Being well informed is the best way to lead a healthy lifestyle. Unfortunately, there is a lot of incorrect information being tossed around which may in fact lead to unnecessary confusion and ill health choices. Some of the biggest health myths out there center on weight loss and dieting, and any of those are serious mistakes which can not only have a negative effect on your weight, but can also adversely affect your general health.
Here are ten of those popular health myths.
1. Permanently Stay Away From Fast Food
The fact of the matter is that you do not have to stay away from fast food. What you have to do is know what it is you are eating. If you are knowledgeable as to the amount of calories you are putting into your body, then eating at a fast food joint will not affect your weight loss.
What you want to do is avoid supersizing your meals, choose a salad or a grilled (not breaded) chicken sandwich and hold off on the extra sides and dressings. Stay away from the fried stuff and go with water over sodas.
2. Higher Levels of Protein Equals More Muscle Mass
This is so far from the truth, and no one explains it better than trainer Ian King. Ian King states that twenty percent of all your protein calories is burnt up merely through the process of digestion, and when it comes to carbohydrates, that number is eight percent, and, with fats, it is two percent. If your protein consumption is more than what is actually needed by your body, it will all be turned into energy, not muscle. The recommendation is to consume only two grams of protein per kilo of your body weight, no more than that is needed.
3. Want Six-Pack Abs? Crunch Away!
Head of Strength and Conditioning at Santa Clarita's College of The Canyons and author of the bestseller Men’s Health Power Training, Robert dos Remedios, explained the following on this subject. Six-pack abs are not a result of hundreds of crunches, your six-pack is always there, hidden under a layer of fat. Before your six-pack begins to show, your body fat must be at ten to twelve percent.
4. No Eating After 8 or 9PM
Weight loss is about how many calories are consumed throughout a twenty-four hour time frame, not when they are consumed. If you are not overeating calories throughout the day, then eating late at night is no problem at all.
5. Herbal Weight Loss Diet Pills are Safe and 100% Natural
Many people believe that if a weight loss diet supplement says NATURAL on the box or bottle, it is therefore safe to eat, which is not even close to the truth. The now banned but once very popular ephedrine was further researched and was not deemed safe or healthy. Never begin an herbal diet without first consulting your primary care provider.
6. You Have to Exercise at Least Twenty to Twenty-Five Minutes to Burn Fat
The one rule to burning fat through exercise is high intensity. It does not take twenty to twenty-five minutes for your body to begin burning it. Ten to twelve minutes of short bursts of high intensity movements will work just fine.
7. For Speedy Weight Loss, Maintain a Low-Fat Diet
Individuals seeking to drop some pounds generally turn to a low-fat diet, but the truth is simple. Do not have a higher calorie intake than you can burn off regularly. Regardless of whether you are consuming calories through carbohydrates, fats or proteins, if you eat more than you burn, you will gain weight. You can also include the healthy Omega-3 polyunsaturated fats which are found in certain fatty fish to your diet, which is very healthy for weight loss.
8. Do Not Consume Sugar
This is the same as the above-mentioned low-fat diet fads. It is not the sugar’s fault, it is the calories you are putting in your body that are to blame. You can even eat all sugar-free products but still be loading the calories up.
9. Strict Dieting is a Must
Dieting in a strict manner, such as only eating certain food groups and not coming near any other, is highly unhealthy. There is a reason for the food pyramid, and that is a balanced diet with the right amounts of each food group. By respecting the pyramid, your body receives a bit of all it needs, and your metabolism is also boosted.
10. Lose Weight with A Magic Pill
When it comes to weight loss, there is no quick fix. A healthy diet combined with proper exercise cannot in any way be replaced by a diet pill. Keep in mind that even if you were to lose weight with the use of a pill, you would gain all that weight back and then some quickly once you’ve stopped taking it. Once again, never begin a pill diet without first consulting your primary care provider.