{"id":5424,"date":"2019-12-09T15:41:16","date_gmt":"2019-12-09T22:41:16","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5424"},"modified":"2020-01-19T15:26:08","modified_gmt":"2020-01-19T22:26:08","slug":"weight-loss-myths","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2019\/12\/09\/weight-loss-myths\/","title":{"rendered":"Weight Loss Myths that Still Abound"},"content":{"rendered":"
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Weight loss myths abound.\u00a0 If you google \u201cweight-loss tips\u201d, you\u2019ll get around 38\u00a0million\u00a0results. Let’s point out some of those that are definitely myths.<\/p>\n

\"Weight<\/p>\n

How many times have you heard someone say something like, \u201cI want to lose weight, so I\u2019m going to start taking these fat-burning pills!<\/i>\u201d<\/p>\n

Or, \u201cI want to lose weight, so I\u2019m going to cut carbs completely out of my diet!<\/i>\u201d<\/p>\n

While it\u2019s tempting to think that there\u2019s a quick fix or a one-size-fits-all solution, there\u2019s so much (mis)information out there that it\u2019s difficult to know what works \u2014 and what\u2019s a waste of your precious time and money.<\/p>\n

Weight Loss Myths<\/h2>\n

Read on to find out what weight loss myths you need to avoid.<\/p>\n

\"The<\/a><\/strong><\/h2>\n

1. Myth: You Have to Cut Out Certain Foods to Lose Weight<\/strong><\/h2>\n

Fact:\u00a0<\/strong>Studies show that low-carbohydrate eating plans like the trendy\u00a0ketogenic diet\u00a0can<\/em>\u00a0help people\u00a0lose weight in the short-term<\/a>, but there\u2019s no strong evidence of the long-term effectiveness or practicality of low-carb eating for weight loss.<\/p>\n

\u201cIf you abruptly cut out carbohydrates (or any source of calories) from your diet, thereby reducing your total calorie intake, you very well may lose weight in the short-term,\u201d says Andy De Santis, R.D.,\u00a0a dietitian based in Toronto, Canada<\/a>.<\/p>\n

\u201cThis has nothing to do with the carbohydrates themselves. In fact, it\u2019s quite likely the sources of carbohydrates that people are cutting out are items like chips and baked goods, which actually contribute more calories from fat than from carbohydrates,\u201d he explains.<\/p>\n

Another trendy choice:\u00a0gluten-free diets. While people with celiac disease and gluten intolerances have reason to avoid foods with gluten, there\u2019s no evidence that doing so is helpful for those who don\u2019t.<\/p>\n

\u201cPeople who follow a gluten-free diet for weight-loss purposes may start eating the variety of gluten-free products lining supermarket shelves, which are often full of more sugar and fat to help mimic the flavor and texture of products containing gluten and can even have more calories,\u201d says Amer.<\/p>\n

To lose weight \u2014 and keep it off \u2014 it\u2019s important to eat meals that have a\u00a0healthy balance\u00a0of carbs (40 percent), protein (30 percent), and fat (30 percent) in the proper amounts. If counting calories isn\u2019t your thing, then using\u00a0portion containers<\/a>\u00a0can take the guesswork (and math) out of the process.<\/p>\n

\"The<\/a><\/strong><\/h2>\n

2. Myth: Juicing and Detoxes Are Good Ways to Lose Weight<\/strong><\/h2>\n

Fact:<\/strong>\u00a0You might lose weight going on an all-juice detox, but you\u2019ll quickly gain it back when you start eating again \u2014 and you\u2019ll be missing out on important nutrients like protein, fat, and fiber.<\/p>\n

\u201cAnother weight loss myth is that juice contains all of the nutrients you need to thrive,\u201d says Chelsey Amer<\/a>, M.S., R.D.N., a dietitian based in New York City. \u201cVegetable and fruit juices have the fiber stripped out and instead contain just sugar, vitamins, and minerals. I would much rather you eat fruits and vegetables in their whole form because they contain fiber, which helps keep you full and because we are more satisfied when we chew real food.\u201d<\/p>\n

A\u00a0cleanse, however, like\u00a03-Day Refresh<\/a>\u00a0or\u00a0Ultimate Reset<\/a>, focuses on filling, nutrient-rich foods that help you jump-start a healthy eating plan. Losing weight is a nice bonus when you\u2019re on a cleanse, but it\u2019s not the ultimate goal; it\u2019s the final result \u2014 establishing healthy eating habits \u2014 that will lead to lasting weight loss.<\/p>\n

