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Do You Pee More When Losing Weight? What You Need to Know

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: August 9, 2023

When you embark on a weight loss journey, you’re likely to make significant dietary and exercise changes like decreased calorie intake and increased exercise, which may affect your urination.

After several weeks into a new fitness routine, many of my fitness clients have come to me with a few questions about changes they are experiencing in their bodies, including increased urination.

I assured them that it is a normal occurrence and explained why. Read on if you would also like to find out why you are peeing more when you burn fat.

Quick Summary

  • You pee more when burn more fat because water is one of the byproducts when fat is broken down.
  • Diet changes, increased water intake, and weight loss products might be the reason you pee a lot during your weight loss journey.
  • The pee is bright yellow when you are losing some weight.

Does Fat Burning Make You Pee More?

A woman sitting on the toilet

When you lose weight, you pee more because when the body breaks down fat cells for energy, one of the byproducts of this process is water which you pee or sweat out of the body [1].

One of the ways to boost fat metabolism is by decreasing your food intake through dietary changes.

When you expend more energy than you consume, you create a calorie deficit, and your body will turn to its fat stores for energy [2].

When you begin exercising, your body first looks to its glycogen stores for energy.

After that, it starts burning fat, increasing body water content and urination [3].

Increased urination when the body burns fat occurs for both men and women with a few differences; let’s take a quick look.

Men generally have a higher lean muscle mass and can lose weight more quickly in the beginning, resulting in accelerated fat loss.

The rapid fat loss can lead to initially increased urination [4].

"When your body uses fat as energy, the byproducts of this process are excreted through the body in several ways, including through urine."

-Rachael Link, MS, RD

While men experience more rapid fat loss out of the gate, women tend to have more fat mass, meaning their body burns fat cells for longer, leading to increased urination longer term [5].

3 Reasons You May Pee More While Losing Weight

Holding a tissue paper while standing

Aside from when your body burns fat, lifestyle changes can affect how much you urinate.

1. Diet Changes

Eating healthier foods like increasing your fruits and vegetables can increase urination because they contain more water than other foods [6].

Some examples of fruits and vegetables that will give you more water in your diet include:

  • Watermelon
  • Strawberries
  • Mango
  • Raspberries 
  • Watercress
  • Lettuce
  • Tomatoes, 
  • Mushrooms 
  • Celery 
  • Carrots 
  • cabbage 
  • Cucumber

Eating these foods and drinking water throughout the day will lower your risk of dehydration.

Remember, you may have to adjust your fluid intake with the increased sweating and urination that comes with more exercise and fat burning.

2. Increased Water Intake

A man drinking water

One of the significant changes people make when they adopt a healthy lifestyle to lose weight is increasing their water intake.

Water is an excellent tool for any weight loss program because it can make you feel fuller, which may prompts you to eat fewer calories [7].

Replacing any sugary drinks with water also helps reduces calories and aids hydration.

Hydration is critical for health. Drinking water throughout the day can boost your metabolism, which will help you burn calories.

The amount of liquid your body needs depends on several factors, including diet, activity level, and even climate.

Your urine at optimal hydration should be pale yellow, like lemonade [8].

When you are dehydrated, your metabolism slows, decreasing calories burned, making maintaining a calorie deficit challenging and increasing the chance of weight gain [9]. Dark yellow or amber urine is one sign of dehydration [10].

3. Weight Loss Products

Some ingredients, like dandelion, ginger, and juniper in various weight loss products, may cause more frequent urination.

Combining this with increased fluid intake and exercise may result in more trips to the restroom [11].

Unexplained Weight Loss

Suppose you are not trying to lose weight and have dropped pounds or are experiencing more frequent urination.

In that case, it is essential to speak to your doctor as these could be a sign of more serious health conditions like diabetes, prostatitis, or kidney problems [12].


Does Fat Come Out In Urine?

Byproducts of fat come out in urine called ketones, which are acids that build up in the blood and leave the body through urine. Ketones, in small amounts, are a good indicator of fat burning is taking place.

What Color Is Your Pee When You Are Losing Weight?

Your pee is bright yellow in color when you are losing weight, and it is a sign of ketones in the urine, which are the byproducts of burning body fat.

Final Thoughts on Burning Fat and Peeing More

There is no doubt there is a direct relationship between burning body fat and peeing more, and it is part of the complex processes happening when you burn fat.

Once you have implemented a healthier diet and exercise routine, consider adding weight loss tools to your arsenal.

Supplementing with the following fat burners is a great weapon to obliterate fat and lose body weight.

Fat-burners boost fat metabolism and are a great way to crush your weight loss goals; just know that you may make a few more returns to the restroom.


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