The Claim: A juice cleanse or detox tea will flush out toxins and reset your body.

The Truth: Your body has a built-in detoxification system: your liver, kidneys and digestive tract. These organs work tirelessly to remove harmful substances. While eating more fruits and vegetables and staying hydrated can support these processes, there’s no scientific evidence that cleanses or detox products offer additional benefits. A 2015 study found no compelling research to support the effectiveness of detox diets for weight management or toxin elimination¹.

Instead of depriving yourself, focus on balanced meals and regular physical activity.

The Claim: To lose weight or be healthy, you must eliminate carbohydrates.

The Truth: Carbohydrates are not the enemy. As highlighted by Singapore’s Health Promotion Board (HPB), carbohydrates are essential for energy and should make up 50% of your daily calorie intake². The key is choosing the right types of carbs. HPB recommends complex carbs such as brown rice, wholemeal bread, and oats. These are nutrient-dense options that provide sustained energy, essential fiber and vitamins. On the other hand, refined carbs, like sugary snacks and white bread, should be limited, but they don’t have to be eliminated entirely.

The Claim: Supplements are unnecessary

The Truth: Singapore’s National Nutrition Survey shows that many residents have suboptimal intakes of vitamin C and other key nutrients³. With busy lifestyles and diets that may lack sufficient fruits and vegetables, taking a vitamin C supplement can help strengthen immunity, especially during flu seasons or periods of high stress. While whole foods remain the best source of nutrients, supplements can provide added support.

Visit LAC stores at Jurong Point and AMK Hub or Wing Joo Loong at Jurong Point and Swing by @ Thomson Plaza for a comprehensive range of western and chinese supplements respectively. Be sure to consult a healthcare provider to ensure you’re taking the right amount for your needs.

The Claim: Consuming dietary fat leads to body fat

The Truth: Fat is a crucial macronutrient that supports hormone production, cell health, and energy. The type of fat matters more than the quantity. The Singapore Heart Foundation highlights that unsaturated fats found in foods like avocado, ikan bilis (anchovies), and olive oil promote heart health⁴, while trans fats and excessive saturated fats should be limited. Balance is key.

The Claim: Doing targeted exercises, like crunches, will burn fat in specific areas

The Truth: Unfortunately, the theory of spot reduction has not been proven effective by scientific studies⁵. While strength training can build muscle in targeted areas, fat loss occurs across your entire body and is largely influenced by overall calorie expenditure. Combining a healthy diet with a mix of cardio and strength training is the most effective way to achieve a toned physique.

To support your fitness goals, Fitness First at AMK Hub offers classes from Yoga to Core Conditioning for every level of fitness. If you prefer to work out on your own, Anytime Fitness at Jurong Point is open 24/7 to cater to your schedule. Incorporating regular physical activity at a facility that suits your lifestyle can make achieving your goals more enjoyable and sustainable.