15 Biggest Fat Loss Myths Busted!

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    Excess subcutaneous fat, accumulated in various areas of the body results in that unwanted bulge. There are many common myths related to weight loss regimens and dieting that can hinder achieving our fat loss goals. Read on to know facts about body contouring treatments to make an informed decision.

    What Are The Different Types Of Body Fat?

    We have two types of body fat – Subcutaneous fat (present just under the skin) and Visceral fat (present around the organs inside the body).

    1. Excess visceral fat causes metabolic diseases, e.g. diabetes, hypertension, thyroid disorders and heart diseases. The good thing is that you can control it with a change in lifestyle.
    2. The other type is subcutaneous fat, also called “pinch” fat, which gives an irregular shape or contour to the body and results in an increased circumference.

    Why Do You Need to Know Your Body Fat Percentage?

    It is essential to get your Body Composition analysed, which would give you an accurate insight into your body fat percentage, lean mass, water content, etc. A person with a BMI (Body Mass Index) within the normal range may have a higher fat percentage than a person having more weight. It is alarming to see many people with an optimal weight but a high-fat percentage, particularly visceral fat, which is responsible for metabolic diseases. The cut-off range for the Asian population is:

    1. Healthy weight: BMI of 18.5 to 22.9
    2. Overweight: BMI of 23-24.9
    3. Obesity: BMI of 25 or higher

    Must Read: What Is The Best Fat Reduction Treatment? 

    What Causes Body Fat To Increase?

    The following factors may result in the accumulation of excessive body fat:

    • Sedentary lifestyle
    • Food addiction
    • High-calorie intake
    • High insulin levels or insulin resistance.

    Is Body Fat Unhealthy?

    Excessive body fat if not managed early may lead to the following health issues or metabolic diseases –

    • Type 2 Diabetes
    • Liver and kidney diseases
    • Gallstones
    • Osteoarthritis
    • High blood pressure and cardiac diseases

    Common Myths And Facts About Fat Loss And Spot Reduction

    Here are some common myths and facts associated with fat loss:

    Fat Loss Vs Weight Loss

    • Myth: Losing fat is impossible.
      Fact: Fat loss is possible with the right approach combining diet, exercise and advanced procedures. With suitable body contouring procedures available that destroy fat cells, it is possible to lose those extra inches and tone the target area without any side-effects.
    • Myth: Weight loss and fat loss are same.
      Fact: Fat loss is a process of eliminating the stubborn fat deposits in the body. It is different from weight loss which could be due to water loss, i.e. dehydration or muscle mass loss, which is temporary and bounces back fast whereas the results of fat loss are long-lasting if combined with proper diet and exercise.
    • Myth: Any weight loss program helps to get rid of excess body fat and tone your body.
      Fact: A weight loss program works on reducing the overall body weight. However, stubborn subcutaneous fat is mostly resistant to weight loss.
    • Myth: Weight loss is better than fat loss.
      Fact: Fat loss reduces the risk of acquired health issues substantially. Regulating the fat content of the body should be a priority rather than just keeping a tab on the total weight in kilos which is inclusive of muscle, water, bones and organs.
    • Myth: A weighing scale helps measure fat loss.
      Fact: A weighing scale measures the total body weight, which includes fat, muscle, water content, organs, bones, etc. Thus, it cannot correctly measure our fat loss. The reduction in subcutaneous fat is measurable in the form of inch loss in areas like abdomen and back.
    • Myth: The metabolic rate is one of the most significant factors influencing the fat distribution and hence the weight management as well.
      Fact: Everyone has a different metabolic rate which depends on their lifestyle habits and underlying health issues. However, we can increase our metabolic rate by making a few lifestyle modifications.

    Diet And Exercises

    • Myth: Fasting is the most direct way to reduce body fat.
      Fact: Fasting or low-calorie diets will make you lose weight in terms of water loss or muscle loss, and once you revert to your previous lifestyle, you may regain the weight at a much faster pace.
    • Myth: Diet foods help in getting rid of excess body fat.
      Fact: Eating a balanced diet is one of the simplest ways to enjoy good health. However, just watching your diet cannot help you lose excess fat. Crash dieting may instead result in muscle wasting, and you may end up having saggy skin.
    • Myth: Eating at night triggers the accumulation of excessive body fat.
      At night, the metabolic rate is low and physical activity is also less. Thus, the body starts storing extra calories as fat.
    • Myth: Fat loss supplements are safe and effective.
      Fact: Fat loss supplements or specific drugs tend to increase the metabolic rate drastically, which can be detrimental to your health. Besides, these supplements can have unpredictable interactions with other medications that you might be using. It is advisable to avoid prolonged use of fat loss supplements as they do not have proven long-term efficacy and safety.
    • Myth: Exercise more is the only way to lose fat.
      Fact: Exercise plays a vital role in weight loss. However, having a more holistic approach helps with the faster reduction of fat like following a healthy lifestyle and food habits apart from opting for proven methods of body contouring.

    Fat Loss Treatments

    • Myth: Spot reduction is a myth. We can lose body weight, but not from a specific area.
      Fact: One can certainly opt for treatments to target fat in specific areas of the body. One can lose fat from certain fat pockets in areas like abdomen, flanks and thighs with procedural treatments.
    • Myth: Surgery is the only way to reduce stubborn fat.
      Fact: Surgery like bariatric surgery and liposuction are not the only ways to get rid of excess fat. Treatments that use technologies like focused ultrasound, radiofrequency, cool sculpting and laser are some of the popular non-surgical options meant to target unwanted body fat safely and effectively. However, those who are obese and have a very high BMI may have to resort to surgical treatments.
    • Myth: These body contouring procedures give temporary results, and one would gain back the lost inches after completing the sessions.
      Fact: Body contouring procedures aim to destroy the fat cells in the treated area permanently; thus, there are no chances of them growing back. However, making a few lifestyle changes ensures there is no fat accumulation in the treated area.
    • Myth: Fat loss treatments have severe side-effects.
      Fact: It is essential to know what kind of a treatment you are undergoing and understand the concept of the technology used and learn about its FDA approval for safety. Fat loss procedures performed under the guidance of certified doctors are completely safe and effective.

    Hope, this article helped you get rid of popular misconceptions related to fat loss. Now, you know that there are many non-surgical treatments available that offer permanent fat reduction. Opt for one at a reputed clinic where doctors perform the procedure and find out if the technology available is USFDA-approved or not. Go ahead and make an informed decision to get back into shape. Visit Oliva Skin & Hair Clinic to know more about our Inch Loss treatment today!


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    About The Author

    Dr. T N Rekha Singh

    Dr. T N Rekha Singh

    Dr T N Rekha Singh is an MD in Dermatology, Venereology and Leprology from the esteemed Gandhi Medical College at Hyderabad. She has a rich experience of over 11 years in performing advanced laser treatments for hair reduction, skin resurfacing and skin lightening, scar and... Read More

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