Don’t make the most common weight loss blunders. Believing these weight loss myths can ruin your efforts to lose weight, and slow your metabolism. Don’t let your resolve drop because of these common mistakes.
Here are the top five weight loss myths you should never believe again.
Myth #1. Don’t Eat After 7:00pm
Current research shows that whether or not you eat later at night, it will not affect your weight. If you choose not to eat, it will not help you lose weight. If you do eat, then it will not necessarily make you gain weight. The point is not that you are eating, it is just what you are eating.
Eating a healthy snack, like a couple of low fat cheese sticks, before bed can actually help keep you a stable metabolism overnight. It helps regulate your blood sugar slightly, and can help you meet your protein goals each day. Too much snacking on junk food or desserts likely will help you gain weight. But the time of day you choose to eat these does not impact your weight.
Myth #2. Don’t Eat Between Meals
Healthy snacks between meals will not make you gain weight. In fact, we insist that you eat your snacks each day, or else this will make it very difficult for you to meet your protein goals on a daily basis. You should not let 4 hours pass without eating, or else your metabolism will slow. Snacks also help keep you from getting too hungry and overeating. So go ahead, have a delicious protein snack in between each of your meals.
Myth #3. Certain Exercises Can Target Trouble Spots
If you want to lose fat at a certain spot in your body, such as your belly, doing countless sit-ups or crunches likely won’t cut it. Despite what you see on commercials and media outlets, spot reduction remains a myth.
As of today, there is no exercise pattern, nor pill that can guarantee fat reduction in a particular region. You lose body fat in a pattern determined by your personal genetics, and there no relationship with exercising muscles underneath a layer of fat with losing the fat tissue near it.
Myth #4. Cardio is Better for Fat Burn than Strength Training
In reality, any physical activity you choose to do burns calories. But the amount of calories your burn depends on the type of exercise you are doing.
Cardio, or aerobic exercise burns more calories. But according to a new study from researchers at Johns Hopkins University, your body’s metabolism rapidly decreases, and reverts back to what it was before you exercised about half an hour after you finish.
Strength training, or resistance training, leads to more extensive calorie burn for about two hours after your workout. On top of that, regular weight lifting will increase lean muscle mass, which in turn will help speed your metabolism.
Lots of people may notice that when they increase strength training, they build lean muscle tissue, and this can lead to an increase in body weight as well. This is a good thing, as your metabolism will run faster even when you are sitting still.
If you prefer cardio exercise, it has its benefits too. Not only does it improve your cardiovascular status, aerobic exercise definitely helps you lose weight, and it also reduces your risk of diabetes, osteoporosis, and certain types of cancer. Additionally, research published in the New England Journal of Medicine showed that regular cardio exercises also lengthens a person’s life span.
Putting it all together, for you best health and weight improvement, try doing a combined cardio and strength training session, and all you need is 30 to 60 minutes a day. If you do more than this, you want to ensure you are still taking in the correct amount of calories and protein to sustain this amount of activity. If you do more, you can stall your weight loss.
Myth #5. By Choosing Either Diet Or Exercise, You Can Sustain Weight Loss
The main reason you gain weight is if your portions are too large and you are not active enough to burn the extra calories. Another reason you may gain weight, or find it difficult to lose weight, is if you are insulin resistant, have a low metabolic rate, thyroid problems, or are going through hormonal changes associated with menopause.
If you reduce your calories and switch to a healthy weight-loss meal plan, it may help you lose weight fast, but the important thing is that exercising will help you keep it off for good. Exercise has a number of great benefits for your body, and in order to maintain your goal weight, it is very important that you develop an exercise routine that you enjoy.