That’s partly because excess abdominal fat is associated with a host of health problems, including heart disease, diabetes and other metabolic disorders. But there are many misconceptions and false notions about how to lose belly fat, and being aware of these myths and misconceptions is important for successful and safe weight loss. Believing or acting on these false beliefs can lead to programme failure, frustration or even injury.
With so much false information out there surrounding weight loss, we created this article to help our newbie weight loss clients sift through the common misconceptions on the topic and provide you with real information and advice to get started on the right foot, while staying healthy and informed.
Myth #1: Spot Reduction is Effective
One fitness myth that is still extremely prevalent is spot reduction (or targeting): the notion that certain areas of the body can be flattened by working on them through exercise (for instance, you can get rid of belly fat through doing thousands of abdominal exercises). Spot reduction might be one of the biggest myths out there, and also one of the most frustrating.
Why spot reducing is ineffective: Fat is oxidised homogeneously over the entire body, not in any distinct regions, when you exercise. Exercise energy is delivered from fat stores not in a spot-reduced area but over an entire body For a study published in the American Council on Exercise, researchers conducted several tests and found that spot reducing is impossible.
Better general strategies for all-over fat loss: Your focus shouldn’t be on abdominal exercises alone; also incorporate cardiovascular work, strength training and eating well. Cardio: Doing some running, cycling and swimming can allow you to burn calories all day long. Strength training: Building more muscle increases your resting calorie burn by boosting your metabolism. Do HIIT: burning fat is highly effective for all-around calorie burn, as the mix of intense intervals of activity and short rest periods causes your muscles to need more calories – even while you are resting.
With this knowledge, you can abandon a myopic focus on a single exercise for spot reduction, and instead create a better fat-loss plan with a more balanced, healthy approach to exercise.
That’s partly because excess abdominal fat is associated with a host of health problems, including heart disease, diabetes and other metabolic disorders. But there are many misconceptions and false notions about how to lose belly fat, and being aware of these myths and misconceptions is important for successful and safe weight loss. Believing or acting on these false beliefs can lead to programme failure, frustration or even injury.
With so much false information out there surrounding weight loss, we created this article to help our newbie weight loss clients sift through the common misconceptions on the topic and provide you with real information and advice to get started on the right foot, while staying healthy and informed.
Myth #1: Spot Reduction is Effective
One fitness myth that is still extremely prevalent is spot reduction (or targeting): the notion that certain areas of the body can be flattened by working on them through exercise (for instance, you can get rid of belly fat through doing thousands of abdominal exercises). Spot reduction might be one of the biggest myths out there, and also one of the most frustrating.
Why spot reducing is ineffective: Fat is oxidised homogeneously over the entire body, not in any distinct regions, when you exercise. Exercise energy is delivered from fat stores not in a spot-reduced area but over an entire body For a study published in the American Council on Exercise, researchers conducted several tests and found that spot reducing is impossible.
Better general strategies for all-over fat loss: Your focus shouldn’t be on abdominal exercises alone; also incorporate cardiovascular work, strength training and eating well. Cardio: Doing some running, cycling and swimming can allow you to burn calories all day long. Strength training: Building more muscle increases your resting calorie burn by boosting your metabolism. Do HIIT: burning fat is highly effective for all-around calorie burn, as the mix of intense intervals of activity and short rest periods causes your muscles to need more calories – even while you are resting.
With this knowledge, you can abandon a myopic focus on a single exercise for spot reduction, and instead create a better fat-loss plan with a more balanced, healthy approach to exercise.
Myth #4: Crunches are the Best Exercise for Belly Fat
One common myth is that simply doing abdominal crunches will reduce belly fat.
What the myth gets wrong: Crunches and other ab exercises tone and tighten the muscles under the fat, but they don’t do anything to eliminate the fat itself. You want those results you see on magazine covers, but you don’t realise that you can’t single out a body part and slim it down. The idea of ‘spot reduction’ is a fallacy.
How crunches alone won’t make your belly any flatter: You need a caloric deficit to burn belly fat, meaning you need to take in less calories than you burn. Crunches typically don’t burn enough calories to create this deficit. They will help you to develop some ab muscle, but there’s no way that kind of exercise alone will make a big impact on overall fat-loss. ‘[T]here is little research to support the notion that integrating abdominal exercise into your training programme would figure prominently in making those areas of the body any more visible,’ said Cedric X Bryant, the chief exercise physiologist and the vice president of the American Council on Exercise, a non-profit organisation that provides certification for exercise physiologists.
