If you’re an adult who has finally let go of the myth of Santa Claus being real ;)  it’s also time to dump the many myths out there about “reducing belly fat” or “getting 6-pack abs”. While doing both these things is totally possible, unfortunately too many people still get sucked in by misinformation and false claims. If you’re still a believer in Santa Claus and quick fixes for fat loss, flattening your belly, and having defined ab muscles, you’re likely also in a state of permanent frustration and not having the success you want. It’s understandable - with all the promises of “how to get flat abs” out there with solutions like doing a “cleanse”, eating certain seemingly “magical” foods etc.  - that you still might be a believer. 

It’s even more understandable why you might WANT a “quick fix” or an “easy solution”.  Who wouldn’t? The reality is there is none. But there ARE things you need to do in order to reach your goals for reducing belly fat and building your ab muscles. 

First, it’s time to understand and then drop these myths. Here are 3 common myths about losing belly fat that you should be waving goodbye to:

>>> Myth 1:  Eating fat makes you fat.  While it is true that fat does have more caloric density per unit (9 calories per gram vs. 4 calories per gram for protein and carbohydrates).  So high-fat foods do have more calories per unit weight. But the fact is that it is increasing overall caloric intake that is the cause of  weight gain. In other words, eating more calories than you expend in energy (“burn”).  It’s simple: eating too much fat, proteins or carbs  all can make you fat.

>>> Myth #2: Abdominal exercises eliminate abdominal fat.

Many people want “six-pack abs” when they are thinking about fat-loss goals. They believe  that if you want fat to disappear around your stomach, you need to work the muscles in that area.

Doing exercises for your core and abs within an overall exercise and resistance-training program  absolutely DOES have many benefits including: good posture, improving balance and stability, protecting you from back injuries with well-balanced and resilient core muscles, and strong core muscles help you in every day activities from putting on shoes, bending, sitting, lifting, twisting, housework and gardening  to  playing sports and doing more strenuous physical activities. Having a strong and effective, balanced-muscled core is strongly related to the functioning of your other extremities at their best (legs, arms).  Your core/abs is an important part of your body to exercise as part of an overall physical fitness program for sure and  should not be neglected. You CAN strengthen and build your abdominal muscles (what many people think of as “toning” them).

BUT - these exercises have little to no effect on abdominal (belly) fat. In a study published in the Journal of Strength and Conditioning Research, an experimental group performed abdominal exercises five days per week for six weeks and displayed no difference in abdominal fat composition compared to the control group (who did nothing).

A primary reason for this is that the body does not “spot reduce” fat stores. In other words, it doesn’t use the fat stores that are closest to the muscle for fuel. When the local energy inside the muscle dwindles, a signal is sent out to the body to get fuel from somewhere else. After an extended period of exercise, fat stores become a primary supplier of fuel. However, there’s no specified area of the body these fat stores are broken down.

Also, ab and core exercises don’t involve enough exertion to burn that many calories. 

It’s important to understand that exercises that utilize major muscle groups such as the legs, back and chest can have more impact on decreasing belly fat than traditional “ab” exercises. Especially doing “compound exercises” which involve exercises that work multiple muscle groups at the same time. (For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).  The fact is that these exercises burn more calories and that is the only way you will lose belly fat. 

There is another reason why people may feel so frustrated with not being able to lose belly fat and “see” their abdominal muscles even when they HAVE become much stronger through doing ab exercises for a long period of time. The fact is that your abdominal muscles lie under a layer of fat. Fat is stored energy (excess calories). If you want to see the muscles hiding under the layer of stored energy that you have been working on through exercise, you have to lower the amount of stored energy in your body. Simply, take in (eat) less calories than your body expends (burns) for  energy.  To do this, you have to reduce your calories and/or increase your level of physical activity. 

Have you heard the phrase “Abs are made in the kitchen”?    This is what that phrase is referring to:  “Six-pack abs” are largely the result of the foods you eat in terms of overall calories you take in, not the work you do at the gym.

>>> Myth #3: “Detox” and “Cleanse” programs are effective for eliminating unwanted body fat.

Some people believe that doing a “detox” or “cleanse” will take away the harmful effects of bad nutrition and reduce belly fat along with that. If this is related to feeling the need to lose unhealthy eating habits and start to eat in a healthy way this can be a good thing. But the fact is our bodies are already set up to regularly “cleanse” and “detox”. That’s what our kidneys and liver are for. And they do this job sufficiently and perfectly for most people unless they have some underlying kidney or liver health issues.

The fad, commercial products like teas, drinks and pills that promote a “cleanse” are just marketing claims. Research shows that claims that any commercial pill, tea, food or extreme diet is primarily responsible for ridding the body of “toxins,” thus aiding in long-term fat loss, are completely unsubstantiated. These claims are simply another  myth. Drinking more water, eating more fiber and moving more will stimulate the body’s natural detoxification process. By sweating, breathing and going to the bathroom more often, you can “detox” your body without spending any money on unhelpful products created by unscrupulous marketing. 

According to a review of the available data on commercial detox methods published in the Journal of Human Nutrition and Dietetics in 2015, “No randomized controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.” Despite the lack of research or scientific evidence supporting any claims, paid celebrity endorsements and brilliant marketing continue to push people’s emotional triggers, getting them to buy into the myth.

While some of these types of commercial programs can result in temporary weight loss due to caloric restriction and dehydration (most commercial programs include a laxative), they are not healthy, they don’t actually reduce any of your belly fat, and they are not sustainable so within days - even sooner - your body will be right back to where it was. Don’t waste your money!

The bottom line is that there is overwhelming research and data supporting sustainable lifestyle changes related to diet and exercise.

Fitness Spark!:  It IS important to do exercises for your abs. While the thought of having a toned midsection may be motivation for some, it is important to understand that a strong midsection serves a much higher purpose than just being easy on the eyes (although we’re not going to say no to that, right?)  Strengthening the abdominals is essential for maintain good posture, alleviating lower back pain, preventing injuries, and improving performance in other athletic and physical activities. But to also reduce belly fat, you need an effective nutrition and exercise program that is set up to work your whole body, provide healthy nutrition, and ultimately burn more calories than you eat (in a healthy way) while you are trying to lose weight. 

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