3. Myth: Losing Weight Is an \u201cAll or Nothing\u201d Game<\/strong><\/h2>\n

Fact:\u00a0<\/strong>It\u2019s tempting to try to change everything all at once when we think about where we ideally want to be. But you don\u2019t have to do everything at the same time or even make radical changes.<\/p>\n

\u201cDon\u2019t become wrapped up in the \u2018right\u2019 and \u2018wrong\u2019 things you have been told about health,\u201d says Lori D\u2019Alessandro, a certified personal trainer based in Fairfax, Virginia.<\/p>\n

Instead, she advises adopting a few easy things \u2014 like upping your daily activity and recording your daily food intake, to start. Eventually, those\u00a0small changes will add up\u00a0to bigger results \u2014 and long-term weight loss that\u2019s sustainable.<\/p>\n

In a behavioral study by Cornell University\u2019s Food and Brand Lab, researchers found that people who\u00a0lost the most weight<\/a>\u00a0were those who made small, consistent changes to the way they ate.<\/p>\n

\"The<\/a><\/strong><\/h2>\n

4. Myth: The Number on the Scale Is the Ultimate Goal<\/strong><\/h2>\n

Fact:\u00a0<\/strong>Weight loss is not a linear process. You might even find that you\u2019re\u00a0<\/i>gaining<\/i><\/em>\u00a0weight after starting a workout program, so the number on the scale isn\u2019t necessarily an accurate reflection of the hard work that you\u2019re doing.<\/p>\n

When you work out, you\u2019re making small \u201ctears\u201d in your muscle fibers; as your body repairs and rebuilds those tears, it\u00a0retains fluid (temporarily) as part of the process, so what you see on the scale is most likely water weight.<\/p>\n

A plateau can also mess with the number on your scale. These plateaus usually mean that you\u2019re\u00a0not paying close enough attention to your nutrition, your workout plan isn\u2019t challenging you anymore, or you\u2019re not adhering to the plan like you should. Figure out the source of the problem and you\u2019ll be back on the weight-loss train.<\/p>\n

Your weight can fluctuate from hour to hour, based on how much fluid, food, and sodium you\u2019re taking in during the day. A scale can\u2019t tell you the difference between actual weight (fat, muscle, etc.) and temporary weight (food and drink).<\/p>\n

\u201cYour weight can vary up or down by as many as 15 pounds based on your level of hydration and salt intake,\u201d says Robert Huizenga, M.D., an internist and Associate Professor of Clinical Medicine at UCLA.<\/p>\n

That said, don\u2019t toss your bathroom scale out the window. A 2-year study conducted by Cornell University shows that frequent weigh-ins\u00a0can help you stay on track<\/a>\u00a0by keeping you aware of your progress and reinforcing your positive choices. So, go ahead and weigh yourself, but just know that the number you see isn\u2019t the \u201cfinal word\u201d on how you\u2019re doing.<\/p>\n

5. Myth: All Calories Are Equal<\/strong><\/h2>\n

Fact:<\/strong>\u00a0Your\u00a0body processes calories<\/a>\u00a0differently depending on the food source, so all calories are\u00a0not<\/em> equal. That is a weight loss myth.\u00a0 It\u2019s not enough to hit your daily calorie count; you need to make sure you\u2019re eating quality calories<\/a>.<\/p>\n

\u201cDifferent foods go through different metabolic pathways and have vastly different effects on hunger, metabolism, and the hormones that regulate body weight,\u201d says Meghan Kennihan, a NASM-certified personal trainer. \u201cFor example, swapping [simple] carbohydrates with protein can boost metabolism, reduce appetite and cravings, and optimize the function of some weight-related hormones.\u201d<\/p>\n

But you won\u2019t turn into a calorie-burning machine just by packing your diet with protein. By adding more protein and weight training to your overall fitness plan, you\u2019ll be building muscle mass, which in turn will elevate your metabolism.<\/p>\n

So, let\u2019s say your daily calorie target is in the 1,200\u20131,500 range. If you\u2019re hitting that target, but with foods full of refined sugars, flour, and fat, it\u2019s probably not going to be as effective as an eating plan in the same calorie range packed with\u00a0high-quality, nutrient-dense foods\u00a0in the proper proportions. Think quantity\u00a0and\u00a0<\/i>quality.<\/p>\n

6. Myth: The More Calories You Cut, The Faster You\u2019ll Lose Weight<\/strong><\/h2>\n

Fact:<\/strong>\u00a0Eat too many calories, and over time, your body will convert that excess energy to fat. Eat fewer calories and your body will lose fat. But eat\u00a0too<\/em>\u00a0few for a longer period of time and your weight-loss progress will hit the brakes.<\/p>\n

