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You’ve probably heard the saying, “Abs are made in the kitchen.” Turns out, there’s a lot of truth to that.
When it comes to fat loss and body composition changes, in other words actually “looking like you lift,” nutrition carries most of the load, around 80 to 90 percent of the equation. That doesn’t mean workouts don’t matter (we’ll get to that). If your goal is to see visible changes in your body, nutrition is the lever that moves things fastest.
At its core, fat loss comes down to one thing: burning fewer calories than you consume. And the reality is simple. It is much easier to control what goes in than it is to try to out-train what comes out.
A typical workout burns far fewer calories than most people think.
Spoiler alert: your Apple Watch or fitness tracker is likely overestimating your burn by as much as 50 percent.
It is far easier to avoid eating 500 extra calories than it is to burn 500 off. And while it is easy to take in thousands of calories over a weekend, such as dinner out, a few beers, or a bag of Doritos, it is nearly impossible to burn that much through exercise. For perspective, a 175-pound man would burn only about 1,500 to 1,700 calories running a half marathon (13.1 miles).
This is why being consistent in your workouts but loose in your nutrition often leads to frustration. The effort isn’t wasted, but you won’t see the changes you’re working for.
If nutrition drives fat loss, workouts shape what’s underneath. Training builds muscle, and muscle changes everything. It gives your body shape, boosts your metabolism, and helps you burn more calories even at rest.
Workouts also keep you strong, capable, and confident. And let’s not forget: more movement means more total calories burned, which supports your nutrition efforts.
The real transformation happens when you combine consistent training with intentional nutrition. Training alone can make you stronger. Nutrition alone can make you smaller. Together, they create the result most people want: leaner, stronger, and healthier.
At Beo, we coach both sides of the equation. If you are showing up for your workouts but not seeing the results you want, it is time to dial in your nutrition. Our Beo Nutrition coaches are here to help you do exactly that, so your effort in the gym finally pays off.
Ready to stop spinning your wheels and start seeing real results? Reach out today and let’s talk about whether Beo Nutrition coaching is the game-changer you have been missing.