What happens to the body when we lose weight

When the arrow of the scale goes down, does this mean that you have lost fat mass, or maybe muscle mass? What to do so that the lost weight does not return? Research by doctors and nutritionists provides answers to these and other pressing questions.

The global weight loss market, including products and services, was valued at over €161 billion in 2022. The figure is expected to exceed 250 billion by 2028. What happens to our body when we lose weight, said Rebecca Valdes, a nutritionist and nutrition consultant.

1. Where does fat go when we lose weight
When we eat healthy and exercise, fat is converted into energy through various processes and two by-products are formed: water and carbon dioxide. Water “leaves” with sweat and urine. We breathe out carbon dioxide. This is how we lose 84% of the fat we lose.
2. How fat is converted to water and carbon dioxide
The brain signals fat cells to “release” fatty acid molecules (μόρια λιπαρών οξέων) into the bloodstream. Muscles, lungs and heart collect these fatty acids, break them down and use the stored energy to carry out their activities. The rest is “discarded” with exhaled carbon dioxide or urine.

3. What happens to the body when we lose weight
Over time, the body directly extracts energy (i.e. calories) from food, sending it to the organs that need it, instead of starting to store it (in fat cells). As a result, the body adapts by reducing the number and size of fat cells, which then improves basal metabolismreduces inflammation, fights disease and prolongs life.

4. When we lose weight, we lose fat or muscle mass.
When we don’t meet our nutritional needs, the body goes into “defensive/energy-saving” mode and turns to our glycogen stores first, then muscle, then fat. Therefore, when losing weight, the percentage of “fat-free mass” (άλιπη μάζα) is lost. It could be water, skeletal muscle, or even bone mass. The percentage of fat mass lost compared to fat-free mass depends on various factors.

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A 2018 study found that:

• Participants who lost weight through calorie restriction experienced a decrease in lower limb muscle mass.
• Those who achieved weight loss through exercise maintained their “fat-free mass.”

Another study showed that there are categories of people who are at particular risk of losing fat-free mass during weight loss, including postmenopausal women, the elderly, people with metabolic diseases, and athletes. Therefore, it is useful to consult with professionals, and not make your own decisions (prescribe this or that diet to yourself).

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5. What happens when we lose weight
Studies have shown that losing a small percentage of body weight (5–10%) may improve blood pressure, cholesterol and blood sugar levels. Improved blood counts can help reduce risk or improve outcomes in the management of chronic and metabolic diseases (cardiovascular and diabetes).

Research conducted in 2018 also confirmed that weight loss improves our psychological state. The initial weight loss resulted in participants reporting improved quality of life, including increased self-esteem and improved physical, work, and sexual functioning, as well as reduced social anxiety.

The other side of the coin is that once we’ve lost weight, we need to keep doing certain things to avoid gaining weight, such as “rolling back” when we stop the diet.

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In 29 long-term studies conducted in the USA, it was found that more than 50% of people gained weight within two years of losing it,more than 80% regained their previous weight in five years.

The “key” to success was suggested to forget about restrictions and focus on a balanced and nutritious diet that includes what we like and therefore will be easier to stick to.

It was also found that sustaining long-term weight loss is extremely difficult due to biological, behavioral and environmental factors, with weight fluctuations being hazardous to health.

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