The Real Skinny on Hot (or Not) Fat-loss Fads
By Kelli Calabrese MS, CSCS, ACE and Christopher R. Mohr, MS,
Getting and maintaining a fit body takes work; thereís just no way to cut
corners and be successful. However if you are confused by exactly how to go
about attaining a fit and healthy body, you are not alone. Fortunately,
nutrition and fitness experts, Kelli Calabrese, MS, CSCS and Christopher Mohr,
PhD, RD, are here to give you the skinny on todayís ďHot or NotĒ diet and
fitness claims so you can stay on track to getting and keeping a lean, healthy
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 itís 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
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
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 didnít
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 canít 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: Thereís a caveat with this one. The problem is that most people
donít make healthful choices when itís Friday night at midnight. If your late
night options are pizza and beer, itís wise to pass them by. On the other hand,
if youíre craving fruit, whole grains or lean proteins, indulge...as long as you
havenít already surpassed your calorie allotment for the day.
Hot or Not? Skipping breakfast helps keep calorie intake lower throughout the
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
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 isnít
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. Donít 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 ďnaturalĒ 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. Youíll 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 ďfat burningĒ 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 dayís 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.
Hot or Not? I can lose fat through exercise alone, without changing my diet
Not: The road to fat loss is a long, slow one if you exercise without making
healthful food choices. A study published in the International Journal of Sport
Nutrition showed that reduction in the percent of body fat and total fat mass
were significantly improved in those who combined diet with exercise.
Hot or Not? Aerobic Exercise will boost my metabolism.
Not: Think about marathon runners in the 60ís and 70ís. They have very little
muscle and itís muscle which is responsible for driving your metabolism.
Excessive aerobic exercise can burn up lean muscle. Strength training must be
performed with aerobic exercise to maximize your metabolic boost.
Hot or Not? Liquid "cleanses" like the 48-hour Hollywood Diet are a great way to
feel better in my clothes by the weekend
Not: The scale may be lower after 48 hours, but this transient weight loss will
turn into weight gain once you eat real food again. You are also at risk for
losing lean metabolically active muscle.
Hot or Not? If celebrities endorse it, it must be good
Not: Do not be fooled by celebrity product endorsements. The actors or models
did not attain their fit bodies from the quick, easy ďmagical solutionĒ touted.
Like you, they also had to invest hard work and dedication.
Hot or Not? If a food label reads ďlow carbĒ or has a low number of net carbs,
it's good for me
Not: If your tongue has to do gymnastics to pronounce the ingredients on the
label, itís likely not in your best interest to let it past your lips. If a food
comes in a box, bag or wrapper, it should be low on your list of choices. Select
foods that are closer to their natural state (fruits, vegetables, oatmeal, yams,
etc). Food quality is key.
Hot or Not? I can trust restaurant menus to be truthful when they describe items
as low-fat, low-calorie, heart-healthy, etc.
Yes: The FDA governs the claims on restaurant menus. However, be sure you pay
attention to the serving sizes. Order with caution.
Hot or Not? All calories are created equal
Not: Protein, carbs, and fat give your body an approximately 25percent,
10percent and 5percent metabolic boost, respectively. Meals should contain a
combination of all 3. And because all macronutrients are not created equal,
focus on lean proteins, whole grain carbs, and healthy fats such as extra virgin
olive oil and almonds.
Hot or Not? If I resistance train while on a very low calorie diet, I will
preserve my muscle mass
Not: A study published in the late 90s concluded that 4 weeks of resistance
training did not prevent or reduce the decline in muscle and resting metabolic
rate associated with a very low calorie diet. Moral of the story: starving
yourself will work against you when trying to lose weight , especially if you
want to look fit and healthy.
Hot or Not? I havenít worked out in awhile so my muscle has turned to fat
Not: Muscle and fat are two completely different systems. One cannot convert to
the other. To build lean muscle mass, a stress must be imposed on the muscles
(i.e. through strength training) combined with a balanced diet including enough
protein and calories to support muscle growth. To lose fat, a negative caloric
deficit must be imposed which should ideally come about through a combination of
reducing calories and increasing activity.
