We’re all guilty of it … a generous helping of comfort food here, a missed workout there, and suddenly your favourite shorts seem to have shrunk in the cupboard. With summer in full swing, the temptation to make up for lost time can be strong. Cue drastic diets, ambitious training schedules and promises to give up carbohydrates forever.

Fortunately, the science of fat loss offers a considerably more sensible approach, and some of it is quite fascinating.

Fat isn’t always the enemy

Humans have a specialised type of fat called brown adipose tissue, or brown fat, which helps produce heat when we’re exposed to cold temperatures. This process is called thermogenesis. Unlike white fat, which primarily stores energy, brown fat uses energy to help keep us warm. It’s a remarkable biological mechanism, although its contribution to everyday calorie expenditure varies between individuals.

Keep the muscle

The aim is to reduce body fat while maintaining, or potentially building, lean muscle. Achieving this requires a manageable calorie deficit, as severe restriction can leave you exhausted, compromise your training and increase the likelihood of muscle loss. Protein is particularly important during this process, supplying the amino acids needed for muscle maintenance and repair while helping you feel satisfied after meals. Including protein-rich foods such as eggs, fish, lean meat, dairy, lentils or tofu throughout the day, alongside regular resistance training, can help protect your hard-earned muscle. A quality protein supplement can also be useful when meeting your requirements through food alone proves difficult.

An interesting ingredient called HMB

One lesser-known ingredient in sports nutrition is beta-hydroxy beta-methylbutyrate, or HMB, a compound the body produces naturally when it metabolises the essential amino acid leucine. Researchers have been investigating its potential to reduce muscle protein breakdown and support recovery, with some studies suggesting it may help preserve lean muscle during periods of physical stress or demanding training.

Although findings vary, particularly among experienced athletes, HMB may be worth considering for individuals reducing their calorie intake while maintaining a regular exercise programme. Its potential benefits lie primarily in muscle maintenance and recovery, and it works alongside adequate protein intake and resistance training.

Don’t let your summer cut cut your performance

There’s a temptation to increase exercise intensity dramatically when trying to lose body fat. High-intensity interval training, or HIIT, can improve cardiovascular fitness and contribute to energy expenditure, but strength training deserves just as much attention because it helps preserve muscle while you’re eating fewer calories.

Certain sports nutrition ingredients may also support performance during demanding workouts. Creatine, for example, is extensively researched for its ability to improve strength and repeated high-intensity exercise performance. Creatine nitrate combines creatine with a nitrate component, although research into this specific form remains limited. Nitrates and ingredients such as citrulline malate are being studied for their potential effects on nitric oxide production and circulation, while beta-alanine can help buffer muscle acidity during intense exercise. Their effectiveness depends on the formulation, dosage and type of activity, and while none directly burns body fat, some may help you maintain the quality of your training.

Recovery also deserves a place in your programme, giving your muscles sufficient time to repair and adapt between workouts.

Make your results last longer than your tan

Fat loss ultimately comes down to consistently maintaining a manageable energy deficit, eating sufficient protein, staying active and allowing your body to recover. Adequate sleep, good hydration and enjoyable activities such as walking, swimming or cycling can all contribute to your progress, without requiring every workout to feel like a punishment.

Pay attention to how your clothes fit, improvements in strength and your energy levels, rather than obsessing over daily fluctuations on the scale. And leave room for the occasional ice cream, braai or meal out with friends. After all, summer is far too good to spend hungry, exhausted and miserable in pursuit of a number on the bathroom scale.

Content by NPL Nutritional Performance Labs.

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