Get fit. Stay fit. Easy goals to set, but they’re hard to achieve.
At least part of the reason for that is that the science on fitness and dieting has changed over time. People who read about fitness in the ’70s heard different information than those who read about fitness in the ’90s. And the scientific consensus in the ’90s was based on less complete information than researchers have today.
But those old ideas stick around, and sometimes bad new ideas — only supported by one or two studies — get repeated in the media as fact.
Here’s the truth about some widely-believed myths about how to be healthy.
Myth: Fat makes you fat.
If you brought a space alien to the average American supermarket and let them wander around, they’d probably tell you “fat” was a kind of human poison, on par with arsenic and mercury. And it makes a kind of intuitive sense to say that fat makes you fat. But that’s not how our bodies work.
As with any nutrient, it’s possible to overeat fat. But fats, especially the healthy sort that come from olive oil, avocados, and nuts, are an essential part of our diet. And when you don’t eat them, you’re not just depriving yourself of something your body needs, you’re making it harder for you to feel full — and increasing the chance you might overeat.
Myth: Fat-free food is healthy food.
In the effort to strike fat from the American diet, a massive industry of fat-free foods rose up — especially in the dairy section. The implication of slapping “fat-free” on a product is that it’s healthy. But the thing is, you can call plenty of unhealthy foods fat-free. Think about soda, candy, and beer.
And unfortunately, many fat-free products are in fact packed with a much more dangerous substance: sugar. “Healthy” yogurts are especially bad in this department. In fact, people who eat low-fat dairy foods are more likely to be overweight.
Myth: Cholesterol Rich Foods (Like Eggs) Are Bad For You
Nutrition professionals have had remarkable success with demonizing perfectly healthy foods.
Probably the worst example of that is eggs, which are among the healthiest foods on the planet.
Just think about it… the nutrients in an egg are enough to turn a single fertilized cell into an entire baby chicken.
Even so… because eggs contain large amounts of cholesterol, they were believed to cause heart disease.
However, studies actually show that the cholesterol in the diet does NOT raise the bad cholesterol in the blood. Eggs raise HDL (the good) cholesterol and are not associated with an increased risk of heart disease (14, 15, 16, 17, 18).
Keep in mind that almost all the nutrients are found in the yolk… the white is nothing but protein. Telling people to ditch the yolks may be just be the most ridiculous nutrition advice in history.
Myth: No pain, no gain.
“No pain, no gain” is a popular idea in the workout world, forming the foundation of several popular programs. But in reality, working out long after your body starts telling you it’s getting damaged poses a serious injury risk. Which is not to say you shouldn’t push yourself.
Some soreness after exercise is a sign of natural strengthening processes in your muscles (that don’t, incidentally, have anything to do with lactic acid.) And while the potential benefits of high-intensity exercise are huge, pain-free moderate exercise is powerful as well.
Myth: You need to drink eight glasses of water a day.
Listen, staying hydrated is important. And sometimes when you can’t sleep or start feeling irritable or fatigued, the problem is really dehydration. So for people who struggle to remember to drink water, setting a goal might not be the craziest thing in the world.
But, as Randall Monroe illustrates so well in the above XKCD, there’s no science (or sense) behind the magical eight glasses number. In general, pay attention to your body and the weather. Drink as much water as you need to feel hydrated. And you’ll probably be fine.
Myth: Exercise is about losing weight.
Exercise is very, very important. It keeps you fit, strengthens your muscles, and extends your life expectancy. But there’s one task that it’s not particularly good at: making you lose weight.
On its own, exercising simply doesn’t burn enough calories to make the pounds fall off, even though its other functions are enormously important. There’s really only one thing that helps cut weight, and that’s cutting calories. A doctor or nutritionist can help you put together a plan to do that.
Myth: You can be too old to start exercising.