Fat Loss

Are you struggling to lose those extra pounds and wondering if you are losing fat or just water weight? Losing weight can be frustrating, especially when you do not see the desired results. Many people mistake water weight loss for fat loss, which leads to disappointment and demotivation. This article will explore practical tips to help you lose fat and achieve weight loss goals.

How Much Water Weight Do You Lose Before Losing Fat?

Before we dive into the topic of fat loss, it is essential to understand the concept of water weight. Water weight refers to the amount of water retained in your body due to various factors such as salt intake, hormonal changes, and dehydration. The water weight can vary from person to person and range from a few pounds to 10-20 pounds.

You may experience rapid weight loss in the first few days when you start a new diet or exercise regimen, but this weight loss is primarily due to the loss of water weight, and not fat. You can lose 5-10 pounds of water in the first week of your weight loss journey. However, this weight loss is not sustainable and can be regained quickly.

When Does the Body Start Burning Fat?

The body starts burning fat when it is in a calorie-deficit state, which means when you are consuming fewer calories than your body needs to maintain weight. When your body does not get enough calories from food, it uses stored fat as fuel, and this is when you will actually start losing fat and see a reduction in your body weight.

Can You Feel Fat Burning?

Many people wonder if they can feel fat burning, but the answer is no. You cannot feel fat burning because it is an internal process that happens at the cellular level. However, you may feel a slight increase in body temperature or heart rate when you exercise or engage in physical activity, and this is because your body is working harder to burn calories and fat.

When is Your Body in Fat-burning Mode?

As mentioned previously, your body is in fat-burning mode in general when it is in a calorie-deficit state. It can take up to 24-48 hours for your body to enter fat-burning mode, which is due to the fact that your body will first use the glycogen stored in your muscles and liver as fuel before tapping into the fat stores. Once the glycogen stores are depleted, your body uses stored fat as fuel.

What is our daily recommended calorie deficit for a healthy fat loss journey ? To maximize your fat-burning potential, you should aim to create a calorie deficit of 500-1000 calories daily. You can achieve this by reducing calorie intake and increasing physical activity levels. However, eating too few calories can slow your metabolism, making it harder to lose fat, so it’s essential to ensure you’re deceasing your calorie intake by only a little compared to your maintenance calorie needs.

How to Lose Fat Instead of Water Weight?

Now that you know the distinction between water weight and fat loss, let’s explore how you can lose fat without shedding water weight. Here are some tips that can help you achieve effective fat loss:

1. Create a calorie deficit:

As mentioned earlier, creating a calorie deficit is crucial for fat loss. You can reduce your calorie intake and increase your physical activity levels.

2. Eat a balanced diet:

A balanced diet that includes whole foods, lean protein, healthy fats, and complex carbohydrates can help you achieve sustainable fat loss.

3. Exercise regularly:

Regular exercise can help you burn calories and fat. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity weekly exercise.

4. Strength training: 

Strength training can help you build muscle mass, which can boost your metabolism and help you burn more calories, even at rest! Therefore aim to include strength training exercises at least twice a week.

5. Stay hydrated:

Drinking plenty of water can help reduce water retention and flush out toxins from your body, therefore drinking at least 8-10 glasses of water per day is recommended.

6. Get enough sleep: 

Sleep is essential for weight loss, as it can help regulate hormones that control appetite and metabolism. Aim to get at least 7-8 hours of sleep per night.

How Long Do Fat Burners Stay in Your System?

Fat burners are supplements designed to help you burn fat, mainly by increasing your metabolism or suppressing your appetite. The duration for which fat burners stay in your system depends on the type of supplement you take and its ingredients. However, most fat burners remain in your system for 3-6 hours.

It is essential to note that fat burners should be used as a supplement to a healthy diet and regular exercise. They are not magic pills that can help you lose weight without making lifestyle changes. It is also crucial to consult your doctor before starting any new supplement, especially if you have any underlying medical conditions.


Losing fat can be frustrating, but knowing the difference between water weight and fat loss can keep you motivated and on track. To achieve effective fat loss, you need to create a calorie deficit, and this can be done by following a balanced diet and exercising regularly. Additionally, staying hydrated and getting enough sleep are essential for weight loss. Consider using fat burners as a supplement to aid in your weight loss journey, but only after taking medical advice. Sustainable fat loss takes time and consistency, so be patient and persistent. Good luck!