Myth: You Have to Do Cardio to Lose Weight

Cardio has long been the go-to for anyone trying to drop body fat.Running, cycling, endless rounds of burpees—if it makes you sweat, it must be burning fat… right?

Not exactly.

What Actually Causes Fat Loss?

Fat loss happens when you're in a calorie deficit—meaning you’re burning more energy than you’re consuming over time.

Cardio can help with this because it burns calories. But it’s not the only tool—and it’s definitely not the most important one.

In fact, many people overdo cardio, feel constantly exhausted, and end up eating more just to compensate for the extra training.

So What Should You Focus On Instead?

1. Nutrition: You can’t out-train a poor diet. Eating in a way that supports a calorie deficit—without starving yourself—is key.

2. Strength training: Building muscle boosts your metabolism and helps you burn more calories at rest. Plus, it shapes your body as the fat comes off.

3. Daily movement: Walking, playing, standing more—it all adds up. Your overall activity (called NEAT: Non-Exercise Activity Thermogenesis - ie. non-structured exercise) plays a big role.

4. Consistency: Cardio alone won’t do much if the rest of your lifestyle isn’t aligned with your goals.

   
   

Cardio Isn’t Bad—It’s Just Not Magic

Cardio has loads of benefits—heart health, stamina, mental clarity, stress relief. But fat loss? That comes down to the big picture.

So if you enjoy cardio, go for it. But if you’re forcing yourself to do 60-minute runs every day just to lose fat—you don’t have to.

Focus on smart nutrition, movement you enjoy, and training you can sustain.

Because fat loss doesn’t come from punishment.It comes from understanding.