When discussing fitness and weight management, “fat loss” and “fat burning” are often used interchangeably, but they refer to different processes. Understanding the distinction between fat burning and fat loss is crucial if you want to achieve your health goals.

Fat Burning: What Is It?

Fat burning is the process where your body metabolizes stored fat for energy. This occurs during various activities, particularly aerobic exercises like running, cycling, or walking. During low-intensity exercise, your body tends to use a higher percentage of fat for fuel, as it can efficiently oxidize fat in a steady-state environment.

Conversely, during higher-intensity exercises, such as strength training or sprinting, your body primarily relies on glycogen (stored carbohydrates) for energy. This is because glycogen can be rapidly mobilized to meet the immediate energy demands of intense activities.

Fat Loss: The Key Concept

Fat loss occurs when you maintain a calorie deficit by consuming fewer calories than your body burns over time. When you are in a calorie deficit, your body will turn to fat stores for energy, leading to a reduction in overall body fat.

It’s important to note that while you may burn fat during low-intensity exercise, if you are not in a calorie deficit, you will not effectively lose fat. Even if you burn fat during a workout, consuming more calories than you burn overall will prevent noticeable changes in body composition.

The Bottom Line

To effectively lose fat, focus on maintaining a calorie deficit through a combination of diet and exercise. While fat burning occurs during various types of physical activity, it’s the sustained calorie deficit that leads to fat loss.

In summary, while low-intensity exercise promotes fat burning as a primary fuel source, higher-intensity activities rely more on glycogen. However, regardless of the exercise type, without a calorie deficit, you are unlikely to achieve fat loss. Prioritize your nutrition and monitor your caloric intake to reach your fat loss goals!

Written By: Coach Elena Green, CPT, Nutritionist