I’ve been on my wellness journey – endurance running and being intentional about my diet – for some time now. And I can’t begin to tell you how much misinformation, misconceptions, and outright lies are in the health and wellness world! Knowing the truth about how our bodies work regarding nutrition and exercise will spare you setbacks and frustrations.
Here are a few myths we’re prone to believe…and the truth!
The Truth Behind 10 Fitness and Nutrition Myths
Myth 1: Spot Reduction Works
Myth: You can lose fat from specific areas of your body by targeting those areas with exercises.
Truth: Spot reduction just isn’t possible. When you lose weight, your body decides where the fat burns, regardless of the areas being worked. Now, exercise can tone and strengthen muscles in specific areas, but that’s not the same as burning fat. So, sorry – that stubborn belly fat isn’t going to disappear because you’re doing crunches.
Myth 2: Carbs Are Bad for You
Myth: All carbohydrates are bad and should be avoided to lose weight.
Truth: Carbohydrates are a vital source of energy for your body. Runners often “carb load” for race day energy. The key is to choose complex carbs like whole grains, fruits, and vegetables over simple carbs like sugars and refined grains. It’s never about avoiding an entire food group but consuming it with intention and purpose.
Myth 3: You Need to Exercise for Hours Every Day
Myth: You need to work out for hours every day to see any results.
Truth: Quality, not quantity! Effective workouts can be as short as 30 minutes if they are high-intensity and well-structured. Consistency and a well-rounded fitness routine – even a short one – are better than exhausting and overworking your body.
Myth 4: No Pain, No Gain
Myth: If your workout doesn’t hurt, you’re not doing it right.
Truth: A bit of soreness or discomfort during a workout isn’t bad. It means you’re exerting yourself. However, pain is a different animal. Persistent pain indicates injury or overtraining. Listen to your body – you’ll be able to tell the difference between muscle fatigue and injury.
Myth 5: Superfoods Cure Diseases
Myth: Certain superfoods like acai berries, kale, or chia seeds can cure diseases.
Truth: While superfoods are nutrient-dense and can contribute to a healthy diet, no single food can cure diseases. There’s no cure-all, no miracle food, that can do that. While superfoods and a well-rounded, whole-food diet can help prevent diseases, they can’t reverse them. Consumer superfoods, absolutely! Just maintain realistic expectations.
Myth 6: Detox Diets Cleanse Your Body
Myth: Detox diets and cleanses are necessary to remove toxins from your body.
Truth: Our bodies come with complex organs and systems, like the liver and kidneys, that are astonishingly adept at removing toxins. You don’t need smoothies, juice cleanses, or detox supplements. Eating a balanced diet supports these natural processes.
Myth 7: You Should Drink Eight Glasses of Water a Day
Myth: Everyone needs to drink eight glasses of water a day.
Truth: Hydration needs vary based on age, gender, climate, and activity level. There’s no one-size-fits-all water requirement. Listen to your body. Drink when thirsty. Be prepared for heat and exertion.
Myth 8: Stretching Before Exercise Prevents Injury
Myth: Stretching before exercise prevents injury and improves performance.
Truth: Stretching can only do so much. Injury can happen even with a solid warm-up. Static stretching can hinder performance, so be sure your stretches are about flexing a range of motion and not simply holding a position.
Myth 9: You Can Eat Anything If You Exercise
Myth: As long as you exercise, you can eat whatever you want.
Truth: We’ve all encountered people who can seemingly eat whatever they want without consequence. First of all, there’s always a consequence – even if you can’t see it reflected on the scale. While the relationship between caloric intake and burn seems like simple math, it’s a little more complicated. The quality of those calories impacts performance, energy levels, mood, and weight.
Myth 10: Cardio Is All You Need for Weight Loss
Myth: Cardiovascular exercise is the only effective way to lose weight.
Truth: Cardio is great for burning calories and improving cardiovascular health. I’m a runner, I’m a big fan of cardio. That said, strength training is also crucial for weight loss. Building muscle increases your resting metabolic rate. That means you burn more calories passively. Not only does cross-training improve performance and prevent injury, but it can be the magic combination for weight management.
So, why do these myths matter? Ultimately, we’re more effective in our health and wellness efforts when we know the realities of the relationships between calories, exercise, and bodily function. Believing in fitness fairytales only holds us back.
What are your “favorite” absurd health and wellness claims? Share in the comments.