Does fat soften first and then lose weight

During the process of fat metabolism, it does indeed soften first and then decrease in volume. This process of change mainly goes through four stages: reduction in adipocyte volume, conversion of metabolites, adjustment of tissue moisture, and final volume reduction.

1. Reduction in adipocyte volume

During the early stages of weight loss, triglycerides in adipocytes are broken down into glycerol and fatty acids, resulting in a decrease in cell volume but no change in quantity. When touched, it feels softer.

2. Metabolite conversion

Free fatty acids enter the bloodstream, some of which are directly consumed by muscles for energy supply, and some are converted into ketone bodies in the liver. This stage may be accompanied by brief water retention.

3. Tissue Moisture Adjustment

The glycerol released by adipocytes is hydrophilic and temporarily attracts water to fill the intercellular spaces, resulting in less noticeable visual changes but softer tactile sensations.

4. Final volume reduction

Under sustained heat deficit, metabolites are excreted through respiration and urine, and the balance of water inside and outside the cell is restored, at which point a significant decrease in circumference is observed. It usually takes 4-6 weeks for fat to soften and truly lose weight. It is recommended to combine strength training and sufficient protein intake to avoid relying solely on dieting and causing skin sagging.