Why Cardio Alone Isn’t the Secret to Fat Loss and What Actually Is
Hint: Walking counts, and weights are your best friend.
A mindful note: This blog post is going to talk about exercise in relation to weight loss, calories will be discussed. If this does not support your journey please feel free to skip this one! Kind Moves has always been diet culture free, but also based in bodily autonomy and if you do want to peruse weight loss, I want you to do it in the kindest way possible and in a way that’s actually backed up by science, so that is the rationale behind this post, Cat x
There’s a long-standing myth that the more you sweat, the more fat you’ll lose. And while the post-HIIT glow and that “killed-it” feeling are undeniably addictive, science tells a different story about how our bodies burn calories and how best to support fat loss without burning out.
Welcome to your Kind Moves crash course in metabolism, movement, and why walking and lifting weights might be more effective (and sustainable) than the daily 6am spin class. Let’s break it down.
The Truth About Calorie Burn (and Why It Has Limits)
You may have heard of Burn, the best-selling book by metabolism researcher Dr Herman Pontzer. His research has rocked the fitness world with one core finding:
Our bodies have a cap on how many calories they can burn each day — even if we move more.
Pontzer studied highly active hunter-gatherer communities and found that despite being on their feet all day, their total daily energy expenditure wasn’t much higher than that of the average desk-bound Westerner. That’s because our bodies are clever, when we burn more through exercise, they adjust by reducing energy spent on other functions like digestion, immune response, and even unconscious movement (aka fidgeting).
So yes, your HIIT class might burn 300 calories, but your body could subtly “save” some of that energy elsewhere, leaving your overall deficit smaller than you think.
🧠 So... Is Exercise Useless for Fat Loss?
Not at all, but it’s not the magic bullet either.
While cardio and HIIT absolutely burn calories and boost your cardiovascular fitness, they don’t move the needle much on fat loss unless paired with:
Nutrition (what you eat matters most)
NEAT (non-exercise movement throughout the day)
Consistency and recovery
Smartwatches often overestimate calorie burn. And intense workouts can increase hunger, leading to unintentional overeating. So if you’ve ever thought “I worked out, I earned this,” only to feel stuck in your progress, you're not imagining things.
🚶♀️Meet Your New Best Friend: NEAT
NEAT stands for Non-Exercise Activity Thermogenesis, the energy you burn doing all the non-workout stuff: walking to the shop, tidying your home, fidgeting at your desk, running errands.
Not as exciting as a hot cardio pilates class but, NEAT makes up a much bigger portion of your daily calorie burn than structured workouts do.
And the best part? Unlike high-intensity workouts, NEAT doesn’t spike your hunger or leave you exhausted. It’s sustainable, easy on your body, and adds up fast! Especially when you’re walking more, standing often, and just...moving through life.
💡 Pro tip: Aim for 4,000–10,000 steps a day. Think morning strolls, walking meetings, evening podcasts, it all counts.
💫 What About Walking and Zone 2 Cardio?
Low-to-moderate intensity movement like brisk walking, gentle cycling, or easy jogging, is often called Zone 2 cardio. It’s where your heart rate is up, but you can still chat comfortably.
Here’s why it’s a fat loss win:
Burns a decent amount of energy without overtaxing your body
Boosts your ability to burn fat for fuel
Improves heart health and recovery
Can be done daily, no need for rest days
Walking 45–60 minutes a day can burn 200–400 calories - quietly, steadily, and without needing a change of clothes.
🏋️♀️ Strength Training: The Real Fat-Loss Hero
If walking is your steady sidekick, strength training is your superhero. And if you’re still avoiding the weights section because you're worried about “bulking up” — it’s time to rewrite that story.
Here’s why strength training is especially powerful for women:
🔥 Muscle Burns More Calories Than Fat
Muscle is metabolically active tissue. That means:
The more muscle you have, the higher your resting metabolism (even while you sleep).
Strength training doesn’t just burn calories during your session — it helps you burn more all day long.
🦴 It Supports Bone Health
Lifting weights increases bone density, which is crucial for women — especially as we age. It helps reduce the risk of osteoporosis and supports joint health.
💪 It Builds a Strong, Functional Body
Forget shrinking — strength training helps you feel strong, stable and capable. Think: carrying groceries, hiking with ease, injury prevention, and better posture.
🌸 It Boosts Hormones & Mood
Lifting weights can improve insulin sensitivity, reduce stress, and even help balance hormones — all of which support fat loss and energy levels.
🎯 So, What Does Work for Fat Loss?
Here’s your science-backed cheat sheet:
✨ What Helps ❌ What Doesn’t
Eating enough nourishing protein-rich food Vs Starving yourself or skipping meals
NEAT: Daily movement and walking Vs Sitting all day, then overcompensating with one big workout
Strength training 2–4x per week Vs Only doing cardio or HIIT
Sleep, stress management, consistency Vs Obsessing over calories or perfection
🧡 Final Thoughts: Be Kind, Be Consistent
The most powerful fat-loss tools aren’t extreme - they’re consistent, supportive, and rooted in how your body actually works.
Want to feel more energised, strong, and balanced? Start walking daily.
Want a metabolism that works with you, not against you? Build some muscle.
Want to feel more in control of your health? Focus on daily habits, not just gym sessions.
Your body isn’t a math equation — it’s a system. And when you work with it, gently and consistently, amazing things happen.
No punishment. No extremes. Just Kind Moves — and results that last.
💬 Want to Start Strength Training But Not Sure How?
Ready to build a consistent, feel-good relationship with movement — no pressure, no guilt?
Kind Moves is here to support you every step of the way.
✨ Click here to learn more about Kind Moves Studio and start moving with kindness.
