We’ve heard it all at this point. Don’t eat carbs if you want to lose weight, sugar makes you fat, keto diet for the win, you need to sleep at the gym before you see results. Oh, juice “detoxes” to cleanse your system. No and No. Just No. There are many misconceptions, and myths that surrounds the world of fitness, and diet. Many myths persists, which can lead to frustration, and potentially hinder progress. So, you don’t have to listen to these claims anymore, they’re not accurate or true, and can confuse you about health, and well-being.
Fitness and Diet Myths
1 . Spot fat reduction
Many people believe that by doing exercises that target a specific area on their body, they can reduce fat in that area. Unfortunately, that’s not how the body works. Fat loss is a systemic process, you can’t choose where you lose fat. Rather, you should focus on overall fat loss through a combination of balanced diet, and exercise. Then, you will see results across your body.
2 . Carbs make you gain fat
Nope, carbs are not the enemy, but your eating habits are what is keeping you from losing weight. National Institutes of Health (NIH) shows that foods high in carbohydrates are an important part of a healthy diet, since they are a vital source of energy for the body to perform physical activities. Therefore, focus on whole, complex carbs like whole grains, fruits, and vegetables, instead of cutting them out completely.
3 . All calories have the same effect on the body
Actually they don’t. While a calorie is a calorie in terms of energy, dietary calories have different effects. Because the sources of calories you consume matter a lot. For example, 100 calories from a sugary soda provide, little to no nutritional benefit, and can lead to blood sugar spikes. While 100 calories from a handful of almonds offer protein, healthy fats and fiber, which keep you fuller for longer. Prioritize nutrient-dense foods to support your health, and fitness goals.
4 . Training a muscle more= muscle growth
Overtraining is never the way to go. Training two or three times a week is enough to build muscle. Studies (pubmed.ncbi.nlm.nih.gov ) suggest that 2 or 3 times is a good way to train your muscles. And anything more than that, does not promise more results or growth. It’s important to give your muscles time to recover, because muscle building without recovery won’t generate any results or growth.
5 . Eating at night makes you gain excess fat
The time of the day you eat doesn’t matter as much as people say they do. Eating after 7 pm doesn’t make you gain fat, you can eat whenever, just make sure you’re in a calorie deficit. However, eating too late at night is not very good, it might disturb your sleep. If you can help it eat earlier, and if you must have a very late dinner, eat in smaller portions, and avoid highly processed foods. That said, eating at night is not going to make doesn’t cause weight gain, so just enjoy your meals when you want to.
6 . Crunches are the best exercise for a six-pack
True, crunches can strengthen abdominal muscles, but they won’t necessarily lead to visible abs. A combination of core exercises, healthy diet, and low body fat percentage is what makes those abs show.
7 . You need to spend hours at the gym to see results
Longer workouts don’t necessary equal better results. Short, intense workouts can be just as effective as longer sessions. Although if you like to spend all day at the gym, that’s fine, it’s your choice. But it doesn’t mean that the other guy who doesn’t, wouldn’t see results. Try to focus on quality over quantity and incorporate high-intensity-interval training (HIIT) into your routine.
8 . Cardio is the best way to lose weight
Umm nope. Cardio can help with weight loss, but it’s not only factor nor the “best” way to lose body fat. Strength training, nutrition, and overall lifestyle habits play a significant role in weight loss. So, it’s not only about running for hours, but working on all other aspects of your body, and your life in general.
9 . Certain foods can “burn” fat
The claim that certain foods promote fat loss, is not true. The fact is there are certain foods that create better satiety, making you feel fuller for longer. But, that doesn’t mean they make you lose fat or go ahead and melt the fat in your body.
10 . Keto diet is the best diet for fat loss
No it’s not. The best diet for fat loss is that one that allows you to sustain a calorie deficit, without cutting certain good groups.
11 . Weight loss means losing weight every week
This myth assumes that weight loss should be linear and consistent, with the number on the scale dropping every week. However, this isn’t always the case. Your body may not drop a pound or 2 after a week of working out, and eating healthily. And this is because weight loss can be unpredictable and may vary from week to week. Factors such as water retention, hormonal changes, and muscle gain can influence weight fluctuations.
If you’re strength training during your workouts, you’ll build muscle, and your weight may not drop as expected. Muscle gain can sometimes mask fat loss, which can make it seem like your progress has stalled. Therefore, skipping the scale every now and then, can be good for you. There are other ways to track your progress such as taking pictures, or measuring yourself. Additionally, other small victories like increased energy, or improved overall health can be used to track yourself.
12 . Exercise turns fat into muscles
Exercise does not turn fat into muscles, fat and muscles are two distinct types of tissue with different functions, and properties. Fat cells store energy, while muscle cells facilitate movement and support the body’s structure. Exercise can help reduce body fat, but one doesn’t directly transform into the another. It’s just not true.
13 . No pain, No gain
No pain, No gain, is often overused. And one of the fitness and diet myths. While it’s true that you need to challenge yourself to see progress, pushing through pain can lead to injuries. Listen to your body and decipher between muscle soreness, and pain. Don’t let anyone deceive, because YOU WILL INJURE YOURSELF. Muscle soreness is normal after a tough workout, but sharp persistent pain is a sign to stop. So, focus on proper form and gradual progression to avoid injuries and achieve sustainable results.
14 . Supplements are necessary for significant results
While some supplements can be helpful in certain situations, they are not magic pills. The foundation of any successful fitness journey is a balanced diet and consistent exercise. And supplements should complement a healthy diet, and lifestyle, not replace it. Or be relied upon as the primary driver of your progress. Instead, focus on whole foods and always consult with a healthcare provider before taking any supplements.
15 . Low-fat diets are always healthier
For a long time, fat has gotten a bad reputation. It was blamed for weight gain and heart problems, which led to the big push for low-fat everything. And it’s all due to these fitness and diet myths that people still believe till today, which is not fair. Not all fats are crafted equal, and some are super important for your health. Your body needs fat for all sorts of things like absorbing vitamins, building cells, and keeping your brain happy. Healthy fats such as those going in avocado and nuts are essential for hormone production and brain function. Cutting out all fat can actually backfire. It might leave you feeling hungry, and you could miss out on essential nutrients. Also, many low-fat products are packed with sugar and processed carbs to make them taste good. This can be worse for you than eating some healthy fats.
So, instead of focusing on the wrong things, start asking the right questions; the “type” of fat to eat.
16 . Juice detox your body
Detoxes and fruit cleanses don’t “clean” or remove toxins from your body, there’s no scientific evidence to support the need for detox diets. Your liver and your kidneys already cleanse and detox your body, so these juices are not necessary.
17 . Gaining muscle makes women bulky
This myth assumes that women who build muscle will automatically become bulky or masculine. Whereas, it isn’t necessarily true. The amount of women scared of training for muscle and looking “bulky” is astounding considering how important weight training and building muscle is for everyone. Women don’t have enough testosterone to make them bulky, as it’ll be more challenging to build large amounts of muscle mass. Instead, women are more likely to build lean muscle. Building muscle can help a lady achieve a toned and athletic physique. And this is different from becoming bulky, which requires specific training and nutrition.
Now you know what is and what isn’t. By ditching these fitness and diet myths, you can make better and more informed decisions about your health. So you can succeed in your fitness and nutrition journey.
