Fat loss has a lot of attention as it’s a common goal that many struggle with. Searching for advice online can be complicated as good sources of information are mixed with an enormous amount of myths, misinformation, marketing scams and a good old sprinkle of general BS. Let me help you get on the right path to achieving your fat loss goals in a healthy and sustainable manner by filtering this nonsense.
Debunking Myths
Myth #1: You can get visible six-pack abs with these specific exercises.
The Clickbait:
ThEsE aRe ThE bEsT eXeRcIsEs ThAt WiLl GeT yOu A sIxPaCk! If this title smells like clickbait you’re right. we’re bombarded by videos and content that tell you exactly what you should do to make that six-pack pop but…
The Truth:
While any core exercises definitely strengthen and define your abs, achieving a visible six-pack relies on being lean enough to have low belly fat to make your abs visible. You can’t achieve that in any other way other than by creating a calorie deficit. This deficit forces your body to utilize stored fat for energy, revealing those sexy abs over time.
The Science:
A study published in the Journal of Strength and Conditioning Research (2011) by Vispute et al. investigated the effects of abdominal exercises on abdominal fat. The study found that performing core exercises alone did not lead to a significant reduction in abdominal fat or body weight, highlighting the importance of creating a calorie deficit for achieving fat loss[1].
Myth #2: Spot fat reduction is possible.
The Clickbait:
LoSe ArMs/BaCk/LeGs FaT wItH tHeSe SiMpLe TrAiNiNg HaCk! Often the spelling of “lose” is also wrong but this content is all the rage. This is literally stealing your attention and the precious time you could use for something else because…
The Truth:
Unfortunately, targeting fat loss in specific areas is not possible. Exercise, including strength training, can help build muscle and improve overall fitness, but it cannot dictate where your body sheds fat. Consistent calorie deficit (what is your daily calories goal? Find out here!) leads to overall fat loss, and your body will determine the specific areas from which it will burn fat from.
The Science:
There are a few studies on the topic and I’m just listing one example here: […] training program was effective in reducing fat mass, but this reduction was not achieved in the trained body segment[…] [2]
Myth #3: Fast fat loss is the best approach.
The Clickbait:
LoSe 15 Kg/LbS iN 15 dAyS wItH tHiS sEcReT mEtHoD! The amount of fat loss promised in the extra short window of time doesn’t sound too impossible to reach? Here is why this is a lie…
The Truth:
While rapid weight loss might seem appealing, it’s often unsustainable and potentially harmful in the long term. Aim for gradual, consistent fat loss through a moderate calorie deficit, typically ranging from 250-500 calories per day.
This approach promotes long-term success, minimizes the risk of muscle loss (if you keep your protein intake high!), and is generally safer and more manageable [3].
The Science:
A study published in the International Journal of Obesity found that individuals who lost weight gradually at about 500g to 1kg ish per week (1-2 lbs ) were more likely to maintain their weight loss compared to those who lost weight quickly [4].
Myth #4: Specific foods cause fat gain.
The Clickbait:
StOp EaTiNg BaNaNaS! tHeY aRe MaKiNg YoU fAt! You can change bananas with whatever food you want but the title stays the same. It doesn’t make any sense because…
The Truth:
No single food inherently makes you gain fat. The key factor is the total daily calorie intake. Even healthy foods, like nuts or avocados, can contribute to weight gain if consumed in excess.
Focus on a balanced diet incorporating all food groups in moderation, while staying within your calorie deficit for effective weight management. Ah, yes, you can eat that cake/pizza, and here’s why.
The Science:
Despite what many influencers push on social media, there is no research to show that one specific food will make you fat over others. If you do find one paper that says the opposite, please send it to me as I wanna read that. If you absolutely refuse to count any calories, portion control can do wonders. How to do that? You can follow these guidelines from Precision Nutrition[5].
Myth #5: Supplements are shortcuts to fat loss.
The Clickbait:
HeRe ArE tHe BeSt SuPpLeMeNtS tO mAkE yOu MeLt FaT fAsT! I didn’t think this was still necessary but yeah, seems like it is. Don’t waste any penny on “fat burning” supplements as they are a scam, and here is why…
The Truth:
There’s no magic bullet for fat loss. Supplements cannot override the fundamental principle of calorie balance. Invest your money in healthy food and a sustainable gym or exercise program instead of falling prey to unrealistic claims made by dubious weight-loss supplements [6].
When in doubt you can also check on Examine.com as they do an amazing job of listing benefits of supplements and review their scientific results.
The Science:
Reports of liver failure, kidney impairment and worsening of chronic ailments in patients who consume these supplements are surfacing recently which make us question the credibility of these products [7].
Myth #6: Cardio is the only way to lose fat.
The Clickbait:
CaRdIo HaCk: TrY tHiS 12-3-30 TrEaDmIlL tO bUrN fAt! I’m sure you’ve seen videos with this title scattered all over social media (TikTok and the likes) but is cardio the one best tool for fat loss?
