Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiff Hall.
Speaker 1: I'd like to acknowledge the traditional custodians of the land
Speaker 1: on which I'm recording this podcast, the wrendry people of.
Speaker 2: The cooler Nation.
Speaker 1: I pay my respects to elders past and present. Stephanie
Speaker 1: DMed me high Tiff Loving Bounce Forward.
Speaker 2: My question is how do we actually lose fat?
Speaker 1: Because if I know about how I'm losing fat, I
Speaker 1: think I will be really more motivated. Some people say
Speaker 1: fat converts to muscle.
Speaker 2: Is this true?
Speaker 1: Or is it that fat gets replaced with muscle? What
Speaker 1: becomes a fat? Am I sweating or peeing it out?
Speaker 1: I know my trainer says sweat is fat crying. That's funny.
Speaker 1: A sweat is fat crying. One of the most obvious
Speaker 1: questions raised by all this fat fixating is never really addressed.
Speaker 1: When it leaves our bodies, where does the fat actually go?
Speaker 1: And you know, it'd be good to know, because it
Speaker 1: does motive invate you a little bit more, but you
Speaker 1: might be surprised at the answer. A twenty fourteen studies
Speaker 1: showed that when it comes to fat loss, even health professionals.
Speaker 2: Are confused and out of one hundred and.
Speaker 1: Fifty doctors, dietitians and personal trainers asked, only three gave
Speaker 1: the correct answer. Some believe fat turned into muscle as
Speaker 1: you mentioned, or that it left the body via the colon,
Speaker 1: both of which would earn a fail in the exam. Okay,
Speaker 1: so others surveyed believe fat was converted into energy and
Speaker 1: lost as heat, no doubt, based on the energy in
Speaker 1: equals energy out assumption kind of thing. But the trouble
Speaker 1: is this would disobey a fundamental law of chemical reactions
Speaker 1: known as the conservation of matter or mass, which states
Speaker 1: that the same amount of matter comes out of a
Speaker 1: reaction as goes into it.
Speaker 2: It doesn't simply vanish.
Speaker 1: Put simply, fat tissue is full of lipids compounds that
Speaker 1: saw energy. Even if those compounds are broken down and
Speaker 1: generate heat, you're still left with the same number of
Speaker 1: atoms you started with.
Speaker 2: So after all that, where does the fat go?
Speaker 1: The answer is, well, it's actually happening to you right now.
Speaker 1: And the truth is fat is converted into carbon dioxide
Speaker 1: and water, and you literally breathe most of it out.
Speaker 2: That's the answer.
Speaker 1: So when you begin to run low on fuel, you
Speaker 1: produce a hormone that, when mixed with oxygen, breaks down
Speaker 1: fat to use it as energy. And when fat is metabolized,
Speaker 1: it needs to go somewhere once converted to CO two
Speaker 1: and water. Over eighty percent of each measurement of fat
Speaker 1: leaves the body as CO two. The rest is released
Speaker 1: as sweat and urine. So there's a little bit of
Speaker 1: truth as to yes, your fat is crying, and that
Speaker 1: is a bit of sweat and a bit of urine,
Speaker 1: But really most of it is just when you're huffing
Speaker 1: and puffing, you're breathing out the fat. So that's really motivating,
Speaker 1: isn't it. When you're on those last reps and it's
Speaker 1: just you think this is going to break me.
Speaker 2: I can't do it. I can't do it.
Speaker 1: I'm losing my breath, my lungs are burning, and you're breathing.
Speaker 2: Just think, oh, I'm breathing out fat.
Speaker 1: That's going to be totally motivating to finish that set,
Speaker 1: isn't it. The only way to consciously increase the amount
Speaker 1: of fat your body converts SO two is by moving
Speaker 1: your muscles. So simply standing up and getting dressed more
Speaker 1: than doubles your metabolic rate. So you can only imagine
Speaker 1: the effect of a good workout. That's just an incredible
Speaker 1: stat Studies show that the disposal of CO two is
Speaker 1: greatly elevated during exercise due to increased breathing and sweating,
Speaker 1: So a high intensity workout will produce more huffing and puffing,
Speaker 1: more energy burn, more converted fat expelled, which is just great.
Speaker 1: So now that you know your fat is actually leaving
Speaker 1: body via the lungs, you can use it as really
Speaker 1: great motivation and you know that next set of burpies.
Speaker 1: You just feel so exhilarated knowing that all that exhaustion
Speaker 1: is just coming down to huffing and puffing and eliminating
Speaker 1: that fat. So fat storage and usage. Fat requires energy
Speaker 1: in your body, and after depleting immediate resources like blood
Speaker 1: glucose and stored glycogen, it turns these into fat stores.
