Ranbir Kapoor’s fitness trainer busts 3 weight loss myths: “Starving burns muscle, not fat”

Ranbir Kapoor’s fitness trainer busts 3 weight loss myths (Picture Credit: Instagram/shivohamofficial)

When it comes to training and nutrition for weight loss, there is a lot of information on the internet; some of it useful, most of it not. Shivohaam Bhatt, who has trained celebrities such as Ranbir Kapoor, Amitabh Bachchan, and Jacqueline Fernandez, took to his Instagram account to bust some of the myths around weight loss.

Myths about weight loss that are not true

Starving slows metabolism; it burns muscle, not fat: If you think eating less and working out more is the way to lose fat, think again. As you go into a calorie deficit state, your body enters “survival mode,” and you end up burning muscle for energy rather than fat. Shivohaam said, “Losing muscle is the fastest way to slow down metabolism. Why? Because muscle is metabolically active tissue – it burns calories even at rest.” So, while you may lose weight, you will become weaker and more susceptible to weight gain. The key is to eat a protein-rich diet so it acts as fuel and preserves muscle the right way.

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Cardio burns calories; weights change metabolism: Cardio helps burn calories, but the minute you stop, the calorie burn stops too. On the other hand, if you lift weights, you build muscle, which improves your metabolic rate. This means your body burns more calories all day, even at rest. He added, “If your goal is long-term fat loss and a lean physique, cardio alone will not get you there. Strength training builds your metabolism engine. Combine both—but prioritise lifting to change your body composition.”

Take a look at the post:

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A post shared by SHIVOHAAM (@shivohamofficial)

Discipline is the best fat-loss supplement: There’s nothing that compares to discipline. Relying on motivation and willpower alone is a trap. He added, “Most people don’t struggle because they lack discipline—they struggle because they lack structure. The real fat-loss formula is built on systems: protein-rich nutrition, deep recovery (sleep), and consistency.” He also dismissed supplements as temporary hacks that don’t work long term because they ignore the basics. Fat loss is biology—it’s about building the right habits and being consistent.

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FAQs on weight loss myths:

1. Does eating fat make you fat?

No, eating healthy fats in moderation does not make you gain weight. In fact, healthy fats (like those from avocados, nuts, and olive oil) are essential for your body and can help with satiety and overall health.

2. Is skipping meals a good way to lose weight?

Skipping meals can actually slow down your metabolism and cause overeating later. It’s better to eat balanced meals regularly to keep your energy levels stable and support weight loss.

3. Do carbs make you gain weight?

Not all carbs are bad. Whole grains, fruits, and vegetables are healthy carbs that provide essential nutrients and fiber. Weight gain usually comes from consuming excess calories, not carbs alone.

4. Can you target fat loss in specific areas?

No, spot reduction (losing fat from just one area) is a myth. Fat loss happens throughout the body based on genetics and overall calorie deficit, not by exercising a specific body part.

5. Will supplements and fad diets give quick weight loss results?

Most supplements and fad diets offer temporary results and can be unhealthy. Sustainable weight loss comes from a balanced diet, regular exercise, and lifestyle changes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.