Fat loss is often misunderstood, with many believing it simply “vanishes” through exercise, is simply excreted in solid form in the bathroom, or materially disappears when converted for energy. However, the principle of conservation of mass plays out here, in that the mass in fat doesn’t disappear—it changes its arrangement:

In and out

Fat is composed of carbon, hydrogen, and oxygen atoms, with an example common form of fat in the body being C₅₅H₁₀₄O₆. That’s a lot of Cs and Hs, and a few Os.

When fat leaves the body, it has been primarily converted into carbon dioxide (CO₂) and water (H₂O).

According to a 2014 study by the University of South Wales, 84% of the mass of fat exits the body as CO₂ exhaled through breathing, while 16% leaves as water through sweat, urine, and other bodily fluids (all of which contain H₂O).

You’ll notice there are a lot more Os going out, proportionally, than we originally had in the C₅₅H₁₀₄O₆. For this reason, the process requires oxygen intake; for every 10 kilograms of fat burned, by simple mathematics the body needs around 29 kilograms of oxygen.

Physical activity plays a crucial role in fat loss. When the body exerts itself, it naturally switches to a higher oxygen metabolism necessary for fat breakdown. This effect is amplified during intermittent fasting, which boosts human growth hormone (HGH), a hormone that aids in fat metabolism.

However, simply hyperventilating won’t work; exercise is essential to activate these processes—otherwise it’s just a case of oxygen in, oxygen out, without involving the body’s chemical energy reserves.

Consequently, one of the best diet-and-exercise combinations for fat loss is intermittent fasting with high-intensity interval training.

And, as for what to eat, this video says raw vegan, but honestly, that’s not scientific consensus. However, a diet rich in unprocessed (or minimally processed) fruits and vegetables definitely is where it’s at, with the plant-heavy Mediterranean diet generally scoring highest—which can be further improved by skipping the mammals to make it pesco-Mediterranean. Current scientific consensus does not give any extra benefits for also omitting moderate consumption of fish and fermented dairy products, so include those if you want, or skip those if you prefer.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

Are You A Calorie-Burning Machine? (Calorie Mythbusting)

Take care!

Will Harlow, the over-50s specialist physio, wants you to be on a good footing:

Daily steps in the right direction

The three daily exercises recommended in the video are:

Exercise 1: Towel Scrunch

The towel scrunch exercise strengthens the flexor muscles in the feet, improving balance and improving contact with the ground. To do this exercise, sit on a chair with a towel placed on the floor beneath your toes while keeping your heels on the ground. Use only your toes to pull the towel toward your heel, scrunching it up as much as possible. This movement strengthens the arch of the foot and can help alleviate symptoms of flat feet. For best results, practice this exercise for 2–3 minutes once or twice daily. Once you’ve got the hand of doing it sitting, do it while standing.

Exercise 2: Big Toe Extension

Big toe extension is an essential exercise for maintaining foot mobility and improving walking kinesthetics by preventing stiffness in the big toe. To do this exercise, keep your foot flat on the floor and try to lift only your big toe while keeping the four other toes firmly pressed down. To be clear, we mean under its own power; not using your hands to help. Many people find this difficult initially, but it’s due to a loss of neural connection rather than muscle strength, so with practice, the ability to isolate the movement improves quite quickly. Perform 10 repetitions in a row, three times per day, for optimal benefits. Once you’ve got the hand of doing it sitting, do it while standing.

Exercise 3: Calf Stretch

The calf stretch is an important exercise for maintaining foot health by preventing tight calves, which can contribute to issues like plantar fasciitis and Morton’s neuroma. To do this stretch, place your hands against a wall for support and extend one leg straight behind you while keeping your other heel firmly on the floor. The front knee should be bent while the back leg remains straight, creating a stretch in the calf. Hold this position for 30 seconds (building up to that, if necessary). Since the effectiveness of stretching comes from frequency rather than duration, this stretch should be performed three to four times per day for the best results.

For more on each of these, plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Steps For Keeping Your Feet A Healthy Foundation ← this one’s about general habits, not exercises

Take care!