Speaker 1: So enzymes break down trigglocides into glycerol and fatty acids,
Speaker 1: which are then released into the blood stream, and that's
Speaker 1: how fat is sort of stored and used conversion to energy. Well,
Speaker 1: once in the blood stream, cells take up the fatty
Speaker 1: acids and transport them into mitochondria. The cells powerhouses and
Speaker 1: mitochondria is where energy is.
Speaker 2: They're just it's so important.
Speaker 1: And here there's a bit of a process where the
Speaker 1: fatty acids are broken down in this series of reactions
Speaker 1: and this creates ATP, really important, and this is the
Speaker 1: energy currency of the cell. And ATP is what we're
Speaker 1: all wanting. We all want more energy, we want more ATP.
Speaker 1: How do you create more ATP? Energy creates energy, So
Speaker 1: the more you exercise, the more ATP you create, the more.
Speaker 2: Energy you feel. That's pretty much how you get it.
Speaker 1: And looking after that mitochondria of the cell, the powerhouse
Speaker 1: is really important. Through good nutrition, through exercising, through metabolism,
Speaker 1: you want to look after those cells. The breakdown of
Speaker 1: fat eventually leads to the production of carbon dioxide, which
Speaker 1: is a waste product which you just expel through the lungs.
Speaker 1: There's a bit of water in that as well, and
Speaker 1: that's a byproduct of fat metabolism, which you excrete through urine,
Speaker 1: sweat or exhaled vapor like water through breath. So, if
Speaker 1: you're thinking about energy balance, to mobilize and burn stored fat,
Speaker 1: the body must be in a caloric deficit, which is
Speaker 1: something I always talk about, meaning you consume pure clat
Speaker 1: calories than what you burn, and this state encourages a
Speaker 1: body to use those fat stores. Okay, then you've got
Speaker 1: hormones as well, which are really important in burning fat.
Speaker 1: Several hormones regulate fat metabolism, including insulin, cortisol, and things
Speaker 1: like adrenaline. Insulin promotes fat storage when you eat, especially
Speaker 1: with carbohydrate rich meals, by reducing fat breakdown and increasing
Speaker 1: fat storage. In contrast, adrenaline and things like that and
Speaker 1: cortisol increase during stress or exercise, promoting fat breakdown. So
Speaker 1: hormones are really really important, and keeping those hormones balance
Speaker 1: are really really important. So, in essence, fat is not
Speaker 1: physically expelled out of the body. It is metabolized to
Speaker 1: CO two and water, which is then sort of leaves
Speaker 1: a body through mostly your breath and then a little
Speaker 1: bit through sweat and urine and the weight loss as
Speaker 1: fat effectively leaves a body through the lungs, which is
Speaker 1: just amazing and crazy and understand this process. Can you know,
Speaker 1: really emphasize the importance of balanced diet. Regular physical activity.
Speaker 1: Huffing and puffing is all good. There's some exercise where
Speaker 1: it's good to maintain a conversation. You want to be
Speaker 1: in like zone two when you're working out, and then
Speaker 1: other types of hit and things like that, you cannot
Speaker 1: maintain a conversation, and that's usually a sign that yes,
Speaker 1: there are going to burn more fat. This workout is
Speaker 1: going to burn more fat because you're more huffy and puffy.
Speaker 1: So if you go for a walk, make sure you're
Speaker 1: either singing really loud to your best playlist ever, you're
Speaker 1: talking to a friend, or you're calling a friend and
Speaker 1: you're trying to get that huffy, puffy out of breathness
Speaker 1: by talking and moving at the same time, because you're
Speaker 1: just going to burn more fat. Test your friends ask
Speaker 1: them do you know where fat goes?
Speaker 2: And they'll say, oh, it turns.
Speaker 1: Into muscle or it's you know, we sweat it out
Speaker 1: and you'll say aunt, wrong, it leaves with the lungs
Speaker 1: and they will be shocked.
Speaker 2: They will be shocked, and you will be yeah, really smart.
Speaker 1: I just love I just love that all the huffing
Speaker 1: and puffing actually comes to a head in losing fat
Speaker 1: and it's the biggest motivator for me. And now you
Speaker 1: can be motivated to by knowing just simply the act
Speaker 1: of breathing is burning fat.
Speaker 2: It's great.
Speaker 1: Thanks so much for listening to Bounce Forward. I love
Speaker 1: having your company, So please DM me on Instagram at
Speaker 1: tif haul Underscore XO.
Speaker 2: Don't let me know what topics you'd love me to cover.
Speaker 1: Don't forget to rate and review me on your podcast
Speaker 1: app Speak soon, Happy days,