Whether people spread these myths online or talk about it “what they heard” during the office coffee break, there’s a lack of science to support them. Let’s separate fact from fiction, so you can develop healthy habits that science supports and avoid fad advice that is useless or harmful.
Myth 1: Detox diets cleanse toxins from your body
The concept of detoxification is popular but using detox concoctions to “cleanse” toxins from your body isn’t backed by science. Your body already has effective systems to eliminate waste and toxins. The liver, kidneys, lungs, skin, and gastrointestinal system work together to remove unwanted substances without the need for juice cleanses, restrictive diets, or colonics. Stop wasting money on the hype. Keep your body’s internal detox system healthy by eating a healthy diet, staying active, managing stress, and getting enough sleep.
Myth 2: You have to exercise at least 30 minutes a day to get benefits
While regular physical activity provides undisputed health benefits, more is not necessarily better. The optimal “dose” depends on your fitness level, goals, and risk factors. Listening to your body is key. Excessive exercise can increase injury risk and stress without added benefits.
Studies show that even short periods of exercise throughout the day lowers mortality and offers mental and physical health benefits. So, you don’t need to exhaust yourself to get the health rewards of exercise. Plus, short exercise “snacks” are easier to fit into your schedule, meaning you’re more likely to do them.
Myth 3: You can spot reduce fat
Genetics and hormones dictate where your body stores fat, not specific exercises. Spot reduction focuses muscle-building efforts on one area but does not eliminate fat you’ve already stored there. The best approach to fat loss and improving your body composition is to pair full body strength training with a healthy lifestyle and diet. Aerobic exercise also burns calories, which aids fat loss all over your body, not just in one spot.
Myth 4: You shouldn’t exercise after eating
For most healthy adults, moderate walking after a meal doesn’t cause indigestion or other issues. High-intensity exercise can be uncomfortable directly after eating a large meal, but this temporary discomfort rarely causes actual harm. Listen to your body and adjust the timing of exercise based on what feels best. In support of exercising after a meal, research shows that taking a 10-minute walk after every meal is more beneficial for blood sugar control than a 30-minute workout at other times of the day. The reason? Exercise increases insulin sensitivity, so your body takes up glucose from your bloodstream easier.
Myth 5: Drinking extra water significantly impacts weight loss
Water is essential for health, but simply drinking more does not directly result in substantial weight reduction for most people. However, replacing high-calorie or sugary beverages with water can promote weight loss through reduced liquid calorie intake. Additionally, drinking cold water may slightly boost metabolism. However, you’ll get the most benefits by adopting a nutrient-dense diet and consuming it mindfully.
