Now listen - LISTEN!

We at 4D want to teach you math (or maths, your choice) , or even an Excel formula, or even SQL for you techies

IF Calories In > Calories Out, THEN Weight increases

IF Calories Out > Calories In, THEN Weight decreases

Burning fat, also known as fat loss or weight loss, is a complex process that involves several factors, including diet and exercise. While it's possible to lose weight through diet or exercise alone, a balanced combination of both is generally more effective and sustainable. Here's why:

1. Calorie deficit: To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you expend. A balanced diet combined with exercise helps achieve this deficit more easily. A diet that includes a variety of nutrient-dense foods in appropriate portions can help control calorie intake, while exercise helps burn additional calories and increases your overall energy expenditure. A fitness tracker such as the Fitbit Charge can help you to estimate the number of calories you’re burning during different types of exercise.

2. Muscle preservation: When you create a calorie deficit, your body may start breaking down muscle tissue along with fat for energy. However, incorporating exercise, especially resistance training, into your routine helps preserve and build muscle mass. Resistance training can come in the form of bodyweight strength workouts, using resistance bands or hitting the weights or weight machines. More muscle mass contributes to a higher metabolic rate, which means you burn more calories at rest. By maintaining or increasing muscle mass, you can enhance your fat-burning potential.

3. Metabolic efficiency: A balanced diet provides the necessary nutrients for optimal metabolic function. When you consume a variety of whole foods, including lean proteins, healthy fats, complex carbohydrates, vitamins, and minerals, you support your body's metabolic processes. This helps regulate hormone production, energy utilization, and nutrient absorption, all of which play a role in fat metabolism. Inadequate nutrition can hinder your body's ability to efficiently burn fat.

4. Sustained energy levels: Combining a balanced diet with exercise helps maintain stable energy levels throughout the day. A diet that includes complex carbohydrates, fiber, and adequate protein can provide a steady release of energy, preventing energy crashes and reducing the likelihood of overeating. Regular exercise also boosts energy levels and improves overall stamina, enabling you to engage in more physical activity and burn more calories. For some inspiration for home workouts, Fiit and Peloton offer free trials to get you started.

5. Overall health and well-being: A balanced diet and exercise program promote overall health, which is essential for long-term fat loss. Regular exercise has numerous health benefits, including improved cardiovascular health, enhanced mood, increased insulin sensitivity, and reduced risk of chronic diseases. A balanced diet rich in essential nutrients supports optimal bodily functions, immunity, and mental well-being. When you feel healthier and happier, it becomes easier to stick to your weight loss goals.

It's important to note that individual needs may vary, and consulting with a healthcare professional or registered dietitian can help tailor a balanced diet and exercise program to your specific requirements. Additionally, other factors such as genetics, sleep, stress management, and lifestyle choices can also impact fat loss.

SO 4D ers. Balanced calories means static weight. Add or subtract calories at your choice, but don’t expect any other weight loss techniques to work (unless you amputate a body part).

And no, you are not going to look like David Gandy, ever. Just try to be a more toned you (because you are pretty great).