3 Myths on fat-loss success

By - Dr. Derek Wilcox, PhD Sport Physiology and Performance TPI VBT


Debunking Fitness Myths: Focus on What Really Works

With so much conflicting information in the fitness world, it’s no wonder people feel overwhelmed when trying to lose body fat and get leaner. Did you know that nearly 80% of people who start a weight loss journey give up within the first month? Let’s tackle three of the biggest myths that often derail progress and clear up the confusion. While some of these myths contain a grain of truth, they are often exaggerated or misunderstood, leading to frustration and less-than-optimal results. Let’s set the record straight.

One of the first questions I often get from clients after sending them their nutrition and exercise plans is, “Where’s the cardio, and how much should I be doing?”

I remember Sarah, a client training for her first 5K. She assumed running miles every day was the secret to shedding fat. When I explained that we’d focus on daily steps and resistance training rather than endless cardio, she was skeptical. Yet, a few months later, she not only hit her fat loss goals but also ran her best times—feeling stronger and more energetic along the way. Stories like Sarah’s show how rethinking cardio can make a big difference.

The simple truth? Aside from getting 8,000–10,000 steps daily, you don’t need to jump into cardio sessions immediately—especially when you’re just starting! While it’s possible to lose weight with heavy cardio, it often comes with downsides. Once your weight loss phase ends, you may regain the weight because cardio alone doesn’t significantly boost your long-term calorie-burning potential. In fact, excessive cardio can lead to muscle loss, particularly when paired with a calorie deficit, further reducing your metabolic rate.

The Solution: Cardio can be an excellent tool—when used appropriately. Instead of relying solely on, use cardio to complement resistance training. Timing is also crucial. Introduce cardio when weight loss slows, rather than making it your main focus from the start. A balanced diet, a moderate calorie deficit, and consistent weightlifting will preserve muscle mass and improve your metabolism, making your fat loss journey more sustainable with less risk of rebound.

When starting a new fat loss plan, many people feel motivated and ready to overhaul every aspect of their life. While enthusiasm is great—and as a coach, I’d much rather help clients scale back than push them to do more—it’s important to manage expectations.

The truth is, you don’t need to flip your world upside down to make progress. Trying to change everything at once often leads to burnout and frustration. Success lies in progress, not perfection.

When I write plans, especially for nutrition, I never expect people to start following them perfectly. Most people never follow a nutrition plan perfectly, and that's totally fine! As long as you can do pretty well consistently over a longer period of time, you will find a lot more success than trying to get everything perfect and handling the stress that comes with that, which is often what shoots people in the foot.

The Key Takeaway: Focus on building habits you can sustain for the long term. It’s not about short bursts of extreme effort but about consistent, incremental progress. Life isn’t perfect, and your nutrition plan doesn’t have to be either.

From low-carb crazes to celebrity-endorsed cleanses, gimmick diets promise rapid results with minimal effort. While they might lead to short-term weight loss, they rarely deliver sustainable, long-term success.

At its core, fat loss boils down to calorie balance—the energy you consume versus the energy you expend. If you eat more calories than you burn, you’ll gain weight. If you eat fewer calories than you burn, you’ll lose weight. No supplement, exotic ingredient, or trendy diet can change this fact.

Research comparing diet styles—low-carb, high-carb, low-fat, high-fat—shows similar weight loss results when calorie intake is controlled. The best diet is the one that fits your lifestyle and preferences.

Take intermittent fasting, for example. For some, it’s a great way to control calorie intake without feeling deprived. For others, skipping breakfast is a nightmare. Both groups can succeed because fat loss isn’t about magic diets—it’s about consistency.

Sustainability Is Everything: Whether you prefer balanced meals, flexible dieting, or a more rigid approach, find what works for you. A diet that feels like torture is doomed to fail. Instead, focus on an eating style you genuinely enjoy and can stick to for the long haul.


Final Thoughts: Balance Over Perfection

Fitness and fat loss aren’t about chasing perfection or quick fixes. They’re about making smart, sustainable choices that align with your goals and values.

Find an approach that works for you and brings you joy. This could mean discovering a type of exercise you look forward to—like dance, hiking, or martial arts—or finding healthy, satisfying recipes that make you excited to eat well. Maybe it’s weightlifting, sticking to a simple meal plan, or allowing yourself an occasional treat without guilt. Whatever it is, it should enhance your life, not feel restrictive.

The goal isn’t just a leaner body—it’s a healthier, happier lifestyle that supports your well-being for the long run. So, keep striving for progress, stay consistent, and remember: you’ve got this!

 

Ready to level up without all the guesswork? With 1:1 coaching, I’ll simplify everything for you—no more stressing over meal timing or complicated plans. Together, we’ll create a clear, easy-to-follow nutrition and training plan that fits your goals and lifestyle. Whether you’re aiming for a personal best or just trying to stay consistent, I’ve got you covered.

Ready to simplify your fitness journey and unlock your potential? Let’s get started.

Find Dr. Wilcox on..

Instagram: @wilcoxstrengthinc

 

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