The distinction between weight loss and fat loss becomes critical when discerning between weight loss approaches. While both can be achieved merely by effecting a caloric deficit – which is where the theory that the longer the treadmill session, the better comes from losing the optimal percentage of lost weight as fat demands careful exercise planning. The phenomenon by which people gain fat in the early stages of a new fitness program is not such an enigma.

Most weight loss diet and exercise plans will cause muscle to be lost from your body along with the fat, says Julia Buckley, personal trainer and author of The Fat Burn Revolution. Muscle requires even more energy to maintain on the body than fat but it is much smaller and smoother than fat (weight for weight), so a reduction in this type of tissue can be disastrous for your body shape.

If you restrict calories and either do not exercise or choose traditional forms of cardiovascular weight-lossexercise, like steady-paced aerobics, running or cycling, while you may lose weight in the short term, in the process you will probably lose muscle and slow down your metabolism. This means that once you go back to your normal lifestyle it will be very difficult to maintain your results and even more difficult to lose weight in the future. Yep, it is a bummer.

Exercise can also encourage overeating by various mechanisms including compensatory appetite through stimulation of hunger neuropeptides and the psychological reckoning that says you can afford that jumbo cafe muffin after a sweaty boxing class. In reality, however, it would only take a third of a cafe muffin to cancel out the calories burned during a 10 km run. While calorie burn depends in part on body mass, age and gender, it is estimated that you’d need to run 10 km to burn just 700 calories (2,800 kJ).



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