who doesn’t have credible nutrition and counselling experience.
If you would like some free advice from qualified professionals, visit www.activate.ie/nutrition.
News
Strong connections made at tourism tradeshow
Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry. Held in the INEC, 450 Irish businesses pitched to over 230 international […]

Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry.
Held in the INEC, 450 Irish businesses pitched to over 230 international buyers from 17 countries at Fáilte Ireland’s flagship trade event.
Running since 1975, Meitheal is organised in partnership with Tourism Ireland to provide Irish tourism businesses with the opportunity to sell directly to top international buyers and tour operators.
The best of what is on offer across Ireland’s Hidden Heartlands, Ireland’s Ancient East, the Wild Atlantic Way and Dublin, were showcased with the aim of being scheduled on the itineraries of the global tour operators.
Key themes and trends emerging this year are sustainable travel options, immersive outdoor experiences and festivals.
Speaking about the importance of developing a future pipeline of tourism business, Paul Kelly, CEO of Fáilte Ireland, said that “creating a strong pipeline of future business is key for the recovery of tourism”.
“Seeing the demand for the Irish tourism product with international buyers at Meitheal is fantastic. Each international buyer represents tens of thousands of possible visitors to Ireland, and their business will be hugely important for tourism and hospitality businesses, communities, and destination Ireland as we continue to work towards recovery,” he said.
News
Outdoor dining area officially opens in town
A new outdoor dining space at Kenmare Place was officially opened today (Wednesday). The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and […]

A new outdoor dining space at Kenmare Place was officially opened today (Wednesday).
The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and Outdoor Dining Infrastructure Scheme, provides an attractive outdoor dining option for locals and visitors to Killarney.
“This is a really wonderful addition to Killarney’s tourism infrastructure and will prove a great asset throughout the year and particularly during the forthcoming tourist season,” said Cllr Kelleher, Cathaoirleach of the Killarney Municipal District, who did the honours.
“One of the effects of the recent pandemic was the need to utilise and maximise outdoor dining options and this infrastructure shows what can be achieved in an imaginative way. It will greatly enhance Killarney’s reputation as a destination for top quality tourism experiences.”
The project has been operational since last October but the official opening was timed to coincide with the Meitheal 2023 tourism industry showcase that was organised by Fáilte Ireland at the INEC this week.
“It is fantastic to see Killarney’s outdoor dining infrastructure being so well received by trade and visitors alike,” Miriam Kennedy, Head of Wild Atlantic Way at Fáilte Ireland, said.
Councillors in the Killarney Municipal District approved planning permission for the infrastructure which was completed by Daniel Canty Construction.