The recommended exercises for overall fat reduction are cardiovascular activity, weight training and core training.Cardiovascular training for fat loss – running, cycling, swimming etc – will increase your overall calorie burn, which helps to reduce your overall body fat content.Weight training increases your muscle mass, which in turn increases your overall metabolic rate. This means that you will want to use more calories even when just sitting around (this is where your six pack abs are going to be anyway!).Core training such as planks, leg raises etc will help you get that six pack shape by building up your abdominal muscles.
Knowing that your workouts aren’t going to get rid of belly fat, and that, in addition to strength-training, you need cardio and other types of exercise that promote fat loss and a more lean body composition. Exercise diversity has other benefits: a balanced diet and exercise programme are critical elements of a healthful lifestyle.
Myth #5: Carbs are the Enemy
Well, if there is one unshakable diet myth of our time, it’s that carbohydrates are our enemy in the struggle with weight, and ridding ourselves of them will shave belly fat faster than just about any other course of action. The popularity of low-carb diets has never been greater; in fact, they are so fashionable that even people with no weight to lose try to filter them out of their meals.
What is the myth? That all carbohydrates are bad because, the thinking goes, eating too many carbs, especially refined carbs such as white bread and sugary snacks, can lead to diet-related weight gain. What is the science? Not all carbohydrates are bad and can contribute to a healthy diet. In fact, refusing to eat carbohydrates at all can cause long-term health problems.
The utility of carbohydrates in a balanced diet: Carbs are the body’s main fuel and energy source. They power everything in you, including your brain. They are vital to human health. Not getting enough carbs can cause lethargy. Complex carbs such as those in whole grains, vegetables and legumes are good sources of energy and essential nutrients. According to John Sievenpiper, a nutrition scientist at the University of Toronto, omitting carbs altogether can be a recipe for nutrient deficiencies and chronic fatigue.
Choosing the right carbs for weight loss: There is space for the right types of carbs in a weight-loss diet. Pick carbs that are high in fibre and low in sugar – the kind that your body digests slowly. These include whole grains such as quinoa and brown rice, along with vegetables, fruits, and legumes. Such foods have a stabilising effect, helping to prevent cravings and leaving you feeling full. White grains and refined or processed carbs like white bread, biscuits and pasta are to be avoided as they raise blood sugar and make your body store more fat.
This way, you can make sensible choices about the best carbs to eat to lose weight naturally and in the long run. Focusing on the right carbs, in conjunction with other nutrients, in a balanced diet is what keeps you healthy and energetic while losing belly fat.
Myth #6: Supplements are Necessary for Belly Fat Loss
Arguably the biggest myth perpetuated through products, marketing materials and gurus within the fitness and weight loss industry is that supplements are required in order to lose belly fat. On just about any product that proclaims its ability to help people lose belly flab quickly and easily, you’ll find claims linking the pills, powders or shakes with the benefits of a flatter stomach.
I write here to explain this myth: You’ve probably seen Facebook ads or commercials on television for supplements that promise to bump up your metabolism, burn fat or reduce your appetite – and you probably also feel that you’d better take them in order to lose belly fat. But many of these alleged benefits you hear about are not just wrong, they are also unsubstantiated.
Risks and potential ineffectiveness: Many weight loss supplements are ineffective. Pieter Cohen, a physician and researcher at Harvard Medical School, explains that most of these supplements have not been tested for safety or efficacy. Some actually cause adverse effects, such as digestive issues, heart problems and liver damage. Worse, relying on supplements can also distract from adopting healthy and sustainable lifestyle changes.
If you eat natural, whole foods, you will lose weight: The best – and safest – way to lose belly fat is via diet and exercise. Natural, whole foods contain natural nutrients that promote overall health and weight loss, and they help you lose fat when they are part of a balanced diet with a caloric deficit, meaning you consume fewer calories than your body needs. Lean proteins, healthy fats and complex carbohydrates should comprise the majority of your diet.
With our busting of the belly-fat fat burner myth, we encourage readers to increase their consume of natural, whole foods and support balanced, sustainable habits so they can develop the healthy vitality from eating well, not just supplementing well.
Myth #7: You Can Lose Belly Fat Quickly
It is a widespread myth that you can lose your fat quickly and particularly the belly fat with the right diet or exercise program. This myth often leads to having unrealistic expectations for results that often yield frustration and disappointment.
The myth is perpetuated by the ‘magic bullet’ diets, exercise programmes and products that promise fast belly-fat loss Expressing what she thinks about the above: When clients express despair at how slowly the belly fat is dropping off, I tell them to be patient. These ‘magic bullet’ diets, exercise programmes and products that promise fast belly-fat loss are very tempting. But if they really worked, everyone would be thin.
