When it comes to achieving health and wellness goals, many questions arise: Is diet or exercise more important? Do you really need to spend hours at the gym to lose weight? Is it true that eating carbs at night makes you fat? In this article, we debunk the most common myths about diet and exercise based on science, and help you build healthy habits effectively.
Myth 1: “Exercise alone is enough to lose weight”
The truth: Exercise alone does not guarantee weight loss. Studies have shown that a caloric deficit (eating less than you burn) is the key factor in losing weight. However, exercise is a fundamental ally in improving body composition and cardiovascular health.
📌 Fun fact: Running for an hour burns about 500 calories, but a single slice of pizza can exceed that amount. Diet plays a crucial role.
Myth 2: “Eating after 6 pm makes you gain weight”
The truth: The timing of your meals does not directly affect your weight. What matters is the total number of calories consumed versus those expended throughout the day. That said, eating late can influence the quality of sleep, which affects metabolism and physical performance.
📝 Practical advice: If you need to eat dinner late, opt for light, protein-rich meals to avoid nighttime discomfort.
Myth 3: “Carbohydrates are the enemy”
The truth: Carbohydrates are not bad. What matters is the quality and quantity. Whole grain carbohydrates, such as oats and brown rice, are an essential source of energy for effective workouts and optimal bodily functions.
🔥 Debunking the myth: The problem is not carbohydrates, but ultra-processed foods high in sugar and fat.
Myth 4: “Cardio is the only way to burn fat”
The truth: Strength training is also effective for burning fat, as it increases muscle mass and speeds up your basal metabolism. This means you will burn more calories even at rest.
🏋️♀️ Additional information: Combining cardio and strength is the best strategy to lose weight and tone your body.
Myth 5: “Supplements are essential to see results”
The truth: Supplements are just that – a supplement. A balanced diet and a proper exercise plan are enough for most people. The key is to consume the necessary nutrients through natural foods.
💡 Exception: In some cases (such as vitamin or mineral deficiencies), supplements may be recommended by a professional.
Conclusion: Diet or exercise?
Both are essential for a healthy life, but if your goal is weight loss, Diet has a more direct impact on caloric deficit, while exercise provides benefits such as toning, improved metabolism and better mental health.
Instead of choosing between diet or exercise, combine both to achieve sustainable results and enjoy a better quality of life.
