Category: Tuesday Tip

Tuesday Tip: Fat burning ≠ Fat loss 🚫

It’s quite common to see things described as fat burning. Sometimes it’s in reference to specific diets, modes of eating or certain types of exercise. Low carb diets are often promoted as fat burning on the premise that because there are fewer carbs to burn for energy, fat burning will increase. The same rationale is used by those promoting working out before eating (rather than after) or fasting for periods of time.

You’ll find certain types of workout described as fat burning or you may find your activity monitor describes your workout in terms of the percentage of time in the ‘fat burning’ zone. The argument is that the body burns a greater percentage of fat with lower-intensity exercises than higher intensities because the body doesn’t require ‘fast energy’ from glycogen. As such, this theory promotes longer and lower-intensity workouts that maintain your heart rate within the ‘fat burning zone’. However, while the body does burn fat during low-intensity workouts, the rate remains low and you have to exercise longer to burn the same amount of calories you would at higher intensities.

The main issue is that burning fat is often confused with losing body fat. Fat burning or oxidation refers to the use of fat as a fuel source by the body. This doesn’t equal body fat loss. Eating low carb (and therefore high fat) does mean you’ll burn more fat as fuel because there is more of that available to use. But if you need 1800 cals a day and are eating 2000 cals then you have an additional 200 cals of fat. This won’t increase your fat burning. In a calorie surplus more fat is available in the bloodstream due to a higher intake, so the rate of fat storage is also greater. Research shows that whilst low-carb diets increase fat oxidation, they don’t actually result in

superior fat loss in comparison to higher-carb diets when calories are matched.

This same concept applies to ‘fat burning workouts’ or fasted cardio vs fed cardio. Yes fasted cardio BURNS more fat in the session (because fewer carbs/glycogen are available) but if total calorie intake for the day is in surplus to your needs then you won’t lose body fat.

“Fat burning’ and “fat loss” are not

interchangeable concepts.The biggest priority for fat loss is a calorie deficit. If eating fewer carbs, or eating after your workout etc help you to maintain a calorie deficit and therefore make weight loss easier then fab! But going low carb / fasted workouts / fat burning workouts will not inherently be better for fat loss when calories are matched. The overall goal is to find a sustainable way for you to consistently achieve a calorie deficit.

Happy Tuesday 🤗

Xx

Tuesday Tip: More Exercise ≠ more calories 🏃🏼‍♂️

Most people view exercise as ‘more is always better’ when it comes to burning calories. However, more exercise doesn’t always equal more calories burnt. Studies show that whilst energy expenditure does increase with increased activity it’s only up to a point E.g if you go from being sedentary to active, you’ll see an increase in energy expenditure. But if you’re already active and increase physical activity levels further, you aren’t likely to see energy expenditure increase linearly because the body adjusts other processes to maintain total energy expenditure within a narrow range. A recent study found weight loss was only half of what might be expected when burning an extra 2500 cals per week, because of behavioural adaptations that reduced 24-hour energy expenditure.

This explains why people don’t always lose the expected amount of weight despite doing more physical activity. It is also why I ALWAYS tell clients not to view exercise as a way to burn calories and why you can’t ‘eat back’ the calories you think you’ve burnt.

Studies have found that as energy expenditure is increased the body compensates by approx 30 percent. E.g if you increased physical activity by 500 kcals, rather than total energy expenditure increasing by 500 kcals it only increases 350 cals.

Also those with more body fat actually compensate more than lean individuals, compensating by up to 50 %. This means that those predisposed to increased body fat may be that way because they’re ‘energy compensators’ which is another reason why using exercise as a weight loss strategy isn’t always successful.

So essentially this reinforces the fact that you can’t out-exercise diet – not only is it unsustainable but also the number of calories you think you’ve burnt is far less due to energy compensation (and the added inaccuracy of activity monitors!).This isn’t to say you shouldn’t exercise or be active; of course you should for a whole host of health benefits. And of course it will increase your energy expenditure, just not as much as you’d want it to and the extent to which it does will decrease, and eventually plateau, as you reach high activity levels. Focus on the diet for weight loss and exercise for health and enjoyment! Any increase in energy expenditure should be seen as a bonus, not the sole reason for exercising

Happy Tuesday 🤗

Xx

Tuesday Tip: When a calorie deficit is no longer a deficit! 📉

To lose weight/fat you need to be in a calorie deficit, and to be in a deficit you need to be consuming fewer calories than you’re expending. You may notice that as you progress your weight loss slows or stalls – which means your deficit is no longer a deficit. Why might this be?

#1 Metabolic Adaptation

As you reduce calories over time your body makes efforts to conserve energy through subconsciously down regulating. For example you burn fewer calories through incidental movements (NEAT – non-exercise activity thermogenesis), your heart rate may slow, body temperature may change, and hormones such as leptin, T3 and T4 adjust to reduce energy expenditure. As a result your BMR may decrease. Whilst metabolic adaptation alone won’t make a massive difference it does still play a part.

#2 Body weight reductions

When you weigh less you typically burn fewer calories at rest, and you’ll also burn fewer calories for daily activity and exercise e.g. 10,000 steps at 85kg burns more than 10,000 steps at 75kg.

#3 Habit changes

Often we are stricter with the calories earlier on in the weight loss phase and less strict layer on. Habits change as time progresses and as a result you may be consuming more calories than you realise or being less active than before. As weight loss progresses hunger and desire to eat increases so this can lead to you eating more without even realising you’re doing it. Studies have shown that portion sizes increase subconsciously as time goes on. In addition activity decreases slightly. These changes may be small but they contribute to the loss of the calorie deficit.

So if you find that weight loss is stalling just consider these reasons. Solutions may include reducing calories further, or going back to basics with tracking and checking portion sizes etc, but equally sometimes it may be time to focus on maintenance for a while. The option you choose may change over time and will depend on you and your goals.

Happy Tuesday 🤗

Xx