Nancy, I’m trying to lose about 20 pounds and I want to know how to burn the most fat. I’ve heard I should 1) exercise on an empty stomach, because that results in more fat burning, and 2) do low intensity “fat burning” exercise rather than push my self very hard.  What do you suggest?

Answer: Burning fat differs from losing body fat. Burning fat occurs with low level activity. Two perfect examples of fat burning exercise are sitting and sleeping––but I doubt if those are the most conducive way to lose body fat! 

In order to lose undesired body fat, you have to create a calorie deficit. Any type of exercise can contribute towards this deficit. If, by the end of the day, you have burned more calories than you have eaten, this calorie deficit will contribute to loss of body fat.

I vote against exercising on an empty stomach. I suggest you fuel yourself with 100 to 300 calories of a pre-exercise snack. This fuel will boost your blood sugar, energize your workout, and help you enjoy your exercise program. The snack will help you have energy to exercise longer and harder, and you’ll end up burning more calories than if you were to work out “on empty.” The pre-exercise snack will also curb your appetite so that, after the workout, you will be less likely to reward yourself with 400 calories of treats that you rationalize you “deserve” to eat.

The “E” in exercise should stanf for Enjoyment. You should be exercising because it helps you feel good, feel good about yourself, relieve stress, enhance fitness and improve your health. Please don’t use exercise as a form of punishment for having excess body fat.

For additional help with exercise and weight management, please see Nancy Clark’s Sports Nutrition Guidebook.

Nancy Clark MS RD CSSD

Yesterday I received a phone call from a writer for Backpacker magazine. He talked about “dieters’ hikes” (sort of like “fat camps”) for people who want to lose undesired body fat. He participated in one of the hikes, and said he lost weight — that is, until he returned to civilization and immediately stuffed himself with an over-sized Mexican dinner.

While he raved about the dieters’ hike, I reminded him losing weight is just part of the process. Dieters have to keep the weight off—and that means learning how to manage the American Food Supply, not just be denied and deprived while restricted to the wilderness.

The bottom line is: If you want to lose undesired body fat, please think about learning how to EAT, instead of embarking on a food program you really don’t want to maintain for the rest of your life. (Do you really want to never eat bagels, potato, or pasta for the rest of your life?)

Your best bet if to get personalized nutrition advice from a board certified specialist in sports dietetics (CSSD). You can find your local sports nutrition expert by using the referral network at www.SCANdpg.org.

Sports dietitians are an under-utilized coach. You’ll wish you hadn’t waited so long for profesional food help. You can also find helpful information in my Sports Nutrition Guidebook (2008; www.nancyclarkrd.com )

Here’s to success with food and exercise!

Nancy Clark MS RD CSSD