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Will Walking Reduce My Body Fat to 12%

I was looking through my news feed and saw this video

I wanted to explain why the study done in this video is not accurate.

  1. Calorie restriction works in many individuals that do not have the FTO gene. Certain expressions of this gene cannot rely on calorie restriction alone. Here are some tips for losing weight if you have the FTO gene:

  • Include protein in your diet. FTO gene variants have been linked to a lower risk of obesity and decreased food cravings when on a low-calorie diet with adequate protein intake. Common food sources of protein include cottage cheese, chicken, fish, and eggs.

  • Depending on your genotype, you may want to reassess your dietary fat and protein intake. Heterozygous risk variant carriers lose weight more effectively with low-fat diets while homozygous risk variant carriers lose weight more effectively with low-fat, high-protein diets.

  • People with only a moderate genetic predisposition to be overweight have a good chance of losing weight on their own by eating fewer calories and getting more vigorous exercise more often.

  1. Running or walking does not automatically burn muscle. However, increasing your running routine without fueling your body with food or doing other training can burn so much energy that you lose muscle and fat.

  2. Here are some reasons why body fat percentage may not be the goal of exercise:

  • There are no official guidelines for body fat percentage loss

  • Most experts agree that a 1% loss per month is generally safe and doable

  • Losing enough body fat and retaining enough muscle to see abs can take months or years

  • Muscle is more important to health than fat

  • Having more muscle will naturally lead to a higher metabolism and lower body fat percentage

  • Body composition scales can be inaccurate because a person's hydration status can affect accuracy

  • Consistent changes in physical activity, such as exercise training, can affect body composition by changing muscle mass

Need some help creating a fitness plan that works for you? Give us a call!

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