Realistic timelines: loss of stubborn belly fat, sustainable weight loss takes time. For long-term sustainable weight loss, including loss of belly fat, the Centers for Disease Control and Prevention (CDC) recommend that a reduction of 1-2 pounds per week is more achievable. That’s because it is easier to sustain over the long-term and there is evidence that this reduces the risk of gaining the weight back. Plus, the body needs time to adjust to the changes in diet and activity and expects changes to happen quickly, which can be counterproductive. Dr Yoni Freedhoff, an obesity expert in Ottawa, Ontario, Canada says:
How consistency and patience can contribute to success: While effective weight loss involves creating a caloric deficit that results from consistent and regular healthy eating and exercise, the initial rate of fat loss that might initially occur will naturally be more rapid, followed by a slowing down in rate of weight and fat loss as the body adjusts to the consistent and persistent stimulus that promotes weight and fat loss. Weight and fat losses of one to two pounds a week are sustainable if achieved through a comprehensive and consistent approach to lifestyle relative to a pulsating or sporadic approach to achieving caloric deficits. Individuals should avoid seeking rapid fixes or sporadic approaches to weight and fat loss, and instead incorporate consistent lifestyle changes such as healthy food selections, regular exercise and adequate sleep habits from an early age that will contribute to long-term health benefits.
To realise that you can’t lose belly fat overnight, but you can lose a few pounds within a month, takes away the all-or-nothing mentality when it comes to wanting to be thin. And by becoming a patient, consistent dieter, you’re more likely to develop healthy habits and stay on track. All this means that you stand a better chance of achieving health and weight-loss success.
Myth #8: Only Cardio Burns Belly Fat
So in light of all that, people mistakenly think that these are the only exercises they should try. And they fall into the trap of spending hours treading away on the treadmill or pumping away on an elliptical, leaving no time for anything else.
Myth explanation: Cardio exercises consume calories and are a good way to improve your cardiovascular health, which is why they are often thought of as the most important means of losing belly fat. But in some respects it’s not the best way to lose belly fat.
Advantages Of Combining Weight Cardio With Strength Training: Evan Taylor, 29, hairstylist, owner of Studio 27 Hair and Barber Salon, BaltimoreWhile cardio burns calories, strength training is also important for weight loss. Exercise physiologist Wayne Westcott told The New York Times that while you might see improved cardiovascular fitness and reduced fat levels with cardio-only exercise, incorporating strength training will result in building muscle and increasing your resting metabolism. ‘Combining the high rate of calories burned through cardiovascular training and the higher long-term rate of calories burned through increased muscle mass will provide the most potent combination of fat loss and improved body composition,’ he said.
Some good exercise regimens: Blending some cardio work with some strength training will achieve the best results – eg alternate running (say), cycling or swimming with, say, 2-3 days of weightlifting, resistance band sessions or body weight exercises (eg, squats, lunges, push-ups) throughout the week. High-intensity interval training involves repeating a few short periods of very intensive work interrupted by rests for a similar length of time.
Debunking the myth that cardio is the only way to lose belly fat reminds us that for maximum effect our exercise programme must be well-rounded, incorporating a combination of cardio and strength training.
Myth #9: Drinking Water Alone Can Burn Belly Fat
One of the most popular belly fat myths is that drinking water can burn belly fat. Getting enough water is extremely important for general health. However, drinking water cannot help you reduce belly fat.
Explanation of the myth: The concept behind water as a fat burner is that it’s essential to many biological functions including metabolism. If one keeps well hydrated, the argument goes, it will result in increased fat burning and weight loss.
Role of water in general wellness: Consuming water aids digestion, absorbs nutrients, and cools the body, among other things According to Leah McGrath, dietician at New York University, drinking water is actually all too helpful for those trying to lose weight as it boosts energy and controls appetite, making you less likely to overeat. Despite claims that drinking water leads to greater fat loss, this is not the case according to Michael Boschmann of the Franz-Volhard Clinical Research Center in Berlin, Germany. In a recent study, participants who drank 500ml of water showed a 30 per cent increase in metabolism, but this increase was only short-lived.
Role in your weight loss regimen: Drinking water is, of course, very important. But drinking water alone, without follow-up of a healthy diet, and a regular exercise regimen is not the magic potion that will help you shed that belly fat. Belly fat loss is a matter of creating a caloric deficit in your system, which would mean you have to watch what you eat and get your body moving. If your food plan is based on wholesome foods – quality complex carbohydrates, and wholesome proteins, and healthy fats – and if you are consistent with your exercise regimen, you will lose your belly fat.
