The Science of Fat Loss: Debunking Myths and Building Sustainable StrategiesWhen it comes to fat loss, many people are flooded with advice that isn’t always backed by science. One common belief is that fat can be "spot reduced"—or targeted to specific areas of the body through exercises focused on that region. Another misconception is the idea of extreme calorie deficits to speed up fat loss. Let’s unpack what research says about fat loss, calorie deficits, and why a structured approach is key.  Fat Loss 101: The Caloric Balance Fat loss hinges on energy balance, which means you must burn more calories than you consume—a principle supported by extensive research. A classic study published in The American Journal of Clinical Nutrition demonstrated that a consistent caloric deficit leads to weight loss across a variety of body types and demographics. When your body has fewer calories than it needs, it turns to stored fat as an energy source, resulting in fat loss over time. However, pushing for extreme calorie deficits (over 20-25% below maintenance) can lead to muscle loss, reduced energy levels, and slower metabolism. Recommended Calorie Deficits for Sustainable Fat Loss To achieve sustainable fat loss, experts recommend a moderate calorie deficit of 10-20% below your maintenance calories, aiming to lose 0.5-1% of your body weight per week. This approach has been shown to be more effective for long-term fat loss retention, as it allows your body to adapt gradually. A study from Obesity Reviews found that individuals who lost weight slowly and steadily were more likely to maintain their fat loss compared to those who lost weight rapidly.  Why Spot Reduction is a Myth The concept of spot reduction—the belief that exercising specific areas can reduce fat in those regions—has been repeatedly debunked. A landmark study published in Medicine & Science in Sports & Exercise examined two groups: one performing only abdominal exercises and another group focused on general body conditioning. The findings? There was no significant reduction in belly fat for those performing only abdominal exercises compared to those working out more holistically. In another study published in The Journal of Strength and Conditioning Research, participants performed intense arm exercises for 12 weeks. Yet, researchers found no significant difference in fat loss in the trained arms compared to the rest of the body. This reinforces that fat loss occurs systemically (throughout the body) rather than locally. Fat is reduced in a genetically determined pattern, so the best approach is a full-body workout program combined with a balanced calorie deficit.  Importance of Starting from Maintenance When embarking on a fat-loss phase, beginning from maintenance calories is crucial. Research has shown that individuals who start a calorie deficit from a steady maintenance phase, where they are neither gaining nor losing weight, tend to have better fat loss outcomes and are more likely to preserve muscle mass. Starting from maintenance allows your metabolism to stabilize, making it easier for your body to adapt to a calorie deficit. A study in the International Journal of Obesity highlighted that participants who first maintained their weight before entering a deficit had improved metabolic flexibility and preserved more lean mass than those who started from a fluctuating or already reduced calorie intake. This suggests that before cutting calories, ensuring your body has a stable energy balance can make the transition to fat loss smoother and more sustainable.  The 8-12 Week Fat-Loss Phase Instead of short, drastic cuts, structuring fat loss over 8-12 weeks is scientifically shown to be more sustainable. This duration allows you to achieve a steady, manageable rate of weight loss and prevents metabolic adaptations that can hinder fat loss. A review in The American Journal of Physiology found that prolonged calorie restriction can lead to adaptive thermogenesis, where the body’s metabolic rate decreases in response to fewer calories, slowing fat loss. An 8-12 week timeframe also provides room for adjustments. As your body adapts, you can make small changes to maintain progress, such as gradually increasing physical activity or adjusting calorie intake slightly. This approach minimizes stress on the body and helps to prevent the “rebound” effect, where rapid fat loss is often followed by quick weight regain once the diet ends.  The Takeaway: Science-Backed Fat Loss For effective, science-backed fat loss:
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 The breath is the foundation of Life!
So many of us breath in all different patterns that may be detrimental to our health. When we don’t have correct breathing patterns it can lead to an increase in core pressure. Changing or understanding the correct method of breathing and engage the core properly has an immense positive to core control, hence decreasing many nasty side effects. HOW TO WE KNOW WE ARE BREATHING CORRECTLY? Have a look at yourself in the mirror and take a deep breath in, check out what is happening. You should be full body breathing, breathing down into the diaphragm, belly, sides and back. Many use their shoulders to elevate their lungs, suck their diaphragm up, some lifting one shoulder up and push the other down. Signs you could be breathing incorrectly are
By retraining our breathing pattern (this can take A LOT of practice) it can help improve ones core pressure when exercising, lifting and doing normal day to day life. SO WHAT DOES CORRECT BREATHING LOOK LIKE! Breathing In (INSPIRATION)
Breathing Out (EXPIRATION)
So if we have a look at core pressure and breathing you can see if your breathing pattern is always at the top half of your body, pressure is always constantly down. This creates constant unwanted pressure in your abdomen, leading to more pressure when you actively lift, do an ab crunch, pick your kids or washing basket esp. Some signs that you have poor core control are
I always get my patients to focus on correct breathing technique for a few days and then incorporate correct bracing. Correct bracing is important to stabilise the pelvis and core and maintain heathy pressure while exercising or doing strenuous work. What does it look like! Bracing starts from the exhale. While exhaling activate your core muscles (transverse abdominis) initially and from the pubic bone tighten your abs slowly up towards the bottom of your rib cage. The action is like zipping up the abs, not sucking your belly in. Give this a go and see if you feel a difference. Caroline Springs Osteopathy Dr Daniella Zampierollo Osteopath (2722076B) |
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February 2025
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