10 Weight Loss myths BUSTED.
Updated: Apr 8
All of us are interested in reducing unwanted fat and losing weight. But, with so many opinions coming from all the directions how do we know which ones are right and which ones are the wrong? How do we differentiate between scientific advice and opinionated advice on weight loss? As a first step, let us bust the top 10 weight loss myths.
Note: Weight loss and fat loss are not the same. Surprised? Read more on it here: weight loss Vs. fat loss. Weight loss can occur because of many reasons like muscle loss, dehydration, illness, injury etc. Fat loss with negligible muscle loss happens due to correct lifestyle, nutrition, training and rest. In the interest of easy understanding, in this article weight loss strictly refers to weight loss occurring due to fat loss.
#1 Yoga helps in weight loss:
Yoga is an amazing form of stretching exercise that helps with flexibility which is one of the components of fitness helping in general physical preparedness. Yogic asanas focus on deep breathing, concentration and calming down the body. Adequate body flexibility decreases the probability of injury. The is no scientific evidence to link yoga with weight loss but there is ample scientific evidence to link yoga with flexibility. Read more on the science of stretching here: The importance of Stretching.
Verdict: No, yoga helps with body flexibility and not weight loss.
#2 A mixture of baking soda, lemon and vinegar helps reduce weight:
Baking soda is thought to have alkalizing effects on our body but, there is no scientific evidence of the same. Our body regulates its PH levels independent of what we eat. Whether we drink, inject or bathe in a mixture of baking soda, lemon and vinegar it will never help in weight loss or fat burn. Baking soda may be good at cleaning, baking, shining our teeth, washing clothes etc. but it has no connecting with nutrition. Unregulated consumption of baking soda may cause side effects like metabolic acidosis, high blood pressure, gastrointestinal problems etc. Read more on the consumption of baking soda, lemon and vinegar for weight loss here: Baking soda for weight loss?
Verdict: No, eating, drinking, injecting or bathing in baking soda, lemon and vinegar will not even remotely help in weight loss.
#3 Crunches help in weight loss and in getting visible 6 pack abs:
Crunches help strengthen the abdominals and hypertrophy the rectus abdominis muscles. Crunches is an isolation exercise and covers a very small surface area. It will have minimal impact on weight loss or fat loss. Since it will not help much with burning fat on the tummy or anywhere else, the abs below the tummy fat may never be visible.
Verdict: Crunches do not help much with weight loss or getting visible 6 pack abs.
#4 Coconut water supports weight loss:
Coconut water may be natural and full of minerals but, it has lots of sugar. Sugar in any form or shape is bad. Natural sugar and artificial sugar is equally lethal for us. Coconut water has a very high potential of spiking our insulin levels due to the sugar content. It would be better to pop a mineral supplement or get our mineral requirements from other sources of food rather than coconut water. Coconut water supports weight gain in terms of fat gain.
Verdict: Coconut water supports weight gain by increasing unwanted body fat.
#6 Fruits help in reducing weight:
Most fruits are high in fructose which is a type of natural sugar. Fructose spikes insulin. Insulin spikes are related to numerous lifestyle-related diseases like type two diabetes, obesity, fatty liver etc. Hence, fruits are also called as natures candy. They do contain micronutrients like vitamins and minerals but it would be foolish to consume fruits for the same by ignoring the fructose content. At best, eat fruits (in moderation) that are low in fructose like strawberry, peach, avocado, raspberries etc.
Verdict: Fruits do not help in losing weight or burning fat. For avoiding excessive weight/ fat gain, high fructose fruits like banana, mango, apple, grapes etc. should be completely omitted from our diet.
#7 Jogging is the best way to reduce weight:
Jogging is an expensive way to burn fat or reduce weight. We have to put in too much effort and time and get very little out of it in terms of weight loss. Most people who jog for reducing weight or burning fat are minimally successful. Jogging is great for cardiovascular endurance and muscular endurance which are two of the components of fitness. A weight loss program should be more comprehensive than just jogging and should give equal importance to other aspects of fitness like musculoskeletal strength, nutrition, flexibility and overall lifestyle. Losing weight in terms of fat requires a lifestyle change.
Verdict: A comprehensive weight loss program should include way more than just jogging. Combining jogging with weight training, nutrition and a correct lifestyle will give way better results than jogging alone. Thus, jogging is not the best way to reduce weight.
#8 Weight loss capsules, powders and gels work:
No! These products are laughable. There is no such capsule, powder or gel that melts/ freezes fat or reduces weight. Fat burners are a level 5 ergogenic aid work in conjunction with a correct lifestyle and an athlete level training. Read more about supplementation levels here: What are The Different Types (Levels) of SUPPLEMENTS for FAT LOSS and MUSCLE GAIN?
Verdict: Weight loss capsules, liquids, powders, gels, syrups, tablets etc. do not work for weight loss.
#9 Fancy products that appear to be scientific for weight loss work:
Just because a product is fancy doesn’t mean it is scientific. Every other day there is a new scam fitness product. To instil trust, these bogus gadgets are promoted by celebrities, doctors and well known figures. These products include steam/ sauna belts, waist trainers, ab toners etc. There are so many of such scam fitness products that we wrote two blogs covering top 20 of such bogus products. Do read the top 20 fitness scam products - part 1 and the top 20 fitness scam products - part 2 of the two-part series.
Verdict: Just like trends come and go, fancy weight loss products come and go. We do not require a fancy product to lose weight, we require a lifestyle change. Please do not fall for the scams.
#10 Replacing table sugar with a more natural form of sugar helps in weight loss:
Whether natural or artificial, sugar is sugar. All type of sugars are lethal to the human body. Just because the sweetness is coming from honey or jaggery doesn’t mean it is safe. Sugar spikes insulin. Insulin spikes are related to lifestyle-related diseases.
Verdict: Natural sugar is as bad as table sugar and replacing table sugar with natural forms of sugar like honey or jaggery does not help in weight loss. It is best to avoid sugar. Read more on how brands load sugar in their products and still claim the product to be free of sugar: No sugar – a lie!
Cheers to the myth busting!
Enjoyed reading this blog? If yes, check out 5 tips for guaranteed fat burn resulting in weight loss.