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Science vs Myths: The Truth About Fat Loss | Dr Zubair Afzal Here are 5 scientifically-backed myths about fat loss and weight loss, along with research evidence 1. Myth: You Can Target Fat Loss in Specific Areas (Spot Reduction) Reality: Fat loss occurs systematically not in targeted areas. Scientific Evidence: A study published in the Journal of Strength and Conditioning Research (2013) examined fat loss in people who performed exercises targeting one leg. The results showed fat loss across the entire body, with no significant reduction in the targeted area. Reference: Ramírez-Campillo et al 2013 2. Myth: Eating Fat Makes You Fat Reality: Healthy fats are essential for weight loss and overall health. Total caloric intake—not the type of macronutrient—is the primary determinant of weight gain. Scientific Evidence: The American Journal of Clinical Nutrition (2009) found that diets high in healthy fats (like the Mediterranean diet) improved weight loss and metabolic health compared to low-fat diets. Reference: Estruch et al.2009 3. Myth: Cardio Is the Only Way to Lose Weight • Reality: Resistance training is as effective as cardio for fat loss and has added benefits of preserving lean muscle mass. • Scientific Evidence: A study in Obesity (2012) found that resistance training was effective in reducing visceral fat and improving metabolic health, especially when combined with diet. Reference: Willis et al. 2012 4. Myth: Eating Less Always Means Losing More Weight • Reality: Severe calorie restriction slows metabolism and can lead to muscle loss. Sustainable calorie deficits work better for fat loss. • Scientific Evidence: Research in The American Journal of Clinical Nutrition (2014) demonstrated that extreme caloric restriction leads to adaptive thermogenesis (a slowed metabolism), making long-term weight loss harder. Reference: Rosenbaum & Leibel, 2014 5. Myth: Weight Loss Equals Fat Loss • Reality: Weight loss can include water, muscle, and fat. Preserving lean muscle mass is crucial for metabolic health and appearance. • Scientific Evidence: A 2016 study in the Journal of the American College of Nutrition highlighted that high-protein diets combined with resistance training preserved lean muscle while promoting fat loss. Reference: Pasiakos et al.2016 👉About Me I have been working as a Consultant Dietitian since 2019. My main areas of expertise are Weight Management, PCOS, Diabetes Management, Fatty Liver, and Medical Nutrition Therapy. For a customized diet plan, call us at 0333-2225035. Join our Expert Program advisory team with Dr. Zubair Afzal and participate in our Online Training/Treatment program. For more information, WhatsApp us at +92333-2225035. 🔔 Subscribe for more videos: https://www.youtube.com/@DrZacDiet Follow us on Social Media Instagram:https://www.instagram.com/dr_zac_diet_01 Facebook:https://www.facebook.com/DrZacdiet?mibextid=LQQJ4d #drzacdiet #drzubairafzal #weightloss #fatloss #dietplan

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SUBSCRIBE to our channel: http://bit.ly/subTigerFitness Keep it healthy at home with our Cooking w/Kara Playlist! http://bit.ly/cookwkara Marc Lobliner discusses if BCAA hinders fat loss. Join our Facebook group: https://www.facebook.com/groups/446290002455932/ Keep Up With Us: Instagram: https://www.instagram.com/tigerfitness/ Facebook: https://www.facebook.com/tigerfitnessonline Twitter: https://twitter.com/tigerfitnesscom Get Tiger Fit! Tiger Fitness has some of the best solutions to meet your fitness goals! We have Fat Burners, Pre-Workout, Protein bars, boosters and more! See how you can get in the best shape of your life here: https://www.tigerfitness.com/ For Business: [email protected] Join our Facebook group: https://www.facebook.com/groups/446290002455932/ Sign up for the Tiger Fitness newsletter: https://www.tigerfitness.com/newsletter-signup About Tiger Fitness: NEW VIDEOS DAILY! Fitness channel led by TigerFitness.com CMO/MTS Nutrition CEO Marc Lobliner covering all topics related to fitness, current events and the best ways to help you reach your goals! BCAA and Fat Loss | Tiger Fitnesshttps://www.youtube.com/watch?v=RmTt9_LsoIg Tiger Fitness https://www.youtube.com/user/TheTigerFitness

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In this video, we’ll tackle the question: *Can crunches really help you lose belly fat? * The truth is, while crunches are great for building abdominal strength, they don't directly burn belly fat. Belly fat is primarily reduced through a combination of proper diet, overall fat-burning exercises, and consistency. But don’t worry—if you want to lose belly fat quickly and effectively, I've got a fat-burning routine you can do without needing any equipment. Here’s the workout plan to target stubborn belly fat: 1. **50 Bent-Over Mountain Climbers**: This move gets your heart rate up and activates your core, quickly putting you in a fat-burning state. 2. **50 Alternating Side Knee Lifts**: This exercise focuses on the sides of your waist and abdomen, helping reduce fat accumulation on your love handles and obliques. 3. **30 Abdominal Jumps**: Target your lower abdomen with this powerful move to help tighten and reduce stubborn belly fat in the lower stomach area. 4. **30 Bent-Over Jumping Jacks**: Finish with this full-body movement to engage your entire abdomen and help tighten up all areas of your belly. Repeat the cycle of these four exercises for **six to eight rounds** each day to see optimal results! If you're looking for a simple, effective workout routine that can be done at home to shed belly fat, this is the routine for you. Consistency is key, so stick with it and pair it with a balanced diet for the best results. Don’t forget to like, subscribe, and hit the bell icon to stay updated on more fitness tips! Belly fat Crunches Lose belly fat Fat burning exercises Abdominal workout Quick belly fat loss Home workout Flat stomach exercises Core workout Burn belly fat fast Lose stomach fat No equipment workout Weight loss routine Get rid of love handles Full-body workout Ab exercises Target lower belly fat Fat loss routine Jumping jacks Mountain climber's workout #BellyFat #LoseBellyFat #FatBurningExercises #AbdominalWorkout #HomeWorkout #FlatStomach #CoreWorkout #LoseStomachFat #QuickFatLoss #FitnessRoutine #WeightLossJourney #BurnBellyFatFast #JumpingJacks #MountainClimbers #NoEquipmentWorkout #FullBodyWorkout #LoveHandles #LowerBellyFat #AbExercises #FatLossRoutine

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