Fat loss is one of the most common goals in gyms nowadays. In fact, most people in the fitness industry are attempting to burn fat and lose weight, so fat loss is perhaps the number one goal when it comes to body shaping. Considering there are so many people who are trying to burn fat, there are just as many opinions on the ways to do it. Unfortunately, a lot of those fat loss opinions are just plain wrong. So, considering there are so many fat loss myths that are just that… myths – it can make it harder for you to achieve your fat loss goals. Instead, learning the science backed-up fat loss facts can help you a lot to stay on track and get closer to your goals. Let’s get started with 9 fat loss facts.
There’s no such thing as a fat burning exercise
All exercises burn fat. The intensity and time you’re performing exercises will dictate how many calories you spend. There are numerous other factors as well. For example, a person who weighs more will burn more calories (fat) than a slimmer person, despite both doing the same exercise for the same amount of time, at the same intensity.
No food will make you fat
I know this may confuse you, but there’s no specific food that will make you fat. If you overconsume (any food) then you’ll get fat. The reason why you should avoid specific foods (such as those high in sugar) is because they provide little (or no) nutritional benefits, while usually adding a lot of calories. Some foods are way more calorie-dense than others. For example, 100g of broccoli won’t add the same amount of calories as when you eat 100g of cake, for example. You can still lose fat even if you eat cake. It is the calorie deficit that makes you lose fat. The problem is that it is hard to stay in a calorie deficit with the wrong food.
500 calories at 9 am is also 500 calories at 9 pm
Calories are unable to tell the time. The reason you’re often told to avoid consuming foods right before going to bed is because high fat meals before going to sleep could disrupt your sleep quality. Sleep quality is important for fat loss, so do try to avoid eating high fat (or sugary) foods right before going to bed. But when exactly you eat is very individual. What really matters is your daily calorie intake.
If you are not in a calorie deficit, you will not lose body fat
A calorie deficit is actually what makes you burn fat. Fat loss occurs only through calorie deficit (energy in vs energy out). It doesn’t matter what you’re eating, you will still not lose fat if the amount of calories you consume is higher than the amount of calories you burn. That’s why fat loss occurs when you are more active (calorie expenditure) and you’re watching out for what you eat (calorie intake).
Scale fluctuations are going to be water
That’s why you should not panic if the number on the scales jumps after a heavy weekend. You are very likely to see it going back down after a couple of days of dieting. That’s also the reason why you see a lot of beginners losing a lot of weight in the first week, then their progress comes to a halt. Most tend to lose water weight initially with only a small amount of fat. That’s when they see the most progress on scales. Then, when there’s little water retention left and they lose fat only, the progress is slower.
Reducing stress and getting enough (quality) sleep will dramatically help you lose weight
A lot of people struggle to lose weight because they are living under a lot of stress and/or because they are not sleeping well. Stress causes hormones such as cortisol to increase. Cortisol is a hormone that will make your body hold on fat tissues. With high cortisol, it is no wonder you struggle with your fat loss progress. Sleep is another crucial factor. We reduce cortisol only when sleeping. Not sleeping well or enough, especially on a regular basis, will make your cortisol stay high. Moreover, if you’re sleeping well, you will not mistake tiredness for hunger. So, next time you’re heading to the fridge at 2 AM you should know that it is likely because you’re tired, not hungry.
You can still consume alcohol and lose body fat
It is not the enemy. It just doesn’t really help you burn fat. In fact, it hinders your fat loss progress because alcohol is seen by your body as “poison” so it tries to remove it, focusing its energy on that, rather than muscle recovery or fat burning. Not to mention that alcohol adds calories but has zero nutritional value.
Lifting weights and eating enough protein is crucial on your fat loss journey
Lifting weights regularly and ensuring you eat enough protein on a daily basis will ensure you build muscle mass as you’re aiming to burn fat. Building muscle is highly effective for your fat loss journey. This is why it is extremely important for you to make sure that you’re lifting your weights, even if you’re attempting to burn fat. Many tend to believe that they do not need strength training when aiming to lose weight, and that’s a big mistake. Strength training and enough protein is going to preserve or even build muscle mass, improve your bone density, and give you overall health benefits.
Carbs are not the enemy
Carbohydrates will not make (and never made) you gain fat. In fact, you should consume enough carbs to stay healthy. The problem is that a lot of people consume way too large amounts of carbohydrates so they gain weight and fat. But if you eat carbs in moderation, they will not make you gain fat. Ensure you eat complex carbs in proper amounts and they can actually support your fat loss journey by providing energy and endurance to stay active which will build motivation and burn calories.
What Helps Fat Loss?
In the end, fat loss occurs through calorie deficiency. You should make sure you eat less than you burn. By staying active you ensure higher calorie expenditure, while by eating less you ensure less calorie intake. Also, still pay attention to the food types because it is not all about the calories, but their nutritional values too. Strength train 3-4 times a week, have a proper, balanced, varied, and healthy diet, sleep well, and try to manage stress – you’ll see dramatic fat loss results.
Nonetheless, by staying in a calorie deficit, you may still notice some strength, endurance, and energy loss. You may even lose some lean muscle. Not to mention that it is hard physically and emotionally.
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