The Truth:
While cardio offers numerous health benefits, it’s not the sole factor in fat loss. I can’t stress it enough, being in a calorie deficit remains crucial.
Combining a healthy diet with any form of exercise you enjoy, whether it’s strength training, walking, dancing, or swimming, hiking, running can effectively contribute to fat loss.
The key element is that you need to find activities you find enjoyable to increase the likelihood of long-term adherence.
The Science:
Studies seem to indicate that a combination of Cardio (aerobic training) and Strength training is the best to improve body composition over time[8].
Myth #7: There's a single best exercise for fat loss.
The Clickbait:
Do ThIs ExErCiSe To LoSe FaT fAsTeR! See all of those claims have common elements, short-sighted focus on one element and on the “fast” side of the equation. This also is not helpful as there is no one-solution-fits-all.
The Truth:
The “best” exercise is the one you enjoy and can stick with consistently.
Strength training helps build muscle, which can slightly boost metabolism and support long-term fat management. However, any activity that gets you moving and supports your a calorie deficit is beneficial, not only for your fat loss, sure, but also for your mental health. The most important factor is finding an exercise routine you can commit to over time.
The Science:
Studies seem to confirm these points too, improved physical and mental health, lastly consistent physical activity may also improve sleep quality significantly[9].
Myth #8: There's only one perfect diet for fat loss.
The Clickbait:
ThIs DiEt WiLl MaKe YoU mElT fAt LiKe NoThInG eLsE. It’s unrealistic that a single nutrition approach might be radically change our fat loss rate but still these claims are coming back from time to time. Is that real?
The Truth:
The “perfect” diet is the one you can adhere to long-term and that also contains foods that you like in moderation even if these are might be labelled as unhealthy.
Explore different dietary approaches, to find one that aligns with your preferences, lifestyle, and cultural background.
The Science:
Diets that completely cut food categories (Keto or carnivore anyone?) are vastly difficult to follow as they’re too restrictive and also difficult to enjoy socially.
Focus on balance and moderation, including whole foods, protein for satiety and muscle maintenance at every meal, while trying to reduce the consumption of highly processed foods seems to be the way to go.
Myth #9: Genetics prevent some people from losing fat.
The Clickbait:
YoUr BoDy TyPe Is PrEvEnTiNg YoUr FaT lOsS. Your body type doesn’t matter, energy balance does.
The Truth:
While genetics can influence body composition to some extent, it rarely completely hinders fat loss. The vast majority of individuals can achieve their goals through consistent effort and a sustainable approach to caloric deficit.
If you have been 100% consistent in your daily calorie goal, your workouts and your sleep and nothing, absolutely nothing changed over the course of 8 weeks (meaning your weight didn’t change at all) chances are you are either hitting a temporary plateau (Here is what you can do) or you’re probably not being as consistent and measuring as you think (sorry) and you have some honest review and work to do.
The Science:
In this12-week randomized controlled study, participants lost a similar amount of weight whether they were assigned to a diet that purportedly matched with their genotype or one that didn’t.[11].
Myth #10: My metabolism is the problem, it slowed down!
The Clickbait:
YoUr AgE iS sLoWiNg YoUr MeTaBoLiSm, UsE tHiS hAcK tO iMpRoVe It NoW! Followed by a link to a useless supplement. Don’t fall for these traps, and here is why.
The Truth:
One thing that it’s sometimes difficult to realize when we are around our 30th year of life is that our daily movement patterns greatly decrease and our sedentary lifestyle becomes predominant. Working in offices and going up the career ladder means longer time sitting down at the desk. Packing up a few kgs every year seems inevitable as “my metabolism is slowing down” and “I can’t lose fat” but the reality is that we don’t move as much as before and don’t necessarily pay attention to our diets that much anymore.
The Science:
The good piece of news is that your is perfectly fine and that actually when you reach “adulthood” it stays relatively stable from age 20 to 60 years [10].It might sound disappointing as the “metabolism excuse” drops but at least you can start working on improving your lifestyle being sure that it will work!
Don't believe me? Trust science
Full sources here
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427
- Regional fat changes induced by localized muscle endurance resistance training
- National Institutes of Health (NIH). “Understanding Adult Overweight and Obesity.”
- Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis
- A visual approach to portion control by Precision Nutrition
- Mayo Clinic. “Dietary supplements for weight loss: A waste of money?”
- Weight Loss Supplements: Boon or Bane?
- Effect of Exercise Training on Body Composition and Inflammatory Cytokine Levels in Overweight and Obese Individuals: A Systematic Review and Network Meta-Analysis
- Role of Physical Activity on Mental Health and Well-Being: A Review
- Daily energy expenditure through the human life course
- The Personalized Nutrition Study (POINTS): evaluation of a genetically informed weight loss approach, a Randomized Clinical Trial.
In short, no shortcut to get those 6 packs 🥲
Think about it this way: You already have a six pack (everyone does) but to reveal and show it….well, yes there’s no shortcut. Do train them do make them strong and work on your nutrition if your goal is also the for the look.