This seems counterintuitive, but long-term under-eating may cause\u00a0your hormones to freak out: They tell your body to eat more food\u00a0and<\/em>\u00a0slow your metabolism to conserve fat since it doesn\u2019t know when you\u2019ll stop under-eating.<\/p>\n

Instead of always limiting calories, find a day or two of the week to\u00a0eat more\u00a0to help your hormones get back in line.<\/p>\n

\"Deciding<\/a><\/strong><\/h2>\n

7. Myth: Eating After a Certain Time Will Make You Gain Weight<\/strong><\/h2>\n

Fact:\u00a0<\/b>Studies show this may have some truth, but it\u2019s not as cut-and-dried as some people claim.\u00a0A couple of recent studies\u00a0\u2014 one only tested on lab mice and the other on a very small group of people \u2014 found that nighttime eating could lead to fat gain.<\/p>\n

That doesn\u2019t mean you should starve yourself if you work out at night or haven\u2019t had time to eat all day \u2014 just don\u2019t go gorging on a high-calorie, high-fat meal.<\/p>\n

A light snack of protein and complex carbs or\u00a0Beachbody Performance Recharge<\/a>\u00a0can help your body jump-start recovery after a late-night workout. It will also help you feel satisfied so you don\u2019t wake up to a growling stomach in the middle of the night.<\/p>\n

8. Myth: Cardio Is the Best Exercise for Weight Loss<\/strong><\/h2>\n

Fact:\u00a0<\/strong>Steady-state cardio isn\u2019t the most effective strategy for sustained weight loss. You may see pounds drop off initially, but over time (and relatively quickly) your progress will likely stall.<\/p>\n

The reason is twofold: First, it\u2019s highly repetitive (think: running the same route at the same pace every time), so your body adapts to it quickly. As adaptation slows, so too will weight loss, resulting in a plateau.<\/p>\n

Second, it\u2019s low-intensity and it targets your slow-twitch muscle fibers. To kick your weight loss into high gear, you have to target your fast-twitch fibers \u2014 which are larger and have more growth potential \u2014 with activities like weightlifting or (even better) high-intensity interval training (HIIT).<\/p>\n

HIIT not only burns tons of calories while you work out, but it also ramps up your metabolism for up to 72 hours afterward as you body repairs the (very normal and natural) microtrauma caused by your workout and adds muscle tissue so you can better handle your next workout.<\/p>\n

Bottom line: Muscle repair and growth requires a sustained increase in energy expenditure, and those processes are triggered to a greater degree with high-intensity workouts (like HIIT and weightlifting) than low-intensity ones (like running).<\/p>\n

9. Myth: You Can Spot Reduce to Lose Weight in Certain Areas (Like Your Belly)<\/strong><\/h2>\n

Fact:<\/strong>\u00a0Nope! This is definitely one myth that needs to die. Repeat after us: You cannot spot reduce.<\/p>\n

\u201cIt\u2019s not possible to burn fat at a specific area,\u201d says Behrendt. The only surefire way to reduce fat in one area of your body is to lower your\u00a0overall<\/i>\u00a0body fat with a\u00a0balanced diet and exercise program<\/a>.<\/p>\n

If you want to reveal your rock-hard guns and sculpted abs to the world, you\u2019ll have to\u00a0drop the fat that\u2019s covering them up. Try adding more protein, fiber, and healthy fats to your diet and ditch the simple carbs and liquor.<\/p>\n

10. Myth: You Just Need to Have Willpower to Lose Weight<\/strong><\/h2>\n

Fact:\u00a0<\/strong>The idea that weight-loss success hinges solely on willpower (i.e., the ability to resist unhealthy impulses, like eating too many cookies, or not exercising because you\u2019re just not in the mood) is flawed. Research shows that relying on willpower alone to lose weight\u00a0only works in the short-term<\/a>.<\/p>\n

There are\u00a0many factors that influence weight, including hormones, stress, and genetics. Weight gain and loss is complex, so don\u2019t beat yourself up over a \u201clack\u201d of willpower \u2014 or over biological and environmental factors you can\u2019t necessarily control.<\/p>\n

Instead of thinking of willpower as a superpower, and worrying about whether you have it or not, do as much as you can to make it a nonissue. Keep\u00a0healthy snacks on the kitchen counter\u00a0where they\u2019ll be more easily accessible than, say, the cookies in the cupboard.<\/p>\n

Place your running shoes next to your bed to make slipping into them convenient \u2014 and to give yourself one less excuse to stay under the covers when your alarm goes off.<\/p>\n

