If there were specific foods, supplements, or exercises that could make you lose fat, losing weight would be easy. If there were a cleanse at the local supplement store or you could just do 50 burpees to lose pounds, everyone’s weight problems would be solved. Unfortunately, it’s not reality.

Calories In vs. Calories Out. You consume calories in by eating and your body uses those calories as energy out. Unless you have a unique medical condition, your body works the same as every other human, and it comes down to one thing—the control of calories. Your age, weight, height, and amount of activity influence the number of calories you need. You lose weight or fat when you consume fewer calories than your body needs. Even though almost all human bodies use this same ratio, all bodies do incredible things to store every ounce—and some bodies make it hard to use up those stored energy supplies. Check out these scenarios. It can get complicated.

It Can Be Upside-Down. In one scenario, you can move more through both exercise and non-exercise activity to burn more calories, but the amount that you burn from activity is trivial compared to the amount you consume when you eat. You may have noticed that working out all the time without changing what or how you eat gives no results. If you do see some results right away, it won’t be sustainable. Increased activity is great but not everything.

On the Flip Slip. Yes, you can lose fat by reducing the calories you consume without having to exercise. Unfortunately, without exercise you miss the positive effects on muscle strength and size, bone density, flexibility, coordination, cardiovascular conditioning, and self-confidence. In this scenario, reducing calories is great, but it’s not everything.

The Power Combo. There really is a power combo when you piece it together. If you increase your activity and control the calories you eat, you are in the ideal spot to see fat loss without having to be miserable on either end of the eat—exercise spectrum. The emphasis is on finding balance.

The Ultimate Truth. Controlling your calories and exercise is the key to sustainable weight loss. If you have a medical condition that affects the way your body uses the energy you consume, balance is still important, and talking with your primary care provider can give you the added support you need.

But for the average human, avoid restrictive diets, supplements, or any other extreme measures that come with claims that seem too good to be true—or too easy. Find a consistent exercise program you enjoy and a way to control the calories you consume.

This is a point where fitness professionals, like the certified and experienced trainers at Viaro, can help you find the right methods and tools to help you reach a balance that is tailored to your lifestyle. You belong at Viaro.

Colby Bruton, BS, ACSM-Certified Personal Trainer

Manager, ViaroFit

For comments or questions, contact wellness@viarohealth.com