“Get a gym body without gym workouts.”

“Reduce the size of your behind, thighs and arms using a cocoa butter-scented oil.”

“Lose five pounds with just five drops under the tongue.”

As hypocrisy is said to be the highest compliment to virtue, the art of lying is the strongest acknowledgement of the force of truth, according to William Hazlitt, the English essayist, drama and literary critic, painter, social commentator, and philosopher. 

The pace at which nutrition and fitness spaces attract frauds and extremists is only comparable to pyramid schemes and maybe the quail business craze that hit the country ten years ago.

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But to help you avoid confusion, misinformation, disappointments and playing lab rats to every new fitness trend and product, we’ve compiled some valuable guidelines to keep you wise.

It is too good to be true

Nothing worthwhile comes easy. Resolutions to cut weight are easy to make but hard to keep. Chances of losing weight successfully just by sprinkling something to/on your meal, rubbing oil on your rump, or using a supplement are almost none. According to Getrude Langat, a nutritionist at Nairobi West Hospital, the science just doesn’t exist. “If it did, everyone would walk around looking fit and lean.” So, don’t be gulled.

It promises instant results? Hoax!

One of the fastest ways to tell that a fitness trend is fake is to examine its claims. If it promises results with little to no work on your part, it is most likely a fraud. “Those extra pounds took time to pile up, and they will require time to come off,” says Getrude. While losing 15 pounds a fortnight may seem like a great thing, losing weight fast has been proven by scientists to contribute to health issues. Unless you are extremely overweight, losing many pounds within a short time means risking losing muscle instead of fats, medical issues such as dietary deficiencies, gallstones, low energy and gaining that weight back quickly.

It claims that one size fits all

“Every single body is unique,” says Getrude. “Practical fitness and nutrition regimes should be customised to meet each body’s unique requirements.” If a product or approach claims to be the best and only way to achieve fitness, think twice and seek more information before buying or participating in it.

It contains no health warnings

Many fitness fads hardly warn of potentially dangerous interactions or side effects. This should never be the case because even FDA-approved medication comes with these warnings. Green tea extract, for instance, has widely been used in weight loss supplements, yet according to Medline plus, a US government website, it can cause liver damage in some people if taken excessively. 

It claims to reduce fat in one area

Research published on the National Center for Biotechnology Information website shows spot reduction alone does not work. It all boils down to that stubborn layer of fat covering your muscles. No matter how many sit-ups they do, someone with 40 per cent body fat will never have abs like someone with 10 per cent body fat. To lose weight quickly and evenly, you’ll need to burn as many calories as possible with intense workouts.

It promises you permanent weight loss

Beware of any fitness fad claiming that you can binge on all high-calorie snacks you want and maintain low weight. Losing weight goes hand in hand with sensible food choices. Eating healthy vegetables, fruits, and nuts can make losing weight easier than fattening sweets and snacks.

It Requires You to Take a Magic Pill

Doctors, nutritionists, and other experts agree that there’s no magic to losing weight that does not include a healthy diet or regular safe exercise. This includes FDA-approved pills that block fat absorption or reduce your appetite. “These pills still require you to take them alongside a low-fat, low-calorie diet and regular exercise,” says Getdrude.

It is meant for men only or women only

Experts say that men’s and women’s bodies respond to food and exercise similarly. There’s not much difference that a fitness fad targeting one gender can do that it won’t do for the other. Gender-focused fitness fads either target women’s insecurity around gaining excess muscles by lifting or their after-birth weight. They also target men by promising muscle gain and abs. 

To debunk these myths, experts say that because women have low testosterone levels, they cannot achieve extraordinary muscle growth without chemical assistance. Additionally, the postpartum weight slips off with sufficient exercise and a healthy diet. The same case also applies to men. The only way to gain abs is through exercise and diet. 

Getrude advises that one must do a little sleuth job before embracing any fitness or nutrition fad. “Who’s making the claim? What’s their agenda? Is there any professional research behind it? Who sponsored the study? At what cost?  What do other professionals say?” According to her, a quick and thorough Google search can help you track the answers to most of these questions.

“Before committing to any fitness fad or starting any weight loss or exercise program, consult a health expert to help you determine the best options and monitor your progress to ensure your safety,” she says.