Instagram has transformed how people view exercise and fitness, with over 100 million posts under the hashtag #Fitspiration. This hashtag is a favorite among content creators looking to motivate their followers to stay active. However, while some influencers share evidence-based information, many resort to sensationalism to attract more followers. In light of this, we've consulted with experts such as nutritionists, fitness instructors, and physiotherapists to debunk common myths surrounding diet, exercise, and recovery.
One common myth perpetuated by these influencers is that carbohydrates should be avoided for weight loss. But according to Dubai-based nutritionist Natassia D Souza, who specializes in emotional eating and sustainable weight loss, carbohydrates are essential for energy and recovery. "Contrary to what some diet content creators propagate, carbs are not intrinsically fattening," she explains. "They are a vital source of energy for the body, particularly the brain and muscles. They also contain fiber, vitamins, and minerals that are crucial for overall health."
Dr. Nasrulla Jakhrani, an internal medicine specialist at Aster Clinic in Bur Dubai, echoes this sentiment. He explains that foods rich in carbohydrates can help individuals power through workouts and long workdays. Overconsumption of refined carbohydrates like cereal, white flour, and processed foods can be harmful. However, nutritionist Mitun De Sarkar suggests getting your carb intake from whole grains, beans, lentils, fruits, and vegetables.
Another popular myth is that the ketogenic diet is the most effective for weight loss. While this diet has gained popularity on social media, De Sarkar warns that its effectiveness is often exaggerated and misunderstood. "The weight loss initially is primarily due to water loss as the body's glycogen stores are depleted, and its effectiveness long-term is questionable," she says.
While rest is important on recovery days, fitness coach Adil Dhaloo suggests that light activities like walking and gentle stretching can aid recovery by promoting blood circulation. Research supports the concept of 'active recovery,' where individuals continue to engage muscle groups after an intense workout.
The belief that exercise can compensate for a poor diet is another common misconception. According to physiotherapist Mohammad Adeel Abbasi, diet and nutrition play a more critical role in weight management and preventing health issues than exercise alone. He quotes Carol Harrison, a physiotherapist at the MD Anderson Centre in the US, saying that there are nutrients derived from certain foods that no amount of physical activity can replace.
Finally, the notion of spot targeting for fat loss in specific body areas is debunked. Both Abbasi and Dhaloo agree that fat loss occurs throughout the body, not just in the areas being exercised. "Fat loss is primarily influenced by overall diet and exercise, not spot targeting," adds Dhaloo.
As consumers of fitness health clothing and frequent users of T-shoppe online fitness store, it's crucial to discern fact from fiction when it comes to health and fitness advice. Remember, the path to a healthier lifestyle is not a one-size-fits-all journey but a personalized journey based on individual needs and scientifically-backed information.