Fully grasping that drinking water in itself will not shrink belly is a way to maintain an overall, healthy, proactive approach to weight loss. Along with water, weight management is about eating nutritious foods and engaging in aerobic physical activity. Many times, I encourage my patients to rethink the way they are approaching weight loss, because increased hydration acts not only as a catalyst to heighten mental and physical energy levels, but also as a fundamental component in several other health-related disciplines.
Common Questions and Answers
What are the Biggest Myths About Losing Belly Fat?
The most popular myths surrounding how to lose belly fat are that it is possible to target fat reduction to the belly, starvation diets are effective ways to get rid of belly fat, bad fats are all that matter, crunches are a way to do it, bad carbs are the problem, supplements are necessary, quick fat loss is possible, only cardio burns belly fat, and water alone can burn the belly fat. These myths promote practices that are ineffective and unhealthy.
Summary of pervasive myths: These myths persist due to misinformation and the desire for quick fixes. They can mislead, leading to frustration and possibly harmful results.
Here’s why these myths are misleading: the facts and expert opinions show that these quotes oversimplify complex processes and don’t follow the rules of weight management.
Belly fat loss essentials: In reality, losing the pinchable paunch requires a sensible diet, regular exercise, plenty of fluids and patience. Behavioural changes, such as a balanced diet, cardiovascular and strength training exercises, and whole food-based diet, combined with realistic weight loss goals, are critical to an effective programme.
Why Doesn’t Spot Reduction Work for Belly Fat?
Describe the science of how weight loss works: Fat loss is a systemic process, not a regional one. This means that the practice of deficit dieting and exercise results in fat loss systemically, rather than just from one specific spot on the body.
Why your ab exercises aren’t getting rid of belly fat: Exercises such as crunches will tone your tummy muscles, but they won’t burn the layer of fat atop those sculpted muscles. For that, you’ll need to get your heart rate up and do some cardiovascular exercises or exercises that target a wider area than the abdominals.
An effective total-body fat loss strategy: Use a combination of cardio, strength training and a healthy diet for an ultimately effective fat loss programme. High-Intensity Interval Training (HIIT) and compound lifts like squats and deadlifts are particularly powerful here.
Are Starvation Diets Effective for Quick Belly Fat Loss?
Harms of starvation diets: Starvation diets are associated with nutrient deficiencies, muscle loss, lowered metabolism, and other health problems. They are also difficult to sustain and, upon return to normal eating, usually result in weight regain.
Damage to long-term health: If you restrict your diet in the long term, it can have a harmful impact on your metabolism and health more generally, leading to fatigue, a weakened immune system and even mental health problems.
Healthy sustainable diet for lasting weight loss: Three balanced meals a day of lean protein, healthy fats and complex carbs is ideal, perhaps with snacks in between to keep your energy up to help you reach your weight-loss goals.
What Role do Carbohydrates Play in Belly Fat Loss?
Role of carbohydrates in balanced diet: Carbohydrates are the main source of energy, the fuel of brain and necessary for good health however, carbohydrates should never been removed from a repaired diet but have to be a right and good choice.
Simple versus complex carbs: Simple carbs such as sugary snacks and refined grains can lead to weight gain and spikes in blood sugar. Complex carbs found in whole grains, vegetables and legumes can help with weight loss and provide sustained energy.
To lose weight, eat the right kind of carb: whole, unprocessed carbs. They should be high in fibre and low in sugar; these foods help to prevent those blood sugar crashes that make you gobble excess calories to make up for the hunger caused.
How Important is Exercise Variety in Losing Belly Fat?
Advantages of placing all kinds of exercise together:
Once people combine cardio, strength training and flexibility, they can reach an ideal fitness:
First, some certain types of exercise do help them to burn calories
Second, occasionally they’ll also have some muscle, it’s owing to practice strength training.
Finally and most important,their health will be very well.
The complementary effect of strength training and cardio: cardio burns calories and helps heart and lung function. Strength training increases muscle mass, which increases metabolism and fat loss. Together they create a balanced workout.
Making a workout to achieve an optimal mix: Use some HIIT, resistance and aerobic type exercises, use some sort of intensity a couple days each week and other types of intensity the rest of the week. Keep workouts interesting and effective.
Can Supplements Help with Belly Fat Reduction?
Common supplements marketed for fat loss Their purported mechanisms include boosting metabolism, burning fat or suppressing appetite. Overall: most are relatively harmless but do not work.
What are the effectiveness and risks of these supplements? Supplements are often much less tightly regulated than medications, so safety can be a concern. Most have little or no effect on fat loss and can lead to adverse effects.
Healthy eating and natural solutions: According to Balon, you should eat a healthy diet of good fats and proteins coupled with complex or whole grains, and you shouldn’t take supplements as substitutes for eating well and exercise.