Daily Dose #10 The Truth About Burning Body Fat

If you've spent any time in the world of fitness or weight loss, you've probably heard phrases like "burning fat" or seen people relying on specific strategies such as walking on the StairMaster, eating “clean,” or fasting in the hopes of losing body fat. But here's the reality: burning fat and losing fat are not the same thing, and unless you're in a caloric deficit, none of those strategies will lead to long-term fat loss. Let’s break down the truth about how your body really uses and stores fat.

1. The Myth of "Fat Burning" Activities

Many people believe that activities like fasting, doing cardio, or eating clean will automatically lead to fat loss. Yes, it's true that your body uses fat as a fuel source, but here's the catch: your body is always using fat for energy, regardless of what activity you're doing or what diet you're following.

You use fat for energy 24 hours a day, whether you're fasting, doing a specific type of exercise, or just sitting on the couch. The body switches between using glucose (from food) and fat (from your stored energy reserves) depending on what’s available and needed at the time. So, while certain activities might encourage your body to tap into stored fat more readily, this alone doesn’t lead to fat loss unless you’re in a caloric deficit.

2. The Role of Calories and Energy Balance

Let’s clear up some common misconceptions. Think of your body as a glass, and that glass represents how much energy you need every day. The energy your body uses comes from food, and we measure this energy in calories.

When you eat food, your body:

• Uses glucose from food for immediate energy needs.
• Stores any extra glucose as glycogen in the liver and muscles for later use.
• If both glucose and glycogen stores are full, the excess energy is converted into body fat for long-term storage.

Throughout the day, even during fasting (like between meals or overnight), your body switches to using stored energy, including fat, to meet its energy needs. However, if you eat the same number of calories that your body needs to maintain your weight, any fat that gets used for energy gets replenished when you eat again.

3. What Really Leads to Fat Loss?

Here’s the mind-blowing part: even though your body is always burning fat, you won't lose fat unless you're in a caloric deficit. A caloric deficit means you are eating fewer calories than your body needs for energy.

When you're in a deficit:

• The body doesn't have enough incoming energy from food.
• It turns to stored energy (body fat) to make up for the shortfall.
• Over time, if this deficit continues, your body fat stores decrease, resulting in fat loss.

So, while "burning fat" technically happens all the time, losing fat only happens when you're in a caloric deficit. Walking on the StairMaster, fasting, and eating clean won’t lead to fat loss if you're still eating the same amount of calories your body needs to maintain your weight.

4. Misleading Fat Loss Strategies

Let’s address a few popular fat loss strategies that often get misunderstood:

• Walking on the StairMaster or doing cardio: Cardio is great for overall health, and yes, it can increase the number of calories you burn during a workout. But if you're not in a caloric deficit, all the fat you burn during that session will be replenished when you eat your next meal.

• Eating "clean": This term is vague and often misleading. Eating clean doesn't guarantee a caloric deficit. You can eat healthy, nutrient-dense foods and still overeat, leading to fat storage. The key is the overall balance of calories, not just the quality of the food.

• Fasting: Fasting can help create a caloric deficit if it naturally leads you to consume fewer calories overall, but fasting alone isn’t a magic solution. Again, if you’re still eating more than your body needs when you do eat, fasting won’t result in fat loss.

5. The Science of Fat Loss

Fat loss is a simple equation: calories in vs. calories out.

• If your caloric intake is equal to your caloric expenditure, your body fat stays the same because the fat you use for energy gets replaced.
• If your caloric intake is less than your expenditure, your body taps into stored fat to make up the energy difference, leading to fat loss.
• If your caloric intake is more than your expenditure, you store the excess energy as body fat, leading to weight gain.

6. Final Thoughts: Fat Loss vs. Fat Burning

So, here’s the truth: your body is always using fat for energy, but you only lose fat when you're in a caloric deficit. Whether you're fasting, doing cardio, or eating clean, the only way to lose fat is to create that energy imbalance where your body has to dip into its fat stores without fully replenishing them.

The key takeaway is that while certain activities might encourage fat burning, they won't result in fat loss unless the total energy balance is negative. If you're serious about losing fat, focus on managing your calories and creating a sustainable caloric deficit over time.

If you want to dive deeper into this concept and learn how to apply it effectively in your own life, I’ve written an article that goes into more details I teach all of this and more inside Get Lifted University, where we focus on building a strong foundation in mindset, fitness, and nutrition for long-term results.  Click the link to learn more.

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God bless and let’s work!

- Coach Dom