BLUF

This article explores some of the many myths surrounding the best way to lose unwanted body fat.

Summary

The COVID-19 pandemic has seen most Australians spend more time at home, and on the couch, than usual. Unfortunately, for some people, this has led to unwanted weight gain. So, if you're undertaking exercise to lose weight, be aware of the many myths around exercise and weight loss. 
  1. Myth 1: I need to exercise in the 'fat-burning zone'. It is often said that you should exercise at between 60 and 70 per cent of your maximum heart rate to burn the most body fat. Unfortunately, this is only part of the picture. 
  2. Myth 2: Exercise on an empty stomach for maximum fat loss. As in the previous myth, there's some truth here—but it's not that simple. Some research has found that regardless of performing exercise in a fasted state, there is no meaningful impact on body fat in the medium to long term.
  3. Myth 3: If I want to lose fat, I need to do cardioStudies have found that the most significant impact on fat loss comes from better eating and drinking habits—not from exercise. However, programs that combine nutritional change with regular exercise have the most benefit overall.
The key to successful fat loss is not through exercise alone; it must also involve a healthy lowering of calories.