The Myth of the Fat-Burning Zone
The fat-burning zone. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities. Your metabolism—or your metabolic rate—is what determines how many calories you burn each day. It is controlled by your thyroid and is largely a factor of muscle mass. Every pound of muscle you put on requires approximately 50 calories per day to maintain. Consequently, putting on more lean muscle is the real key to long-term fat loss and body change.
Fasting, extreme low cal diets, and the “starvation mode”
If you try to lose too much weight too fast, your body will revert back to caveman mode and assume the reason you’re only eating 900 calories a day is because food is scarce and you’re starving. When this happens, your body will start to hoard the food you’re eating and shut down your metabolism, so you’ll burn even less calories and you won’t lose any weight. Then, when you start to eat more, you will quickly gain back even more weight than before. Aim to lose 1% of your body weight per week or less. More than that and it might not be healthy. Set realistic goals and be consistent with good nutrition