Five More Weight Loss Myths Put to Rest
We’ve all made those common weight loss blunders before, because we listened to the hype. Most of these blunders may have been caused by common weight loss myths that many of us take seriously to heart.
To keep you on the right track, and to keep things in focus, here are five more weight loss myths, courtesy of our experts, that you should never believe again.
Myth #1: Don’t Eat After 5:00 at Night
There is research that shows whether you eat later at night, or not, it will not affect your overall weight loss.
If you choose not to eat, it will not help you lose weight. If you do eat, then you necessarily won’t gain weight. It isn’t the meal time itself that necessarily matters; it’s about WHAT you eat.
Despite popular belief, eating a healthy snack, like a couple of low-fat cheese sticks before bed can actually help give you a more stable metabolism overnight. Eating this type of snack before bed can help regulate your blood sugar, and can help you meet your protein requirement for the day.
Just don’t go overboard! Too much snacking on junk food or desserts before bed will make you gain weight. Just make sure you keep it healthy if you are craving midnight munchies.
Myth #2: Don’t Eat Between Meals
If you have a healthy snack between meals, there is no need to fear: you won’t gain weight. In fact, most healthy weight loss programs will actually insist that you eat snacks throughout the day. Otherwise, this can make it quite difficult to reach your daily recommended amount of protein.
Ideally, you should not let 4 hours pass without eating, or else your metabolism will slow down. Snacks can keep you from getting too hungry, and can prevent you from overeating.
So, go ahead! Have a delicious snack between each of your meals. Just avoid junk food.
Myth #3: Certain Exercises Can Target Trouble Spots
If you want to lose fat in a certain area of your body, like your belly, doing countless sit-ups or crunches likely won’t cut it. Despite what you see on commercials and in the media, spot reduction in exercise remains a myth.
To this day, there is no specific exercise pattern, nor pill or supplement that can guarantee fat reduction in a particular region. You lose body fat in a pattern determined by your personal genetics. There’s no link between exercising muscles under a layer of fat with losing the fat tissue near it.
Myth #4: Cardio is Better for Fat Burning than Strength Training
In reality, any physical activity you choose to do will burn calories. The amount of calories you burn actually depends on the type of exercises you are doing.
Ideally, the best workout includes a combination of cardio, resistance and strength training. Strength and resistance training leads to a more extensive calorie burn for about two hours after you workout. On top of that, regular weight lifting will increase lean muscle mass, which will speed up your metabolism.
Even if you notice that you are gaining a little weight after you increase strength training, don’t freak out; this can be a good thing. This actually helps your metabolism run faster, even while you are sitting still.
This combined with cardio can have a number of benefits. Cardio improves your cardiovascular status, aerobic exercises can help you lose weight, and can also reduce your risk of diabetes, osteoporosis, and certain types of cancer.
So, put it all together and all you need is 30 to 60 minutes per day.
Myth #5: By Choosing Either Diet or Exercise, You Can Sustain Weight Loss
One of the main reasons you gain weight is because your portion sizes are too large, and you are not active enough to burn the extra calories.
Another reason you gain weight, or find it difficult to lose, is if you are insulin resistant, have a low metabolic rate, thyroid problems, or are going through hormonal changes associated with menopause.
Reducing calories and switching to a weight loss plan will help you lose weight fast, but exercise can help keep that weight off for good.
Exercise has a number of great benefits for your body, and in order to maintain your goal weight, it’s important that you utilize an exercise plan you will enjoy.