Exercise & Fat loss- What there is to know!
Fat loss is not one size fits all!
- Each person’s response to fat loss varies based on genetics, metabolism, hormones and activity level. There is no universal “best approach”
- Some people see noticeable changes by adjusting their nutrition, while others may respond better by increasing their activity
- This is why rigid diet or exercise plans do not yield the same results for everyone
Understanding energy balance
- Energy balance refers to the relationship between consumed and expended calories.
- Examples:
- If calorie intake matches calories burned, weight remains stable
- If calorie intake exceeds calories burned, weight increases
- If more calories are burned then consumed, weight decreases.
- Recognising how energy balance works allows you to make informed decisions regarding weight loss, muscle gain or maintenance.
What is a calorie deficit (and why does it matter for fat loss)?
A calorie deficit is the foundation of fat loss. It happens when you consume fewer calories than your body uses throughout the day—not just for movement and workouts, but also for basic functions like breathing, digestion, and thinking.
You can create a calorie deficit by making smart changes to both your eating habits and activity levels. Here’s how:
Through nutrition:
- Reduce portion size
- Prioritise nutrient-dense, lower-calorie foods (think veggies, lean proteins, whole grains)
- Limit high-calorie, processed snacks
Through movement:
- Increase cardiovascular exercise (walking, running, cycling, etc.)
- Incorporate strength training to support muscle and metabolism
- Stay active in daily life—take the stairs, walk more, stand instead of sit when possible
While exercise is a powerful tool for improving health and supporting fat loss, combining regular movement with good nutrition is what leads to sustainable, long-term results.
Source: Instagram- “teambiolayne”