Have you tried breathing to lose weight? Didn’t mean to cause you to skip a breath but we mean breathing exercises! Relax and take a deep one!
May 14, 2026
Table of Contents
Fat loss and weight loss are different, but they can become confusing because they are often used interchangeably.
Weight loss refers to a decrease in overall body weight, including muscle, water and fat, while fat loss specifically targets the reduction of body fat.
What happens when the body loses weight?
Fat cells shrink in size during weight loss due to energy expenditure, but their number remains the same.
Carbon dioxide and water are byproducts of fat loss, which are expelled through breathing, urination, and sweating.
Fat cells in the body can store excess energy (extra calories) as triglycerides for future use.
Calorie surplus over time can affect your health and body shape.
The amount of calories the body needs depends on several factors, including age, gender, level of physical activity, and body size.
An active individual, such as someone who exercises regularly, would need more calories than someone who is primarily sedentary.
A calorie deficit, where fewer calories are consumed than burned, promotes weight loss.
As a benchmark, a daily deficit of 500 calories is an excellent starting point for noticeable fat loss, although this varies from person to person.
Do we lose muscles when our body loses weight?
“When we lose weight, the body loses fat and muscle mass too [1]. Sufficient protein intake and adequate resistance exercise will be necessary to minimise muscle loss," explains Dr Ivan Puah, who holds a Graduate Diploma in Sports Medicine.
Why is it so hard to maintain weight loss results?
Our body's fat cells serve as a reserve energy store for survival and are regulated by complex systems.
When our weight deviates from its set point, the body adjusts its metabolic responses to maintain a stable weight, much as it regulates temperature and blood pressure.
Weight regain after weight loss can be a physiological response rather than a failure of conscious effort.
Addressing obesity requires a comprehensive approach that extends beyond monitoring caloric intake alone.
It necessitates an interdisciplinary perspective that considers the individual's condition's psychological, physiological and nutritional aspects.
Doctor-led weight management for sustainable weight loss
There is no one-size-fits-all solution or quick fix to lose weight.
The expected rate of weight loss varies from person to person.
For those who are overweight or obese, a comprehensive programme that includes a healthy diet and regular exercise can typically result in a 5 to 10% reduction in body weight within the first 6 months [2].
After hitting your weight loss target, the maintenance phase will be the biggest challenge.
A sustainable weight-loss result requires your commitment to maintaining a healthy lifestyle and healthy eating habits.
To achieve successful, sustainable weight loss, individuals must seek guidance from experienced, qualified professionals who can tailor their recommendations to the individual's unique needs.
At Amaris B. Clinic, Dr Ivan Puah uses a multi-approach weight loss strategy with nutritional advice, fitness recommendations, medication guidance and MOH-approved GLP-1 medication (oral or injection), because each patient is unique and so are their bodies and health goals.
Every patient will be closely supervised for safety, comfort and progress monitoring.
Fat Loss Facts
Fat loss involves only the loss of fat mass.
Unfortunately, many think losing weight can also help lose stubborn fat in areas such as the belly, waist, arms or thighs. In reality, there is no way to decide which areas of the body one wants to target for fat loss.
Age, gender, genetics, lifestyle, and hormonal changes also play a significant role in where fat accumulates, making it more challenging for those who set their sights on losing fat from a specific body area.
Modern Liposuction with MDC-Sculpt®️ Lipo Technique
Those who struggle with disproportionate body shape or stubborn fat deposits in specific areas, even after successfully losing the kilos, may benefit from surgical treatment targeting localised fat deposits.
One clinically proven option is liposuction, which isn't designed for weight loss but is effective and efficient at permanently removing unwanted fat, improving one's body confidence and self-esteem.
If you are looking for a comprehensive and personalised approach to remove excess body fat and shape your body, the MDC-Sculpt®️ Lipo Technique may be worth considering.
This proprietary method was created by Dr Ivan Puah, who also has over 20 years of surgical body sculpting experience.
It considers each individual's body shape, fat anatomy, and skin laxity to achieve the most natural-looking, aesthetically pleasing results.
Reducing the number on the weighing scale (weight loss) and decreasing a few dress sizes (fat loss) require two different solutions.
Contact us today for us to help you achieve your desired body goals.
FAQ
What is the hardest age to lose weight?
Losing weight from your 30s onward is more challenging [3].
Does GLP-1 medication age your face?
Those who experienced a gaunt face, such as sunken eyes and loose or sagging skin, were taking those medications unsupervised by a doctor, or experienced rapid weight loss from going on a long-term, unhealthy diet.
Undergoing a weight loss programme under close medical supervision should not lead to undesirable outcomes.
Why can't we get rid of the fat on our hips and thighs even though we've lost weight?
Due to genetics and other variable factors, it is unlikely that specific areas can achieve targeted fat loss. For example, a person with a predisposition to "saddlebag" or excess fat at the belly or waist will retain this body contour even after significant weight loss.
Why is liposuction not used for weight loss?
While liposuction is not a weight loss procedure, it is a very effective way to permanently remove excess fat from unwanted areas. It also allows one to change one's body contours and appearance, and helps improve one's body confidence.
How quickly does GLP-1 medication start working?
You should be able to see the effects in 30 days [4].
