Cardio for fat loss?

The foundation of any fat loss approach is a calorie deficit, which means consuming fewer calories than your body expends in a day [1]. Cardio can be helpful for fat loss by increasing your calorie expenditure. But doing cardio is not a requirement for fat loss. If you create a calorie deficit simply through controlling calorie intake and lifting weights, you can lose fat without any cardio, as shown in this 2008 study [2].
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Also, it’s worth mentioning that just doing cardio typically isn’t enough. Research shows that doing cardio by itself does not burn enough calories to put you in a significant calorie deficit for fat loss [3]. Dialing in your nutrition is the foundation of a fat loss phase. Doing cardio can help, but it should be seen as a tool you use to increase energy expenditure while in a calorie deficit.
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For those seeking to lean down and maintain muscle, it’s helpful to keep strength training as your main form of exercise. Lifting weights helps you maintain muscle while losing fat [4]. This is not to say cardio should be avoided though. Cardio has several health benefits like improved cardiovascular health [5]. So I would also suggest most people incorporate at least 1 cardio-focused session per week in their routine.
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