Where Does Body Fat Actually Go When You Lose It?
Ever wondered where fat actually goes when you lose weight?
It’s a question that surprises a lot of people — because the answer isn’t quite what you’d expect.
Your body doesn’t “turn fat into muscle”, nor does it simply vanish into nothingness. Fat has mass, so when it’s used for energy, it has to go somewhere.
And here’s the wild truth: you breathe most of it out.
The Science Behind Fat Loss
When you're in a calorie deficit — meaning you’re using more energy than you consume — your body starts to break down stored fat (triglycerides) to use as fuel. These fat molecules are made up of carbon, hydrogen, and oxygen. When metabolized, they’re converted into carbon dioxide (CO₂) and water (H₂O).
A fascinating study published in the British Medical Journal (Meerman & Brown, 2014) traced the path of fat loss and found:
👉 84% of the fat you lose exits your body via your lungs, exhaled as carbon dioxide
👉 16% leaves through bodily fluids, such as sweat, urine, and tears
That means your breath is doing most of the work when it comes to getting rid of the components of body fat!
What This Means for Your Fat Loss Journey
This insight transforms how we think about fat loss. It’s not just about “burning calories” — it’s about mobilising fat stores, breaking them down, and then eliminating them through natural processes, especially breathing and urination.
1. Movement Matters
Physical activity increases your breathing rate, which means more carbon dioxide is expelled. Whether you're walking, lifting weights, doing yoga, or dancing around your living room — you’re literally breathing fat out of your body.
2. Hydration Helps
The remaining byproducts of fat breakdown are flushed out through your sweat and urine. Staying well-hydrated supports this process and helps your body function efficiently during fat loss.
A New Perspective
Next time you’re out for a walk, doing a workout, or just taking deep, conscious breaths, imagine that fat drifting away from your body — like fog on a cold morning. It’s not magic, it’s metabolism.
Every breath. Every rep. Every drop of sweat.
It’s all part of the journey.
You are literally exhaling the old you. 💨
The More You Know, the More Empowered You Feel
When it comes to fat loss, I believe that understanding how the body works — and why we’re doing what we’re doing — makes the process feel more empowering and sustainable.
When we understand the why, we stop relying solely on willpower. Instead, we feel motivated and confident in the choices we’re making.
That’s why I focus so much of my content on education. At Hench Herbivore Coaching, we dedicate a substantial part of our time to teaching our clients the principles that lead to lasting results.
If you’d like an approach that focuses not just on food and movement, but also on understanding, we’d love to connect with you.
Book a call and let’s chat about YOUR transformation!
If your looking to ensure you’re getting all the nutrients you need to thrive on a plant-based diet be sure to check out our vegan meal plans. We also have a great range of e-books available that are loaded with healthy vegan recipes that you’ll love!
Paul & Gemma
Hench Herbivore
