Exposing Fat Loss Myths

Here at Zone One, we’re big on education, consistency and results. And when it comes to fat loss, it’s time to call out the nonsense.

From cutting out carbs, to detox teas, the fitness industry is full of gimmicks that prey on people’s insecurities and promises of a quick fix. We’re not here for that, and neither should you be.

Currently, given the rise in use of weight loss drugs, it’s never been more important to remind people that fitness is a better predictor of health than body fat.

We feel it’s important to stress this point.

Now that being said, let’s break down some of the most common fat loss fads before highlighting what you actually need to focus on if you’re serious about improving your physique, performance and overall health.

Let’s kick things off with ‘fat loss fads’ to leave behind:

1. Low Carb Diets

Who doesn't enjoy carbs!? Carbs have somehow become the villain of the nutrition world but let’s be clear; carbohydrates are not your enemy. Especially if you’re training hard (like all of our Zone members). Carbs are your body’s preferred source of fuel for strength training, conditioning, and recovery. Cut them too low, and you’ll likely feel sluggish, flat, and underperform in workouts.

2. Detoxes & Juice Cleanses

Your body already has a detox system (that's your liver and kidneys). Going on a juice cleanse might make the scale drop (hello, water weight), but it won’t lead to sustainable fat loss. Plus, you’ll likely lose muscle, energy, and your sanity (no one wants that!).

3. “Fat-Burning” Supplements

The labels are flashy, the promises are wild, and the results? Mostly placebo. No pill or powder will magically melt away fat. Most of these are packed with caffeine, and while that might curb your appetite for a while, it’s not a long term solution.

4. Extremely Low Calorie Diets

Yes, calorie deficits are key to fat loss, but extreme restriction leads to muscle loss, hormone issues, poor performance, and rebound weight gain. It's unsustainable and not worth it.

Now…what Actually Works (and feels good long term):

1. Strength Training & Consistent Movement

Lifting weights not only improves your body composition but also boosts performance, and confidence inside and outside of the gym. Daily movement outside of the gym (running, steps, yoga, stretching) is good for your body and your mind.

2. Sustainable Calorie Control

Instead of starving yourself, aim for a slight calorie deficit (around 10%-20%) and fill yor calories with plenty of protein, carbs, fiber, healthy fats and whole foods. Think of food as fuel and energy, not punishment.

3. Sleep, Stress, and Recovery

Don’t underestimate these. Chronic stress and poor sleep can derail fat loss and have a negative impact, not to mention your mood, energy, and motivation won't be the best.

4. Support and Accountability

That’s where small group training shines. You're not alone. You have coaches to guide you, a community that’s got your back, and a structure that makes consistency easier.

One last thing...

If you’re working on dropping body fat, you don’t have to rely on the latest fads or trends you see online.

Let’s keep it real, sustainable, and built around what actually works.

Your body is capable of amazing things. Let’s fuel it, move it, and support it the right way.

Got questions about your fat loss journey? Chat to one of our coaches, we’re here to help!