TOKYO: 5 Common Fat Loss Myths Debunked: Stop Believing These For Effective Results

TOKYO: Weight loss and fat loss are
not the same thing, says expert. Many are now on a mission to make the last few
months of this year count in terms of fitness. Social media is blowing up with
#fitness as netizens decide to take the plunge and chase their physique goals.
But in their quest for abs of steel, a lot of people succumb to fitness myths
and misinformation.

Many make
you believe that getting fit is an uphill task and only things such as
superfoods, cutting out entire food groups and drastic diets will do the trick.
The fact is that these unscientific claims will do more harm than good and the
only thing you’ll end up losing are your money and health. Fitness is a simple
science, provided you know what works and what should be avoided. Let’s take a
look at some of the most popular myths and demystify fitness for everyone.

Popular fat loss myths

1: Carbohydrates make you fat

This is a
very popular myth that refuses to die. According to this myth, carbohydrates
such as rice, sugar and potatoes are bad because they raise our blood sugar,
and increase insulin secretion which leads to weigh gain. That’s why you’ll find
many fitness experts either advocate a low-carb diet or recommend switching to
so-called healthier carbohydrates such as brown rice, jaggery and sweet
potatoes.

Fact:
Carbohydrates are a source of energy. Our bodies metabolise them into glucose,
which helps fuel our day-to-day activities. It is imperative to understand that
a single food group or item will not makes us fat; what matters is overall
calories. Even if you switch to brown rice, that does not mean you can eat it
mindlessly. You need to measure your daily caloric intake and make sure that
you burn more calories than you consume, if your goal is fat loss.

2: Weight loss equals fat loss

“I
want to lose weight” is a common fitness goal for many people. They dream
of “toned” bodies and flat stomachs, but chasing “weight
loss” is where the problem begins.

Fact:
Weight loss is not necessarily fat loss. When we step on a weighing scale, the
number we see is the sum total of our body fat, muscle tissue, water, internal
organs, and our bones. Weight loss can happen in a number of ways: we could end
up losing water or, as is seen more commonly, people may even lose muscle. The
easiest way to lose weight is to just stop eating but the resultant weight loss
is neither desirable nor healthy.

Instead,
focus on losing fat. Stop obsessing about the number on the weighing scale, and
look at other factors such as inch loss, how your clothes fit and your energy
levels. A quantified diet and a regular exercise routine are your best bets for
burning fat and achieving the body you desire.

3: Cardio is the best form of workout

Cardio
that is walking, jogging, or running on the treadmill, is considered the best
workout because it gets your heart and pulse racing and makes you sweat. This
is considered proof that it’s a good workout. Some experts have gone to the
extent of calling it the best workout for weight loss.

Fact:
When you decide to shed those extra kilos, you need to focus on two things:
losing fat and preserving or even gaining muscle. Cardio by itself may help you
lose weight but, as we saw earlier, that’s not the same as losing fat.

Resistance
training or weight lifting remains one of the best ways to achieve both
outcomes. Lifting weights coupled with a good diet has been shown to be
effective because it arrests muscle loss and can also help you build strength.

4: To lose fat, drink warm water with honey and
lemon

Some
myths claim that green tea or even plain hot water possesses the same magical
powers.

Fact:
“Start your day with warm water, lemon and honey” is our generation’s
version of “an apple a day keeps the doctor away!”

It’s just
water, so the only benefit is that it’ll keep you hydrated. There are no
shortcuts to fat loss and no miracle drinks are going to melt your fat away.

5: Breakfast is the most important meal

“Breakfast
like a King”, so they say! Skip breakfast and your metabolism will crash,
which will make it difficult for you to lose fat.

Fact:
Breakfast is an important meal that you should consume daily. But there is no
evidence that eating breakfast will help you burn fat faster. As always,
overall calories matter.

Always
remember: consistency, a healthy balanced diet, counting calories, proper
exercise and adequate sleep are what matter the most on your fitness journey.

(Jitendra
Chouksey is a fitness expert and Founder & CEO of Fittr)