💧 Fat Gain and Fat Loss: Like Filling and Draining a Swimming Pool

Years ago, I created an entire YouTube video about this concept. I thought it would be beneficial to share a quick blog post on the same topic. I often explain fat loss to clients, usually about once a week. It’s a challenging process, but with persistence, results will come over time; just remember, it’s not an overnight transformation.

Most people think about how our bodies gain and lose fat evenly. They imagine every part of the body fills up or shrinks at the same rate. But in reality, it’s not that simple. A better way to understand the process is to picture your body like a swimming pool.

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🏊 Step 1: Filling the Pool — Gaining Fat

When you consistently eat more calories than your body burns, you’re turning on the “hose.” Over time, the pool (your body) starts to fill up with extra energy, stored as body fat.

But here’s the key:
The pool doesn’t fill evenly.

Think about a real pool—the deepest end fills first because that’s where there’s the most space to hold water.
In the human body, that “deep end” is usually around the belly and midsection for men. For many women, it is around the hips and thighs.

So, when you gain weight, you’ll usually notice those areas filling up faster. It’s not that your body is being unfair—it’s just biology. Genetics, hormones, and fat distribution patterns decide which areas store energy first.

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⛲ Step 2: Draining the Pool — Losing Fat

Now, let’s flip the process. When you’re eating fewer calories than your body burns, you’re draining the pool.

But again—just like filling it—the pool doesn’t drain evenly.
The shallow end (areas like arms, face, or calves) starts to show change first. The deep end (belly, hips, thighs) holds onto fat longer.

This is why someone might say, “I’m losing weight, but my stomach hasn’t changed yet.”
The water is draining—it’s just that the deep end takes the longest to empty.

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💡 Step 3: Patience Is the Process

Understanding this analogy can help you stay patient and realistic.
You can’t decide where the pool drains first—your body’s built-in plumbing takes care of that. The only thing you can control is keeping the drain open (staying consistent with nutrition, movement, and recovery).

Over time, as the water level keeps dropping, even the deep end—the stubborn belly fat—will start to empty.

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🌤️ The Takeaway

Whether you’re gaining or losing, remember this:

Fat distribution follows a pattern, not your preference.

You don’t fill or drain evenly, but you do make progress if you stay consistent. Just like filling or draining a pool, it doesn’t happen overnight. With steady habits and patience, you’ll see the water level change exactly where you want it to.