Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, It can be hard to know what to do and which Information you can trust. This holds true for anyone that follows a “diet” from word to word, you’ve been religiously following every diet tip In the book. When It comes to “diet” and “rapid weight loss” there’s a lot of misinformation floating around so you may not be making progress simply because you’ve been following bad advice. (Cue the facepalm.) There Is good news… Are you ready… You’ve already proven to yourself that you have great willpower and determination; all you have to do Is shift that energy to weight loss tips that actually have backing Instead of following “diet” “myths” that are just keeping you fat and frustrated.
Why do some nutrition “myths” die and others keep bouncing back, even In the face of what seems to be Incontrovertible evidence? “Let’s face It, “myths” and “misinformation” are much more seductive than the “truth”. In reality, the most persistent nutrition “myths” are those that contain at least a kernel of “truth”… And some “myths” help us get to the real “dietary truth” that actually might help our health. here’s a cold, hard look at some of the most repeated “myths” and what really Is the truth behind them.
A balanced diet, enough sleep, and regular exercise are usually the best course for fighting diseases and staying healthy, he notes, and that just Isn’t as Interesting to people. Today I’m going to talk about a few “diet” “myths” that you need to STOP following If you want to achieve optimal weight loss and health.
Myth #1 You Can Eat Whatever You Want If You Workout
Truth Bomb: Unfortunately, a half hour walk on the treadmill Isn’t going to help you lose weight If you reward yourself by downing a few slices of cake and an order of French fries. The treadmill told you that you burned off 500 calories, but those estimated machine readouts are not at all accurate…sorry! The bottom line It’s near Impossible to out-exercise a bad diet unless you plan to spend half your day In the gym. You must workout and eat smart to see results. It’s true abs are made In the kitchen.
Myth #2 Don’t Eat After 8 p.m.
Truth Bomb: You burn up the food you eat earlier in the day, while late-night calories sit in your system and turn into fat. Calories can’t tell time. “Your body digests and uses calories the same way morning, noon, and night they may sit around a little longer if you eat, then lie on the couch and watch TV, but when you move around the next day, your body will dip into its stores. That said, there are other solid reasons to avoid late-night snacking, not least of which is that snacks you grab when you’re tired tend to be unhealthy ones.
My Advice: If you want to unwind after work and relax for the night with a chocolate bar or cookies try and cut out the snacks. If for some reason you want or need that late night snack then try to swap out the unhealthy junk for a “healthier” choice. You can have a piece of fruit, a bowl of cereal or popcorn. Also If you tend to consume most of your calories at night before bed that could be because you are undereating during the day. Try and not go any longer than 4 or 5 hours without a meal or at least a snack that way you won’t overeat at night and you’ll stay on track to achieve your fitness and health goals.
Myth #3 You Burn More Fat If You Workout Fasted
Truth Bomb: Without the proper fuel you won’t be able to workout for as long or hard as you need to If you want to see a difference in your body. What’s worse, fasted workouts can cause low blood sugar and lightheadedness, which can be dangerous when you’re breaking a sweat. Plus, when you’re running on fumes, you’re going to be ravenous after your workout. That means you’ll be more apt to make poor diet decisions…like downing an entire pizza—after you get home. If you are unsure of why that’s a bad Idea? Refer back to “Myth #1”.
My Advice: It’s simple. Working Out fasted Is beneficial. However, I recommend If you are new to “diet” try and eat 30 minutes after your workout. That way you are fueling your muscles (You’ll be less sore) and you won’t overeat at night.
Myth #4 Small Frequent Meals Will Boost Your Metabolism
Truth Bomb: If you keep having small “meals” or “snacks” you’ll fire your metabolism. Food Intake has an unimportant effect on metabolism. Some foods, Including those with caffeine, may slightly and temporarily Increase metabolism, but the effect Is too small to help you lose weight. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, Is body composition and size. More muscles and bigger bodies generally burn more calories overall.
My Advice: A pound of fat-free tissue burns about 14 calories a day, while a pound of fat burns just two to three calories. And while that difference may not sound like a lot, It will add help over time. Remember, that when you lose pounds, part of that weight Is muscle, That’s why strength training Is even more Important If you’re on a weight-loss mission. Try lifting weights, or you can maintain your muscles by going to a Pilates, body-sculpting, or power-yoga class two to three times a week.
