so, I think I've got this straight. Burn more calories than you take in and you'll lose weight. But do cardio for fat loss. Here is my question. Can you have fat loss by burning more calories than you consume without cardio? Normally, I go to the gym and run. But my chest is really congested right now, and I can't breath very well. I couldn't run today. I walked instead, burning almost the same amount of calories as I would have running, just taking a longer time to do it. Is that going to help at all with my fat loss or does my heart rate have to be elevated in order for fat loss to occur?

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You do not have to run in order to lose fat. Your body burns calories all day, everyday. If you are taking in less than you are using, viola, you are going to lose fat. You don't have to have your heart rate at any certain point to be losing fat. Don't worry about running today. Let your chest clear up.

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Ditto that.

And although calories in vs. calories out is the core tenant of weight loss.... realize that there's more to it than this if your goal is long-lasting weight loss, a good physique, and health.

If this weren't the case, you could eat 150 calories of chocolate cake each day and look great.

Creating a caloric deficit is necessary. This can come by way of controlled eating, increase in exercise (activity), or a combination of the two. Ideally it's a combo.

Beyond that though, you want to make sure you're using a sane caloric deficit. Dropping your intake 50% below maintenance, unless you are morbidly obese, probably isn't the answer. Even then it's rarely the answer.

Also paying attention to what you eat is mighty important, obviously. So getting enough protein and good fats in should be priority number one. Carbs should come primarily from non-processed stuff, but do feel free to leave room for a few cheats here and there.

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