Ditch that gym membership you never use and join\u00a0Beachbody On Demand<\/a>, where you can stream hundreds of workouts at home.<\/p>\n

In short, have game plans to avoid temptations and triumph in circumstances that typically challenge your self-control.<\/p>\n

\"Healthy<\/a><\/strong><\/h2>\n

11. Myth: The Sugar in Fruit Will Make You Gain Weight<\/strong><\/h2>\n

Fact:<\/strong>\u00a0While eating too much of anything, even healthy foods, can thwart your weight-loss efforts, eating a few pieces of fruit each day as part of a healthy, balanced diet will not cause weight gain, Amer says.<\/p>\n

\u201cFruit does contain natural sugar, but it also contains fiber, vitamins, and minerals that are excellent for your health, so please do not completely eliminate fruit from your diet,\u201d she advises. The fiber in fruit will also\u00a0slow the absorption of the sugars.<\/p>\n

What you really need to watch out for is sneaky sugars in foods like salad dressings, pasta sauce, granola, and ketchup.<\/p>\n

12. Myth: Breakfast Is\u00a0the<\/i>\u00a0Most Important Meal of the Day<\/strong><\/h2>\n

Fact:<\/strong>\u00a0Eating breakfast isn\u2019t a guaranteed weight-loss tool. After all, if you\u2019re rolling out of bed and eating a fat stack of pancakes covered in syrup with a side of bacon and a muffin covered in butter, the only thing you\u2019ll be guaranteed is weight\u00a0gain<\/em>.<\/p>\n

A 2014 study even found that there was\u00a0no notable effect on weight loss<\/a>\u00a0in subjects who ate breakfast versus subjects who skipped breakfast. But the subjects weren\u2019t told\u00a0what\u00a0<\/i>to eat, so if you\u2019re eating a breakfast that\u2019s\u00a0heavy on sugar or comes from a package, then no, it\u2019s not going to help you lose weight.<\/p>\n

That said, breakfast\u00a0can<\/em>\u00a0be an important part of your weight-loss strategy \u2014 if you do it right. The key is that your breakfast lives up to the \u201cmost important meal of the day\u201d title: Make sure it\u2019s a healthy, balanced meal with a\u00a0mix of protein, carbs, and fat.<\/p>\n

Eating breakfast can also set the tone for the day and help you\u00a0establish healthy eating habits, which will give you an edge in the long run for losing weight and keeping it off.<\/p>\n

13. Myth: Diet Foods and Drinks Can Help You Lose Weight<\/strong><\/h2>\n

Fact:<\/strong>\u00a0Foods labeled as \u201clow-fat\u201d or \u201cdiet\u201d or \u201cgluten-free\u201d can actually\u00a0make people gain weight<\/a>.<\/p>\n

The reason? People see \u201csugar-free\u201d or \u201cdiet\u201d and think, \u201cHey, there\u2019s no X in this so I can eat the whole bag\/drink the whole jug!<\/i>\u201d Plus, once something is removed from a processed food, other not-so-great-for you ingredients are added in to replace them to make them palatable.<\/p>\n

You\u2019re better off sticking with whole foods and staying away from processed \u201cdiet\u201d foods that have a long list of unpronounceable additives.<\/p>\n

The Bottom Line<\/strong><\/h2>\n

There\u2019s a lot of conflicting noise out there about diets and weight loss, and it\u2019s tempting to latch on to the latest trend in the hopes that it will be the new \u201cmagic bullet.\u201d<\/p>\n

But your best bet is to stick with what has proven results: Getting your\u00a0nutrition\u00a0and<\/i>\u00a0exercise on track<\/a>, getting enough sleep, and staying on top of the\u00a0latest science-backed information<\/a>\u00a0about nutrition and fitness.<\/p>\n

From the Beachbody On Demand Blog – Meagan Morris<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Weight loss myths abound.\u00a0 If you google \u201cweight-loss tips\u201d, you\u2019ll get around 38\u00a0million\u00a0results. Let’s point out some of those that are definitely myths. How many times have you heard someone say something like, \u201cI want to lose weight, so I\u2019m going to start taking these fat-burning pills!\u201d Or, \u201cI want to lose weight, so I\u2019m […]<\/p>\n","protected":false},"author":1,"featured_media":5426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[919],"tags":[],"class_list":{"0":"post-5424","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-programs-to-lose-weight","8":"czr-hentry"},"yoast_head":"\nWeight Loss Myths that Still Abound - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Weight loss myths abound.\u00a0 If you google \u201cweight-loss tips\u201d, you\u2019ll get around 38\u00a0million\u00a0results. 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