Facts & Fallacies

“Spot reduction reduces cellulite in specific areas of the body” - Fallacy. Cellulite is subcutaneous fat – dimpled, but fat nonetheless – and the only way to eliminate it is by diet and exercise. Even when localised, exercise draws from all fat deposits in the body and not from selected areas, so there are no guarantees that side-lying leg-raises will reduce fat in the thigh area. One can, however, “spot tone” with exercise.
Mechanical devices reduce body fat - Fallacy. Passive exercise does not increase energy output and therefore cannot decrease body fat. Certain apparatus may cause a temporary water loss, making the waistline for example look thinner. Electrical stimulator’s cause muscle to contract and may be useful for rehabilitating an injured muscle. They do not however cause a large enough energy expenditure to have any significant effect on weight loss.
Rubber/Plastic “sweat suits” worn during exercise enhance weight loss – Fallacy. Weight loss by wearing one of these suits is primarily water loss, and is immediately replaced when fluids are taken in. Of greater importance is the fact that these suits prevent evaporation of sweat –  a crucial thermo-regulator mechanism and, if worn in the hot or humid weather, may lead to dehydration and heat stroke. A sauna will also cause water loss, not weight loss.
A high sugar intake before exercise will not add extra energy and enhance performance. Ingestion of sugar before exercise in fact has the opposite effect as it causes a sharp increase in blood sugar levels. The body reacts by producing more insulin which not only lowers blood sugar levels but also inhibits fatty acid metabolism.
Salt Tables - Some years ago it was common practice to prescribe salt tablets to replace salt lost through sweat. This is no longer the case. Excessive sodium intake causes dehydration as it causes water to be drawn from the body’s cells. In any case, the average diet usually contains more sodium than the recommended daily allowance and as a result there is no likelihood of sodium deficiency through sweat loss.
Caffeine - Although it has been suggested that caffeine promotes fat utilisation in the early stages of exercise, thereby prolonging the life of glycogen stores, 4-5mg/kg body weight is needed to obtain this effect. At this dose, side effects may include nausea, and muscle tremors. Caffeine is a diuretic and will contribute to dehydration.
Vitamin supplementation – Provided a balanced eating plan is followed, vitamin supplementation should not be necessary. There are more exceptions, e.g. smokers may be deficient in Vitimin C, heavy drinkers may be deficient in some of the B Vitamins, but supplementation should be under the guidance of a physician or dietician. Over-supplementation can be harmful, causing distressing symptoms. Some symptoms of overdose (10 x RDA and more) are :-

• Vitamin A: hair loss, bone, kidney, and liver problems
• B Complex: headache, skin disorders, digestive disorders
• Vitamin C: gastro-intestinal distress, kidney stones
• Vitamin D: kidney damage
• Vitamin E: depression, general body fatigue

Alcohol has the following effects:-

• Alcohol promotes dehydration
• It is a depressant – affects your ability to reason and make judgements
• When alcohol is present in your blood to the exclusion of the other functions. This can interfere with the liver’s job of forming extra blood glucose for prolonged physical activity leading to low blood sugar and early fatigue.
• Alcohol, before or during exercise can therefore have no beneficial function. On the contrary, it impairs balance and co-ordination, causes low blood sugar levels and cardiac symptoms.

Fad Diets tend to work only in the short term as dieters tend to regain the weight quickly. following fad diets tends to lead to cyclic yo-yo dieting. Not only are fad diets ineffective, they are also dangerous, since the radically alter nutrient intake and can lead to vitamin and mineral deficiencies. Dieters need to learn how to manage food – not hot to eliminate foods.