30 Seconds SummaryWhat is THE best way to lose fat?
- A recent meta-analysis reviewed 92 studies to determine the most effective fat loss strategies, ranking various interventions.
- Energy restriction, when combined with a high-protein diet and exercise, leads to the greatest reduction in body fat percentage.
- Strength training (resistance training) outperforms aerobic exercise for fat loss, shown consistently across studies with or without energy restriction.
- Mixed training (a combination of strength and aerobic training) may increase overall exercise volume and effectiveness, especially without strict control for exercise duration.
- Strength training has benefits beyond immediate calorie burn, including increased post-exercise oxygen consumption (EPOC) and long-term muscle growth, which enhances overall energy expenditure.
- Developing muscle through strength training not only aids in immediate fat loss but also increases resting metabolic rate, aiding long-term energy deficit and fat loss.
- Cardio is effective for acute energy expenditure, but strength training offers more comprehensive advantages including better appetite control and higher long-term energy expenditure.
- Constrained energy expenditure research suggests that there is a diminishing return on energy burned through added physical activity beyond a certain point.
- Three core principles for effective fat loss as concluded by the meta-analysis: energy intake restriction, a high-protein diet, and prioritizing strength training over cardio unless maximum strength training capacity is reached.