Hot or Not? To lose more fat, exercise at higher intensities
Hot: A study published in the Journal of the American College of Nutrition
concluded that a significant loss in body fat occurred in a group that exercised
at a high intensity (80-90percent of maximum heart rate), while no significant
change in body fat was found in the lower intensity group which exercised at
60-70percent of maximum heart rate, even though there was no significant
difference in total work between the groups. But remember, it takes time to
build up your capacity to work at high intensities and it is uncomfortable to
maintain it for any length of time.
Hot or Not? Iím too old to add resistance training?
Not: A study conducted by Dr. Wayne Wesctott showed improvements of over 400
percent in strength for a group of 14 nursing home residents whose average age
was 89. No matter what your age--35 or 85--resistance training is beneficial!
We invite you to digest these facts and apply them to your training and eating
to achieve a lean, firm and fit body. Be encouraged by this information and use
it to your advantage.
Hot or Not: If I hire a personal trainer, I can have a body like the ones on the
covers of fitness magazines
Kind of: Those who work with a personal trainer, see better results than those
who go at it alone. Realize that you can overcome trouble spots and genetics to
a certain degree, but you may never look precisely like the cover models. Strive
to be the physical best you can be.
Hot or Not: One fast food meal is enough calories for the day.
Yes Ė But: A typical fast-food meal (double cheeseburger, soda, fries, and a
dessert) can contain, at 2,200 kilocalories, enough energy to power a 120-pound
person through an entire marathon, however, to maximize the thermic effect of
food, you want to spread your calories out throughout the day, eating every 3 Ė
4 hours. Of course your food choices should also come from more nutrient rich
Hot or Not: I can reduce the number of fat cells on my body through diet and
Not: We are all born with a certain amount of fat cells. At any given time there
is a surplus of calories fat cells will swell to a maximum capacity and new fat
cells can be added. This is especially true during puberty and pregnancy. Once a
fat cell is developed, it can shrink, but will never away unless surgically
removed. (Pollock & Willmore, 1990).
Resting fat metabolism is lower in women than in men
Hot: When adjusted for differences in lean body mass men have a higher
metabolism than women. (Nagy et al., 1996; Toth et al., 1998). So ladies, donít
be discouraged when you start a diet and exercise program with your male
counterpart and they see results faster!
For women, the hips and thighs are more prone to storing fat than the abdominals
Hot: Women tend to have a greater number of alpha receptors in the hip and thigh
regions (Blaak, 2001). This favors the storage of fat, as opposed to the
mobilization of fat, in the hip and thigh region. The reverse is also true such
that when the body is in a negative caloric state it will take fat from the hip
and thigh areaís last, but when in a positive caloric state, it will put fat on
the hips and thighs first.
Hot or Not: Time spent watching television is the one behavioral variable most
predictive of obesity.
Hot: TV watching is far more likely to lead to obesity and diabetes than any of
the other sedentary behaviors. (Hu and Gortmaker). When people watch TV, not
only are they not burning many calories, they are likely consuming the least
healthful of high calorie foods like chips, cookies and ice cream.
Christopher R. Mohr, MS, RD, PhD is a 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
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year - Online Training.
Kelli is a 20 year fitness industry leader. She has 3 fitness related degrees
and 24 Fitness, Nutrition and Lifestyle related certifications. Kelli is the
former Lead Fitness Expert for eDiets and eFitness and remains a regular
contributor. Kelli is the author of Feminine, Firm & Fit - Building A Lean
Strong Body in 12 Weeks www.FeminineFirmandFit.com. She has transformed
thousands of bodies just like yours. She is available for phone coaching, online
training, grocery shopping tours, seminars, and media opportunities. For more
information go to www.KelliCalabrese.com
or e-mail Kelli@KelliCalabrese.com