Science vs Myths: The Truth About Fat Loss | Dr Zubair Afzal

Science vs Myths: The Truth About Fat Loss | Dr Zubair Afzal

Here are 5 scientifically-backed myths about fat loss and weight loss, along with research evidence

1. Myth: You Can Target Fat Loss in Specific Areas (Spot Reduction)
Reality: Fat loss occurs systematically not in targeted areas.
Scientific Evidence: A study published in the Journal of Strength and Conditioning

Research (2013) examined fat loss in people who performed exercises targeting one leg. The results showed fat loss across the entire body, with no significant reduction in the targeted area.

Reference: Ramírez-Campillo et al 2013

2. Myth: Eating Fat Makes You Fat
Reality: Healthy fats are essential for weight loss and overall health. Total caloric intake—not the type of macronutrient—is the primary determinant of weight gain.
Scientific Evidence: The American Journal of Clinical Nutrition (2009) found that diets high in healthy fats (like the Mediterranean diet) improved weight loss and metabolic health compared to low-fat diets.

Reference: Estruch et al.2009

3. Myth: Cardio Is the Only Way to Lose Weight
• Reality: Resistance training is as effective as cardio for fat loss and has added benefits of preserving lean muscle mass.
• Scientific Evidence: A study in Obesity (2012) found that resistance training was effective in reducing visceral fat and improving metabolic health, especially when combined with diet.

Reference: Willis et al. 2012

4. Myth: Eating Less Always Means Losing More Weight
• Reality: Severe calorie restriction slows metabolism and can lead to muscle loss. Sustainable calorie deficits work better for fat loss.
• Scientific Evidence: Research in The American Journal of Clinical Nutrition (2014) demonstrated that extreme caloric restriction leads to adaptive thermogenesis (a slowed metabolism), making long-term weight loss harder.

Reference: Rosenbaum & Leibel, 2014

5. Myth: Weight Loss Equals Fat Loss
• Reality: Weight loss can include water, muscle, and fat. Preserving lean muscle mass is crucial for metabolic health and appearance.
• Scientific Evidence: A 2016 study in the Journal of the American College of Nutrition highlighted that high-protein diets combined with resistance training preserved lean muscle while promoting fat loss.

Reference: Pasiakos et al.2016

👉About Me
I have been working as a Consultant Dietitian since 2019. My main areas of expertise are Weight Management, PCOS, Diabetes Management, Fatty Liver, and Medical Nutrition Therapy. For a customized diet plan, call us at 0333-2225035.

Join our Expert Program advisory team with Dr. Zubair Afzal and participate in our Online Training/Treatment program. For more information, WhatsApp us at +92333-2225035.

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