The mindset is still out there, if you want to lose body fat, then you need to run.
The reality is this, that is not the truth.
If you want to lose body fat then there are two things you can do:
-Lift weights (compound movements - multi joint movements)
I won't go into too much depth about nutrition because it is literally individualized. What works for one person may not work for someone else. Some individuals may need to focus on one macro-nutrient more than an other individuals. Some individuals may need to go on a calculated caloric deficit while others may need to go on a calculated caloric surplus. Some individuals need to focus more on quality over quantity.
Nutrition is individualized which is why working with a Nutrition coach is so valuable. Trying to figure this out on your own can be overwhelming and confusing.
So now lets talk about how you can lose body fat by lifting weights. The first reason is performing compound movements such as deadlifts, squats, and presses produces what is known as neuroendocrine response. Neuroendocrine response is a hormonal response which is an essential response that we require as humans to increase our muscle mass and bone density. These hormonal responses include testosterone, insulin-like growth factor and human growth hormone. As you build muscle mass utilizing compound movements under intensity you are burning body fat. The second reason is known as Excess Post-Exercise Oxygen Consumption which states that once you lift weights under intensity, your body continues to burn body fat for a while as it cools down and returns to homoeostasis. So as you are doing nothing, your body continues to burn body fat.
Running only burns calories in the moment, performing compound movements under intensity burns body fat and builds muscle mass for multiple hours once your training session is complete.
This is what makes CrossFit so potent. We perform compound movements under intensity while under the watchful eye of an coach. This allows you to move safe, efficient and effective. This allows you to get to your goals.