Myth #5 Calories Are Created Equal
Truth Bomb: If you eat just 300 calories of chicken Is not the same as eating 300 calories of cake. The body uses and stores calories differently depending on the nutrients each food Is comprised of. Corn and beans, for example, contain something called resistant starch, a type of carb that Is really hard to digest. In turn, the body Isn’t able to absorb as many of the calories or as much of the glucose (that Is why you poop out whole corn after you eat It)…A nutrient that’s stored as fat if it’s not burned off. It’s a similar story with lean-protein protein sources like turkey, chicken, and fish. In addition to boosting satiety, protein also has a high thermogenic effect (Is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage.)compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digesting process and post-meal calorie burn spikes by as much as 35 percent! Your favorite cookies, cakes, and pies can’t make that same claim. In fact, since the majority of sweet treats’ calories come from sugar, getting too many of your calories from desserts can leave you hungry, fat and…And you guessed It…frustrated.
My Advice: This might come as a shocker. If you want to have your cake and eat It to I recommend the 3-1-2-1 “diet”. It’s designed for people who just can give up their treats. And for long-term, It actually helps people cut back or totally cut out their favorite “junk” treats.
Myth #6 Pasta Will Make You Fat
Truth Bomb: I talked about this In a recent post. Carbohydrates don’t make you fat per se; the extra calories do, whether you eat them In the form of carbs, fats, or protein. Besides, carbohydrates Include vegetables, fruits, and whole grains, which are Important parts of a healthy diet. In short, the problem Isn’t pasta but the sheer volume consumed. “Americans” tend to eat too many carbohydrates, fat, and protein. But Americans tend to overeat carbs the most, You go to a restaurant and you’re served three cups of pasta with lots of sauce. Those three cups of pasta can pack up to 600 calories without the sauce.
My Advice: If you love your pasta that’s fine they Idea Is pasta In moderation. The recommended serving amount of pasta Is two or three ounces of uncooked noodles per person…or half of a one-pound box to serve a family of four. This may not look like a lot the key Is to change your thinking about carbs and pasta. Think of pasta as a side dish. You can add a protein like chicken and add a veggie like broccoli. You’ll feel fuller longer and you are feeding your body a nutritious meal that will help you achieve your nutrition goals without all that extra calories and “junk”.
If you’re Interested In reading all about carbs here Is the link 🙂 Carb Myths
Myth #7 Paleo Equals Weight Loss
Truth Bomb: If you google paleo, Paleo Is one of the most searched “diets”. Is eating all that bacon and meat really good for you? Hate to break It to you but the paleo diet Is to good to be true. Although protein-rich diets help pounds fly off Initially, eating a low-carb, high-protein diet can actually cause weight gain In the long-term, In fact, study findings revealed that those who follow high-protein diets have a 90 percent greater risk of gaining more than 10 percent of their body weight over time than those who don’t go heavy on the meat. To reap the weight-loss benefits of the Paleo diet…without paying for It later…nix the processed “junk” and “oils” as the diet suggests, but keep the protein In check. Men should get no more than 56 grams a day and women should aim for 46 grams. Taking In more than the recommended amount and the excess will likely be stored as health-harming fat.
My Advice: “Diets” are all about experimenting. What works for you may not work for someone else. ALWAYS proceed any new “lifestyle” change with caution and always listen to your body. Your body will tell you If something Is wrong.
Myth #8 Being On A “Diet” Will Make You Lose Weight
Truth Bomb: “Diets” are short-term. Let’s say you want to lose weight for your best friends wedding or your high school reunion. You are set out to lose X amount of weight In a short period of time. You basically are looking to do a “quick fix”. Instead of changing the way you eat you google “how to lose 10 pounds In 10 days”. Find a way of eating that works for you so you set yourself up for long-term success. make sure you’re eating the right amount of calories for weight loss. Then, when you’ve taken off some weight, don’t go back to eating as much as you did before you cut calories. To maintain a lighter weight, you have to eat a little less than you did to maintain your heavier weight. “Diet” alone won’t work as well as “diet” plus exercise… A little bit of exercise, or maybe a lot. It depends on you and the amount of work you are willing to do to achieve your goals.
My Advice: I don’t like the word “diet” just like I mentioned “diet” means short-term. I like to tell people to think long-term. Long-term health and fitness goals will set you up for a lifetime of health success. I refer to “Diets” not just short-term but also “crash diets”. If you want to eat that cake, pasta, or bread. Go ahead but the key Is moderation. Find the right “diet” and exercise program that works best for you and your body and you’ll see results you want In due time.
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