Fat: The Indestructible Wetsuit

Understanding theWetsuit

Whether you refer to the goal as losing weight, leaning up,toning, getting ripped or getting rid of “this” there is one thing in common; youare trying to decrease your body fat (to some degree). As I explain to theclients I work with, we all wear a wetsuit that encases our skeleton, organs and muscles. Our wetsuits have multiple layers. Each of these layers consist of subcutaneous fat (fat that lies just beneath the skin), and is most often the fat that we aesthetically do not appreciate (visceral fat is the other type offat and surrounds the organs of the body). However, our wetsuits are all very unique in that there are variable layers (different amounts) among wetsuits(different people) and areas of each wetsuit (thighs, belly, etc.). One might have an overall thin wetsuit, thick wetsuit or as in almost all cases, areas with varying thickness (and always thicker where we wish it were thin). So, how do you attack the unwanted insulation?  

Unfortunately, each layer happens to be made of a remarkably durable and resilient material. (Okay, maybe our wetsuits aren’t really that “durable”and would be easily sliced by the likes of a butter knife, but for explanation purposes I am going to assume liposuction does not exist) No matter how hard you try to rip one portion of a layer from one specific area (1,000 crunches toget rid of your belly) you just won’t be successful. Studies have shown that “spot reduction” does not occur. (1) Rather, you must look at the big picture. In order to do this you need to understand more about adipose tissue (fat) than the fact that it tastes much better than it looks.

What is fat? How do weget it? How do we get rid of it?

Let’s get straight to the point. You probably have a simple answer to the questions above, but your answers are most likely not what I am getting at or worthy of full credit on a physiology/nutrition exam. To keep it short and sweet I am going to avoid most (as much as possible) of the science.In the picture below you see a diagram of a fat molecule (triglyceride to be specific). You will notice that “H” stands for Hydrogen, “O” for Oxygen and “C”for Carbon. Accept that proteins and carbohydrates are made up of relatively the same atoms.  Now you know what fat,carbohydrates and proteins really are; an assortment of Carbon, Oxygen and Hydrogen atoms that are consumed within our diet (as healthy or unhealthy as itmay be). Now, your answer to the second question was probably correct; we eatit and our body has the ability to create it (Well, I guess you were only halfcorrect). 

It is the answer to the third question that is the key to our 21^st century dilemma (The Obesity Epidemic). Sure the easy answer would have been“exercise,” but how does exercise take molecules of fat in the body (weight on the bathroom scale) and get rid of it (losing 10 pounds). Seriously, consider this for a second. It wasn't until I got into my first graduate level course that I was asked to figure this out. A fat molecule, like any other molecule has a weight. Unless that weight is removed from the body it would be impossible for you to lose any weight due to a reduction in fat.  No, you don’t “burn” this molecule into oblivion, sweat it out or excrete it as waste. So what happens?

 Alright, I will assume that you don’t enjoy the perplexity of this question (or at least as much as I did) and explain…

We breathe in Oxygen, as the molecule O₂. O₂, the combination of two Oxygen atoms, has a weight (don’t worry about how much; just accept that it does weigh something). We breathe out Carbon Dioxide as the molecule CO₂. CO₂, weighs more than O₂ because it contains two oxygen atoms AND a carbon atom. So, if you are still asking yourself what this all means, it’s simple. We breathe something in and breathe out something heavier. The extra weight is due to the carbon.  When we exercise and our body breaks down fat (carbohydrates and proteins too) we are breathing out carbon atoms. Thus, if were strict the amount of carbon atoms that enter our body (through our mouth) and increase the amount of carbon atoms that leave our body (through our mouth) we lose weight. Or more precisely we lose true weight equal to the net balance of Carbon atoms entering vs. leaving the body. Conversely, if more carbon atoms are going your mouth than are coming out on a daily/weekly/monthly basis you are simply supplying your body with a surplus of carbon atoms to construct fat.

So, next year at about this time when you head out to the beach and into the cold water you will find yourself in one of two predicaments:

1. Your natural wetsuit will be sufficient insulation and keep you warm in the water

Or

2. You will need a wetsuit because you chose to use this blog and its upcoming posts to help shed a few layers of your natural wetsuit

If you are still interested in some of the science (nerd/fitness junkie alert) this is a great video (click the link) depicting how “Acetylcoenzyme A” is the crossroads of fat and carbohydrates when your body decides to store fat. Your body has no idea whether it entered your mouth as a fat or carbohydrate it just knows how to package and store it. (A teaser to a later post on why “low” and “no” carbohydrate diets are ridiculous in most situations)

1. Kostek M,Pescatello L, Seip R, Angelopoulos T, Clarkson P, Gordon P, Moyna N, Visich P,Zoeller R, Thompson P, Hoffman E, and Price T. Subcutaneous fat alterations resulting from an upper-body resistance training program. Medicine and Sciencein Sports and Exercise 39: 1177-1185, 2007.