The Mystery of Fat Loss
Not everyone has fat loss goals, and I promote loving your body regardless of size. And with obesity, people can reduce their health risks by simply exercising (I cite the study below). But many clients do have the goal to lose weight, and I wanted to dispel a few fat loss myths with some science.
There are many conflicting messages out there concerning dieting and fat loss. But did you know we do have a scientifically proven way? It’s simple, but not easy, and it takes work and consistency.
Resistance train
We need muscle to increase our metabolism. Resistance training 2-3 times weekly builds and maintains necessary muscle. Pilates Life Studio’s Pilates Equipment sessions use traditional Pilates strength exercises and workout programs are designed with the intent to strengthen our muscles. In addition to the Pilates Equipment sessions, both Sculpt and Barre sessions include evidence-based strength training principles using light to medium resistance with higher reps to build lean muscle. We use hand weights, bands, barbells, medicine balls, bosu, and Pilates equipment.
Cardio
Our national guidelines have been thoroughly researched, and the data supports performing 20 minutes of moderate cardiovascular activity daily to increase our health. During moderate intensity exercise you are breathing harder than normal, but you can still carry on a conversation, like walking briskly. If you choose to perform vigorous intensity (breathing harder where you can’t talk in complete sentences), you only need 10 minutes of daily cardio to increase health. You may need more cardio for fat loss, BUT don’t overdo cardio exercise as you will feel burnt out and hungry. I don’t recommend more than 135 minutes of vigorous intensity per week. More moderate cardio is fine, like brisk walking daily is a great way to keep moving. Strength training and nutrition are the MOST important for fat loss.
Healthy Calorie Deficit
For fat loss goals, I am a huge fan of counting calories and macros because it helps educate on how calorie light or dense certain foods are. For example, many don’t realize that nut butters, though healthy, are 100 calories per tablespoon. Or that our favourite Starbucks drink is over 300 calories. Do not reduce your daily calories by too much. 1800 daily calories is the lowest I recommend. 1200-1500 calories per day is too low and not sustainable.
Eat More Protein & Fibre
Protein is needed to repair and build our muscles after exercise. It also keeps us feeling full for longer. It also helps limit muscle lost when losing weight. My fave lower calorie protein sources are chicken and fish. Fibre provides health benefits such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Best source of fibre are fruits and veggies.
Patience & Consistency
Avoid quick fixes, they don’t work long term. It’s best to slowly change your lifestyle habits, one habit at a time. Start small, like eliminating one snack or calorie dense beverage, and add 20 minutes of movement daily. The best path to follow is being consistent as those day to day small wins add up to become big beneficial changes in time.
Resources:
Pedersen, B. K. “Body Mass Index-Independent Effect of Fitness and Physical Activity for All-Cause Mortality: Body Mass Index-Independent Effect of Fitness and Physical Activity.” Scandinavian Journal of Medicine & Science in Sports, vol. 17, no. 3, Mar. 2007, pp. 196–204. DOI.org (Crossref), https://doi.org/10.1111/j.1600-0838.2006.00626.x.
Chan, Ruth S M, and Jean Woo. “Prevention of overweight and obesity: how effective is the current public health approach.” International journal of environmental research and public health vol. 7,3 (2010): 765-83. doi:10.3390/ijerph7030765
Canada’s Dietary Guidelines for Health Professionals and Policy Makers. 2019.
Kolnes, Kristoffer Jensen, et al. “Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution.” Frontiers in Physiology, vol. 12, Sept. 2021, p. 737709. DOI.org (Crossref), https://doi.org/10.3389/fphys.2021.737709.
