The Real Skinny on Hot (or Not) Fat-loss Fads

Getting and maintaining a fit body takes work; there’s just no way to cut corners and be successful. But trendy diets and headline-grabbing promises from media-savvy weight-loss gurus can be oh-so tempting—and confusing.

Fortunately, nutrition and fitness experts, Kelli Calabrese, MS, CSCS and Christopher Mohr, PhD, RD, are here to give you the skinny on today’s “Hot or Not” diet and fitness claims so you can stay on track to getting and keeping a lean, healthy physique.

Hot or Not?
Eliminate carbohydrates to drop weight and firm up

Not-

Carbohydrates have been demonized in the popular press. While refined carbohydrates (white flour, sugar, white rice, white bread, etc.) should not be the mainstay of your diet, whole grain and high fiber carbohydrates are an important part of any healthy weight management program.

Think oatmeal, sweet potatoes, whole grain bread, wheat berries, bulgur wheat, quinoa, and legumes. Think fiber, not carbohydrates. If it’s low in fiber, it should be low on your list of choices.

Hot or Not?
The only way to lose weight is to eat like a bird and drastically reduce calories

Not-

While a modest reduction in calories is necessary to decrease overall body weight, reducing calories too drastically will cause you to lose your firm muscles. A good baseline for your ideal total caloric intake is to multiply your bodyweight by 11. Consuming less than that number of calories will result in weight loss.

Hot or Not?
Drinking green tea may help speed up metabolism and enhance fat loss

Hot-

Green tea extract may increase metabolism. A study published in 2003 in Obesity Research actually showed that people who were habitual tea drinkers for 10+ years had a 19.6 percent reduction in body fat compared to those who didn’t drink tea!

Hot or Not?
Eliminate certain fruits and vegetables, like carrots and bananas, from your diet because they are high in sugar

Not-

Some fruits and vegetables are more highly concentrated with sugars, but no fruit or vegetables should be eliminated from any diet. They provide a rich source of nutrients that can’t be obtained from any other foods.

Hot or Not?
Supplementing with fish oil may enhance weight loss

Hot-

Preliminary research presented in Obesity Research suggests that when comparing two groups of overweight women during a 3-week weight loss trial, those who supplemented with omega-3 fats had greater weight losses than those who did not. This study did not suggest an ideal dose, but most research suggests supplementing with approximately 1-2 g/day.

Hot or Not? Eating late at night makes you fat

Not-

---kind of: There’s a caveat with this one. The problem is that most people don’t make healthful choices when it’s Friday night at midnight. If your late night options are pizza and beer, it’s wise to pass them by. On the other hand, if you’re craving fruit, whole grains or lean proteins, indulge...as long as you haven’t already surpassed your calorie allotment for the day.

Hot or Not? Skipping breakfast helps keep calorie intake lower throughout the day

Not-

According to a study published in the American Journal of Clinical Nutrition in February 2005, total calorie intake and cholesterol levels were actually lower in women who ate breakfast throughout a fourteen-day period, compared with women who skipped breakfast. No need for a sit-down buffet each morning, but at least grab a yogurt, piece of fruit or granola bar for a quick on-the-go meal.

Hot or Not? Calcium increases fat loss

Hot-

Recent research has suggests that those with higher calcium intakes have lower levels of body fat and lower body mass indexes.

Calcium isn’t independently responsible for this change, however; weight loss also requires a moderate reduction in calories. But since calcium is crucial for women anyhow, consider supplementing and choose foods high in calcium, like yogurt and other low-fat dairy sources.

Hot or Not? Supplements that claim to suppress cortisol levels aid weight loss

Not-

Products sold on infomercials typically have little merit. Using these supplements will make only one thing smaller...your wallet. Don’t fall for quick fixes, gimmicks, or trends; stick with proven mechanisms to lose weight.

Hot or Not? Eliminating fat from your diet is necessary for weight loss

Not-

---kind of: Reducing fat intake decreases the number of calories consumed, resulting in weight loss. But low-fat food items that are loaded with sugar are often higher in calories than the higher fat counterparts, so steer clear. Do limit saturated and trans fats, but do not eliminate fats like those from fish (see above), nuts, flax and olive oil.

Hot or Not? Fruit juice or other “natural” products are a better choice than sodas and other calorie-dense drinks

Not-

While fruit juices might offer some more vitamins and minerals, they are also a concentrated source of calories. Stick with water, flavored if you prefer, tea (see above) and other non-caloric drinks. You’ll get much more bang for your buck by eating calories rather than drinking them.

Hot or Not? Not eating after a workout will prolong the “fat burning” effects from the exercise

Not-

Eating after a workout is arguably one of the most important meals of the day (tied with breakfast). This meal will help refuel your body and help it repair itself prior to the next day’s workout.

Hot or Not? Strength training will bulk me up

Not-

Genetically, women do not have the means to add large bulky muscle. Men build muscle easier because they have higher testosterone levels. Typically women need to use more resistance to increase their lean muscle mass and ultimately their metabolism.

About the Authors

Kelli Calabrese MS, CSCS – Kelli is the author of Feminine, Firm & Fit - Building a Lean Strong Body in 12 Weeks. She is the 2004 Personal Trainer of the Year and former lead fitness expert for eDiets and eFitness.

She is a wellness coach helping clients both online and over the phone. She is also the editor of Personal Fitness Professional Magazine and on the board of advisors for The Personal Trainer Business Alliance. For more information, go to www.kellicalabrese.com or e-mail Kelli@KelliCalabrese.com

Christopher R. Mohr, MS, RD, PhD is a consultant, author, and freelance writer. He is a consultant for Discovery Health Channel and the National Exercise and Sports Trainers Association and has worked with supplement companies to provide research and or formulations for dietary supplements. He is on the Advisory Board for Men's Fitness, and has also written nearly 500 articles for consumer publications. www.christophermohr.com or contact him at chris@christophermohr.com.