Does not reaching the fat-burning heart rate mean no fat loss?

In general, not reaching the fat-burning heart rate does not mean that fat loss is not occurring. Fat loss can still be achieved without reaching the fat-burning heart rate, although the efficiency might differ. The fat-burning heart rate refers to a heart rate range in which the proportion of energy supplied by fat is relatively higher under a certain exercise intensity. However, the key to fat loss lies in expending more calories than consumed. Even without reaching the fat-burning heart rate, low-intensity exercise or other forms of physical activity can still burn calories and promote fat metabolism. In addition, dietary control, lifestyle adjustments, and full-body exercises also play significant roles in fat loss. Relying solely on achieving the fat-burning heart rate cannot fully determine success or failure in losing fat.

To enhance fat loss effectiveness, it is recommended to implement comprehensive management by combining various forms of exercise with healthy eating. One can choose low-intensity aerobic exercises such as brisk walking or cycling, while incorporating strength training to increase basal metabolic rate. Regarding diet, intake of high-calorie foods should be reduced, with a higher proportion of foods rich in dietary fiber and high-quality protein. By monitoring weight changes and physical condition to adjust the plan, gradual achievement of fat loss goals becomes possible.