वेइघ्त लोस मीठ बुर्स्तेर्स.
WEIGHT LOSS MYTH BUSTERS.
You've tried virtually every 'diet' you can think of & still haven't lost weight or perhaps you've lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration!
More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that its easy to feel like your drowning. The first step toward success is distinguishing fact from myth & using the power of knowledge. To help you get started on the path to permanent weight loss & healthy living, read below to learn what is true & what is false in the world of diet & fitness.
MYTHS
1. Skipping meals is a good idea. False.
2. You can spot reduce certain parts of your body. False.
3. Eating late at night makes you fat. False.
4. If something is fat free, you can eat as much as you want. False.
5. Eating less than 1200 calories will accelerate weight loss. False.
6. Salads are always a great eating out choice. False.
7. You can lose & maintain weight without exercise. True.
8. If you only lose 1 kilogram a week you need a new diet. False.
9. You shouldn't exercise everyday. True.
10.You should wait to strength train until you've lost weight. False.
FACTS.
1. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount,if not more. Skipping a meal lower your blood sugar usually makes you very hungry, in return you end up eating quickly & probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars & control your appetite.
2. If you slave over 200 sit ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body.You can't focus on one body part & only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition & more. That's the only way to reduce extra fat.
3. Your body does not determine your weight based on when you eat. It just cares how much you eat. What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much you're eating & exercising. If you take in more calories than you burn, then the extras will be stored as fat. That's true whether you eat at night or not.
4. For the most part, a calorie is a calorie. Sure it is a little more complex than that but just keep in mind that for every extra 3500 calories that you take in & don't burn off, you will gain weight. It doesn't matter if all those 3500 calories are fat free. Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry & you may end up consuming more calories than if you had eaten something with fat in it to begin with.
5. Infact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, & slows down your metabolic rate. The body may think its starving & actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced & you end up gaining more weight even though you are consuming less.
6. Sometimes you'd be better of eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons & bacon bits. If you're going to choose a salad, be sure the dressing & extras don't sabotage your calorie counting.
7. When it comes right down to it, weight loss is about the difference between intake & output. As long as you are burning more calories than you are consuming, then you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach . Study after study has proven that groups that both maintain an appropriate calorie intake & also exercise have better weight loss success & are better at keeping it off. Plus exercising provides so many health benefits it would be crazy not to include it as part of a healthy lifestyle.
8. Losing 1-2 kilograms per week is actually an excellent weight loss rate. If you lose more than that it won't be permanent. You'll just end up gaining it back. When you lose at rapid paces, typically, you end up losing water weight & lean mass. You want to lose fat. So, even though the scale may show less, you won't be as healthy & won't look as good.
9. It is not necessary to exercise every single day of the week. Sure, its great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover & improve. For example, you don't want to lift weights everyday working the same muscles. They need time to rest. And intense cardio workouts daily can wear you down. Resting one day a week can actually help you.
10. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscles. And, muscle actually helps your metabolism (e.g. helps burn calories), so you should do it as part of a weight loss program.
Olusanya B.f.
Total Fitness Consultant.
You've tried virtually every 'diet' you can think of & still haven't lost weight or perhaps you've lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration!
More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that its easy to feel like your drowning. The first step toward success is distinguishing fact from myth & using the power of knowledge. To help you get started on the path to permanent weight loss & healthy living, read below to learn what is true & what is false in the world of diet & fitness.
MYTHS
1. Skipping meals is a good idea. False.
2. You can spot reduce certain parts of your body. False.
3. Eating late at night makes you fat. False.
4. If something is fat free, you can eat as much as you want. False.
5. Eating less than 1200 calories will accelerate weight loss. False.
6. Salads are always a great eating out choice. False.
7. You can lose & maintain weight without exercise. True.
8. If you only lose 1 kilogram a week you need a new diet. False.
9. You shouldn't exercise everyday. True.
10.You should wait to strength train until you've lost weight. False.
FACTS.
1. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount,if not more. Skipping a meal lower your blood sugar usually makes you very hungry, in return you end up eating quickly & probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars & control your appetite.
2. If you slave over 200 sit ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body.You can't focus on one body part & only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition & more. That's the only way to reduce extra fat.
3. Your body does not determine your weight based on when you eat. It just cares how much you eat. What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much you're eating & exercising. If you take in more calories than you burn, then the extras will be stored as fat. That's true whether you eat at night or not.
4. For the most part, a calorie is a calorie. Sure it is a little more complex than that but just keep in mind that for every extra 3500 calories that you take in & don't burn off, you will gain weight. It doesn't matter if all those 3500 calories are fat free. Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry & you may end up consuming more calories than if you had eaten something with fat in it to begin with.
5. Infact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, & slows down your metabolic rate. The body may think its starving & actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced & you end up gaining more weight even though you are consuming less.
6. Sometimes you'd be better of eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons & bacon bits. If you're going to choose a salad, be sure the dressing & extras don't sabotage your calorie counting.
7. When it comes right down to it, weight loss is about the difference between intake & output. As long as you are burning more calories than you are consuming, then you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach . Study after study has proven that groups that both maintain an appropriate calorie intake & also exercise have better weight loss success & are better at keeping it off. Plus exercising provides so many health benefits it would be crazy not to include it as part of a healthy lifestyle.
8. Losing 1-2 kilograms per week is actually an excellent weight loss rate. If you lose more than that it won't be permanent. You'll just end up gaining it back. When you lose at rapid paces, typically, you end up losing water weight & lean mass. You want to lose fat. So, even though the scale may show less, you won't be as healthy & won't look as good.
9. It is not necessary to exercise every single day of the week. Sure, its great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover & improve. For example, you don't want to lift weights everyday working the same muscles. They need time to rest. And intense cardio workouts daily can wear you down. Resting one day a week can actually help you.
10. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscles. And, muscle actually helps your metabolism (e.g. helps burn calories), so you should do it as part of a weight loss program.
Olusanya B.f.
Total Fitness Consultant.
