Fat Loss Quick Quiz Results - Do you know the truth from the myths?
1. "Calories in" vs. "Calories out" is the best rule of thumb - FALSE
Many people believe this statement to be the end all, be all of fat loss. The reality is that its just not true. For weight loss, this statement has some merit, however there is no consideration for what type of weight is being lost (water weight, fat, muscle mass). To have a sleek, toned appearance, fat loss is key. And for fat loss, calories in vs. calories out won’t cut it.
The Truth:
In order to effectively lose fat while building lean muscle mass, attention must be paid to the types of calories that are being consumed, as well as the amount of each. Consuming 400 calories of cake is absolutely not the same as consuming 400 calories of chicken and veggies, and cannot be viewed as interchangeable intake of calories!
A baseline knowledge of healthy proteins, fats, and carbohydrates (also known as macronutrients), and how much of each to consume in a day is a crucial first step in achieving fat loss.
2. Cardiovascular exercise alone yields the best, most efficient fat loss - FALSE
Steady- state cardiovascular exercise (think treadmill or elliptical) alone will not yield the best, most efficient fat loss. Yes, it burns calories, however it does not contribute to the achievement of lean muscle mass which is key to maintaining a healthy body weight. Having lean muscle mass has myriad benefits, most notably helping to raise resting metabolism, increasing bone density, and reducing the risk of injury.
The Truth:
Strength or resistance training (think squats, push-ups, presses, rows, and more) promotes fat loss while improving strength in the process. Being stronger means being able to work at a higher intensity with less risk of injury. Translation = more efficient fat loss!!!
A fitness program that includes strength/resistance training as well as interval cardio training is important for best results.
3. Eat Less = Weigh Less - FALSE
One of the most common ways a person attempts fat loss is by skipping meals or drastically cutting calories. The logic is: I eat too much, so I weigh too much. If I eat less, I’ll weigh less. It doesn’t quite work that way.
The Truth:
It can seem backwards, but often times fat loss is stalled simply because not enough food is being consumed for it to happen. (You may be thinking: HUH?!?)
The body is smart, and skipping meals and drastically cutting calories can force it to go into “survival mode”. This means that the body will hold onto every single calorie that is put into it as sustenance for survival. In this case, fat loss slows down or stops altogether. This can be the ultimate frustration for a person trying to lose fat, and increase lean body mass.
Referring back to the first point- a baseline understanding of the types of food that will nourish your body while allowing it to burn fat is the key to success. Simply eating less does not help fat loss, but eating smart does. Think less about restriction of food, and more about careful selection!
Many people believe this statement to be the end all, be all of fat loss. The reality is that its just not true. For weight loss, this statement has some merit, however there is no consideration for what type of weight is being lost (water weight, fat, muscle mass). To have a sleek, toned appearance, fat loss is key. And for fat loss, calories in vs. calories out won’t cut it.
The Truth:
In order to effectively lose fat while building lean muscle mass, attention must be paid to the types of calories that are being consumed, as well as the amount of each. Consuming 400 calories of cake is absolutely not the same as consuming 400 calories of chicken and veggies, and cannot be viewed as interchangeable intake of calories!
A baseline knowledge of healthy proteins, fats, and carbohydrates (also known as macronutrients), and how much of each to consume in a day is a crucial first step in achieving fat loss.
2. Cardiovascular exercise alone yields the best, most efficient fat loss - FALSE
Steady- state cardiovascular exercise (think treadmill or elliptical) alone will not yield the best, most efficient fat loss. Yes, it burns calories, however it does not contribute to the achievement of lean muscle mass which is key to maintaining a healthy body weight. Having lean muscle mass has myriad benefits, most notably helping to raise resting metabolism, increasing bone density, and reducing the risk of injury.
The Truth:
Strength or resistance training (think squats, push-ups, presses, rows, and more) promotes fat loss while improving strength in the process. Being stronger means being able to work at a higher intensity with less risk of injury. Translation = more efficient fat loss!!!
A fitness program that includes strength/resistance training as well as interval cardio training is important for best results.
3. Eat Less = Weigh Less - FALSE
One of the most common ways a person attempts fat loss is by skipping meals or drastically cutting calories. The logic is: I eat too much, so I weigh too much. If I eat less, I’ll weigh less. It doesn’t quite work that way.
The Truth:
It can seem backwards, but often times fat loss is stalled simply because not enough food is being consumed for it to happen. (You may be thinking: HUH?!?)
The body is smart, and skipping meals and drastically cutting calories can force it to go into “survival mode”. This means that the body will hold onto every single calorie that is put into it as sustenance for survival. In this case, fat loss slows down or stops altogether. This can be the ultimate frustration for a person trying to lose fat, and increase lean body mass.
Referring back to the first point- a baseline understanding of the types of food that will nourish your body while allowing it to burn fat is the key to success. Simply eating less does not help fat loss, but eating smart does. Think less about restriction of food, and more about careful selection!