People Think that sweating or breathing even only exercise burns fat? Wrong! Discover how your body truly burns fat and Where Does Fat Really Go?
Clear answers to all misconceptions.
Many people think that fat loss occurs when sweating or breathing, or lost water during exercise, but real fat loss is actually a complex biological process, not just simple dehydration. Burning fat is a scientific process. To understand this, first you need to know how the body actually uses fat and where does fat go when you lose weight?
Fat burning explained scientifically
What does fat burning actually mean?
Energy is the most important thing for our body. Without energy, we cannot move, and even breathing or sleeping requires energy. The main sources of this energy are,
Carbohydrates
Fat
Protein (in small amounts)
When we eat food, the body quickly converts carbohydrates into energy. But if the body’s carbohydrate stores decrease or more energy is needed, the body starts breaking down stored fat.This fat breakdown or fat oxidation is fat burning.
What actually happens when fat is broken down?
Body fat is a type of chemical compound (triglycerides). When the body uses it, triglycerides are broken down. This results in the production
1. Carbon dioxide (CO₂)
2. Water (H₂O)
Scientists have shown in research –
When 10 kg of fat is lost from the body, about 8.4 kg of it is exhaled in the form of carbon dioxide.
And the rest is excreted as water through sweat, urine and other liquid waste.This means that the largest part of the fat is actually exhaled.
Does sweating burn fat myth?
Misconception 1: Sweating means fat loss!
Many people think that the more you sweat, the more fat you will lose. In fact, sweating does not mean fat loss.Sweating occurs only when the body temperature increases. Suppose you are sitting in the heat or eating spicy food, you may still sweat. But the body is only losing water, not fat.
Example:
If you take a sauna bath or run in a very hot place, your body will sweat a lot. If you measure your weight, you will see that you have lost several hundred grams. But this weight loss is only water loss, not fat loss. The weight will return to its previous level if you drink water again.
So it is clear – sweating is not evidence of fat loss.
Breathing and fat loss myth
Misconcept 2: More breathing means fat loss!
Another common misconception is that just breathing in or out more will reduce fat. In fact, when fat is burned, its broken down part becomes carbon dioxide and is exhaled. That’s why many people think, “So if you breathe in more, fat will decrease.” But it’s not that simple. Why?
Because the body breaks down fat only when it needs energy. If you just sit and breathe deeply, if the body doesn’t need energy, fat will not be broken down. Then no excess fat will be lost.
The truth: How to lose fat?
To lose fat, the body needs to create a situation where the body is forced to break down its stored fat. This can be done in three ways –
1. Exercise
When we exercise (walking, running, cycling, gym, or dumbbell exercises at home), the body needs extra energy. The body breaks down fat for this extra energy.Cardio exercise (such as running, jumping, cycling) in particular helps a lot in burning fat.
2. Calorie control
If we eat fewer calories than we consume every day (calorie deficit), the body then experiences a deficit. Uses storage fat to fill it.
Example:
You need 2500 calories daily. You eat 2000 calories. The body will break down fat for the remaining 500 calories.If you do this regularly, fat will start to decrease.
3. Adequate rest and sleep
Even if you exercise and diet, if you do not sleep properly, the body increases the stress hormone (cortisol). This causes fat to accumulate, especially around the stomach. So regular good sleep is very important.
To give a simple example
Let’s say you have a wood-burning stove. When you put wood in the stove, it burns and gives off energy. After the wood burns, smoke comes out and some ash is formed.
Now think of fat burning in the same way –
Body fat is wood.
When the body works, fat burns to give off energy.
After the fat is burned, the “smoke-like part” is exhaled (carbon dioxide).And some “water-like part” is excreted as sweat and urine. So it turns out that sweating does not mean fat burning, and breathing is only useful when the body is really breaking down fat.
real way to burn fat not myths
What can you do to actually lose fat?
1. Exercise regularly, at least 5 days a week, 30-45 minutes of walking, running or other exercise.
2. Keep your diet balanced, reduce fried foods, high sugar and
fast food. Eat more protein, vegetables, fruits.
3. Maintain a calorie deficit, eat slightly less than the calories you need.
4. Sleep well for 7-8 hours every day.
5. Drink more water, this helps the body flush out toxins and makes fat burning easier.
Conclusion:
There are many misconceptions about fat loss. Some people think that excessive sweating means fat loss, some people think that fat is released only through breathing. But the real truth is that the body breaks down fat only when it needs energy. When fat is broken down, most of it is released through breathing in the form of carbon dioxide, and the rest is released through sweat and urine as water.
So to reduce fat, regular exercise, healthy eating and good sleep are the most important three. It would be wrong to think that sweating or just breathing is evidence of fat loss.
As the NHS weight loss guidance explains, safe fat loss comes from exercise, calorie balance, and healthy habits — not from sweating or breathing myths
