20 Truths About Fat Loss
01
Weights Before Cardio
For max fat loss efficiency, lift weights first to deplete glycogen, then do cardio. This helps your body switch to burning fat faster during the cardio session.
02
Cold Water Burns Calories
Your body uses energy to heat cold water to body temperature. It's small (about 8 kcal per cup), but it adds up, and hydration boosts satiety.
03
Lack of Sleep = Fat Gain
Sleeping less than 7 hours spikes cortisol (stress hormone), leading to muscle breakdown and belly fat storage, plus increased cravings for sugar.
04
"Negative Calorie Foods" Are a Myth
Celery is low calorie, but digesting it doesn't burn more energy than it contains. However, they are still excellent for volume eating.
05
Standing Burns 30% More
Just standing while working or on the phone burns ~30-50 more calories per hour than sitting. The easiest way to boost NEAT.
06
Spot Reduction is Impossible
1000 crunches won't burn belly fat specifically. Fat loss is systemic. Genetics determine where you lose first (usually face) and last (usually abs).
07
Protein Has High Thermic Effect
Digesting protein burns 20-30% of its calories, compared to 5-10% for carbs and 0-3% for fats. Eating protein literally boosts metabolism.
08
Black Coffee is a Fat Burner
Drinking black coffee before a workout can boost metabolic rate by 3-11% and increase adrenaline, helping release fatty acids into the blood.
09
Cheat Meals: Good or Bad?
Psychologically helpful, and can briefly boost leptin. But it's a cheat MEAL, not a cheat DAY. Don't binge, or you'll undo a week's deficit.
10
Diet Soda has 0 Calories, But...
Artificial sweeteners might trick your brain into craving real sugar later. It's fine in moderation, but water is always better.
11
Weight Fluctuation is Normal
Swinging 2-4 lbs daily is normal (water, food mass). Don't panic if the scale goes up overnight. Look at weekly averages.
12
Spicy Food Boosts Metabolism?
Capsaicin slightly raises body temp and metabolism, but the effect is tiny. Don't rely on it to offset a bad diet.
13
Too Much Cardio Can Kill Muscle
Excessive steady-state cardio (like long jogs) without enough protein can lead to muscle loss. Resistance training is key for body composition.
14
Plate Color Matters
Studies show people eat less from blue plates because blue is an appetite suppressant. Red and yellow (like fast food logos) stimulate appetite.
15
Eat Slowly
It takes about 20 minutes for your brain to signal fullness. If you eat fast, you overeat before you realize you're full.