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How Visible Fat Reduction Happens In Our Body

The amount of energy present in any food or drink is measured in Calories.

Whenever we eat something, we intake calories which our body uses for routine functioning. In other words, calories is the fuel that our body burns while any performing any task.

An average man needs around 2,500kcal a day to maintain a healthy body weight. But when we eat and drink more calories than what our body burns everyday, the excess calories starts to store in our body as Body Fat, and if this continues, then we may start putting up on weight with more fat percentage.

Percentage of fat present in our body can measured with BMI.


BMI or Body Mass Index is a measure of body fat on the basis of Height & Weight of an individual. It is calculated as Person's Weight In Kilograms divided by the Square Of His Height In Meters

For Adults, WHO defines Overweight & Obesity as follows:
  • BMI Greater Than or Equal to 25 is considered as Overweight
  • BMI Greater Than or Equal to 30 is considered as Obesity


As mentioned before that, When we consume more calories than what our body burns everyday, the excess calories starts to store in our body as Body Fat.

So for weight loss to happen, you need to consume fewer calories than what you burn everyday, which is also known as Calorie Deficit.

Though the exact count may vary from person to person but a daily 500 Calorie deficit is a good count to start to see noticeable fat loss.

When we maintain a regular calorie deficit, the deposited fats are released from fat cells and are transported to Mitochondria. Here the fats are broken down through a series of processes to produce energy.

If we continue to be on calorie deficit, all stored fat in the body continues to be used as energy, resulting in reduction in Body Fat.


A sufficient calorie deficit causes fats to be released from fat cells and used as energy.

Exercises increases this process by flowing more blood to muscles and fat cells, resulting fats to be used for energy in muscle cells at a more rapid rate.

American College Of Sports medicine recommends a minimum of 150-250 minutes of Moderate-intensity exercise per week to promote noticeable weight loss.

Resistance training exercises like lifting light weights, bodyweight exercises or aerobic exercises like running, biking etc. can be useful for reducing body fat.

For best results, always consult a professional dietitian or a fitness trainer before adopting any diet regime or fitness routine for fat loss.


When our body continues to follow calorie deficit routine along with exercises, the Fat Cells drastically shrink in size, resulting in visible change in body shape & composition.


People generally develop fat fast on belly area, chest, hips, thighs & butt, hence they want to lose weight particularly from any one of their desired area.

But, Spot reduction or losing weight from a particular area has not shown to be very effective. Genetic and lifestyle factors play a significant role in body fat distribution.


Fat loss or Weight loss is a complex process which is influenced by number of factors like diet, lifestyle etc.

Practicing Calorie deficit and proper exercise regime can be helpful to shrink body fat, leading to a better body composition & health.

Always consult a professional dietitian or a fitness trainer before adopting any diet regime or fitness routine for fat loss.

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