Is Cardio Stopping You From Losing Weight?

thisfitmum
Jul 16
3 min read

Yep… I said it.Cardio might actually be stopping you from losing weight not helping it.

I know that sounds backwards. You’re probably thinking:

"But I burn so many calories when I run"
"My watch says I smashed 500+ cals, that's got to count, right?"
"Surely the more I sweat, the bettwer the fat loss?"

Let’s break down why that’s a myth and what actually works when it comes to sustainable fat loss.

Common Misconception: Cardio burns more calories than weights

Yes, cardio burns calories while you’re doing it. But the second you stop, so does the burn. Cardio is like renting your results. You get something temporarily, but you’re not building anything long term.

Strength training builds lean muscle, and that muscle is metabolically active. It means your body burns more calories all day, every day, even when you're not training.

The more muscle you have, the faster your metabolism works. That’s the long game.

High heart rate cardio = better fat loss?

Not quite.

High-intensity cardio relies more on carbohydrates for energy and less on fat. It also spikes cortisol, your stress hormone, and increases ghrelin, your hunger hormone.

This means you are more likely to crave quick energy like sugar and refined carbs, which can lead to overeating. You might feel like you "earned" food, but your body is just responding to stress and depletion.

The more you sweat, the more you burn?

Nope.

Sweating is your body’s cooling mechanism. It’s not an indicator of how much fat you’ve burned.

How much you sweat depends on genetics, body mass, the environment, and the temperature of your workout space.

More sweat doesn’t equal more fat loss.

Steps don’t matter if you’re doing cardio?

This is a big one.

Your daily non-exercise activity, also known as NEAT (things like steps, walking to the shops, cleaning, moving around the house), actually makes up around 50 percent of your non-resting calorie burn.

Cardio helps burn calories in the moment.But NEAT helps regulate blood sugar, doesn’t trigger hunger, doesn’t fatigue the body, and adds up significantly over time. It’s one of the most underrated tools for managing weight.

Longer cardio sessions = better fat loss?

Doing more isn’t always better.

Longer cardio sessions can raise cortisol, increase inflammation, break down muscle tissue, and cause fatigue.They also increase the risk of injury and water retention if you’re not fuelling and recovering properly.

Over time, this can lead to plateaus or even weight gain. Your body needs balance, not burnout.

Running is the best form of cardio for fat loss?

Running is easy to access and great for building endurance and relieving stress.But it’s also high impact. It puts a lot of strain on your knees, hips, ankles, and lower back, especially if you have existing joint issues or carry extra weight.

Other forms of cardio like incline walking, cycling, swimming, or circuits can be more joint-friendly and just as effective depending on your goals.

Tracking calorie burn is the key to fat loss?

Your fitness watch or app is likely wrong.Studies show calorie burn estimates can be off by up to 80%.

If you’re using MyFitnessPal, make sure you turn off the setting that adds back exercise calories. It’s under Goals .The app adds in extra calories for movement, which can cause you to unknowingly eat more than you actually burned.

This is one of the most common reasons people plateau.

The truth about cardio and losing weight - what actually matters?

It’s not about burning more calories with cardio. It’s about creating a consistent, sustainable plan that includes:

A calorie-controlled, high-protein diet
Strength training
Daily steps and non-exercise movement
Quality sleep and stress management

Cardio can be supportive. It’s great for cardiovascular health and fitness. But it shouldn’t be your main tool for fat loss.

If this made you rethink your approach or confirmed something you’ve been unsure about, and if you want a smart, sustainable plan that helps you get lean, strong, and confident without burning out, check out my coaching options at www.thisfitmum.com/coaching

You don’t need to do more.

You need to do what works.