It is finally time to quit believing in weight loss myths at least. Believing popular misconceptions can prevent you from taking the appropriate strategy to achieve your targets, says Julia Valentour, MS, program coordinator and media representative for the American Council on Exercise. Attributing a plateau (or increase) on some of these half truths will keep you stuck in your rut and derail your motivation. Here are 10 of the most pervasive rumors about lose weight meals and exercising; as well as the real scoop on the best way to hit your target weight once and for all.
Eating vegetarian lose weight meals will help me drop a size
Removing meat from your diet plan can lead to great health benefits. But should you not follow a vegetarian diet correctly; you could by chance pack on pounds.
Dawn Jackson Blatner, RD, author of The Flexitarian Diet, describes basic vegetarian beginners’ errors which will cause weight gain. Vegetarian “kinds” to avoid becoming:
- Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.
- Faux-meat fixators: All they eat is boxes of frozen faux meat lose weight meals, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These goods are ok once every so often. Nevertheless they may be heavily processed and can have plenty of sodium, leading to bloating and water retention.
- No-veggie vegetarians: Plenty of vegetarians do not eat enough fruits and vegetables. They eat only grains, legumes and veggie burgers, all which might be full of calories.
- Same-meal-minus-the-meat vegetarians: These folks eat the same meals they did before, but lacking the meat. If they are not replacing the protein, they will most likely have a fierce desire and might be passing up essential nutrients.
- “Vegetarian” food label enthusiasts: These individuals locate any recipe or packaging which has the word “vegetarian” or “meatless” and then overeat that food. They usually end up taking in an excessive amount of junk food. Be constantly aware the word “vegetarian” isn’t synonymous with “wholesome” or “low calorie.”
Blatner recommends replacing meat with beans in recipes for an easy, healthy—and inexpensive—protein source. She proposes new vegetarians and those who desire to dabble in a vegetarian diet to begin having fun with vegetarian recipes.
“Look for ones you enjoy that you simply are going to keep eating. Take pleasure in the journey of it.”
Strength training will bulk me up
“First, let us handle the myth a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound whether it is composed of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat,” says Valentour. “Muscle weight is a great weight as you appear firmer, smaller, and much more healthy. It is also more metabolically active, so simply having more muscle will boost metabolism during the day to help in keeping you more slender.”
It is vital that you integrate strength training in your routine, so you burn off calories at an optimum speed all day long and using heavier weights might help optimize your time and effort. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate—the number of calories burned overnight—by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!
I work out daily, so I’m able to eat whatever I would like
Would be okay, correct? But that is not how it works if you are striving to drop some weight, sadly.
“You can outeat your workout,” says Valentour.
Though you burn off calories and fat when you exercise, it is frequently not as much as you think or what the readout on the treadmill lets you know.
Valentour advocates eating 250 fewer calories daily and planning to burn off an additional 250 calories a day; that creates enough of a calorie deficit to accomplish an average weight loss of a pound weekly.
It is harder for girls to reduce weight than for guys
Okay, this one has some basis. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women are—meaning his metabolism is working at a 5 to 10% higher rate (even if he’s the same height and weight as you) when you’re lying on the couch together. Irritating, is not it?
Another biological challenge girls face is the fact that we usually have more body fat than men do, as well as our bodies are somewhat more prone to keep it. On top of that, women lose about 1/2 pound of calorie-burning muscle mass a year during perimenopause and sometimes a pound a year during menopause. With the deck stacked against you, why bother trying to fit back into your skinny jeans?
You can do something about these issues, but it is going to get some work and perspiration. Add strength training to your fitness routine at least twice a week to shed fat and build lean muscle mass that will fire up your resting metabolism.
All calories are identical. Therefore it does not matter what I eat
Ever since you discovered what a calorie is, you have been told they’re all like: Whether you eat 500 calories’ worth of wild celery stalks or cake, your body will burn off or keep them equally, right? Incorrect. New science reveals that as it pertains to weight reduction, calories are nowhere near similar.
Some foods require more work to eat and thus burn more calories while you are digesting them. And then your belly and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods require as much attempt to digest your body does not consume some of their calories.
The Busy Calorie Diet is a brilliant new strategy from Prevention magazine that takes advantage of all new understanding of calories. By selecting more Aggressive Calories and fewer processed foods, you will place your fat-burning engines on high all day long so that you will lose more weight without feeling famished.
Eating fat will make me fat
Fat-free losing weight meals are so-o-o over. There’s nothing special about fat that packs on pounds. Getting enough fat in your diet—the Institute of Medicine recommends that it make up 20 to 35% of calories—is essential for good health, but the type of fat matters.
Monounsaturated fats – MUFAs (pronounced MOOfahs), for shortcoming from the healthy oils found in plant foods including olives, nuts, and avocados. A report published in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast full of MUFAs could boost calorie burn off for 5 hours following the meal; especially in individuals with higher levels of belly fat. Pair these tasty, healthful fats using a reduced-calorie eating plan, and you will slim down and reduce belly fat.
Limit saturated fats and steer clear of trans fats in your daily diet. Both types can cause health concerns.
Eating at night will make me gain weight
Cutting out night snacking is a well-known weight reduction strategy for the reason that it feels logical – eat less when you are less active. However, this issue was debated for a long time, as well as a study in the April 2011 Journal Obesity indicated that eating after 8 PM may raise the risk of obesity. However, there are not clear cut reasons why.
It is mostly how much you eat not when you eat each day which influences weight gain. A lot of folks eat at night out of apathy or other emotions rather than hunger; and they end up consuming more calories than they need for the day calories that are subsequently stored as fat. Additionally, people that eat at night may wake up without a hunger and skip breakfast. But it’s the meal which helps management calorie intake through the entire day.
To ward off nighttime hunger, eat dinner an hour later, suggests Marjorie Nolan, RD, a spokesperson for the American Dietetic Association. You’ll save calories by curbing the urge to nosh in front of the TV.
“Having dinner a little bit later—but at least 2 hours before sleeping—helps prevent mindless snacking; which often happens in the evening,” says Nolan.
Drinking a lot of water will help me drop pounds
It is possible that drinking water can help weight reduction attempts. But nevertheless, it will not automatically get you lose weight if you are not altering any other customs. A University of North Carolina at Chapel Hill study found that individuals who routinely drink water eat almost 200 fewer calories daily than individuals who have only coffee, tea, or pop. And if you sip water rather than sugary beverages, the calories you have saved will help shed pounds.
Drinking cold water can assist you to burn off more calories, too. German researchers found that drinking 6 cups of cold water a day raised resting metabolism by about 50 calories daily; possibly because of the work it takes to warm the fluid up to body temperature. It is up to you to determine whether 50 calories is worth guzzling ice water; or whether it’d be simpler simply to get the stairs.
Subbing diet pop and diet foods is a clever solution to lose
Chugging cans of diet pop and eating prepackaged diet foods might seem like a no-brainer means to fool your body into pound-shedding manner; since they have few or no calories. But it is not going to provide you with lasting results.
Diet pop may boost your risk of metabolic syndrome. It’s a group of symptoms that features elevated rates of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according to a University of Minnesota study of nearly 10,000 adults ages 45 to 64.
“What you’re trying to do when you eat diet foods and drink diet soda is to cheat your body,” says Ashley Koff, RD, a resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. “The body is physiologically more intelligent than your capability to override it. In the event you use one of these things as your tool, you are constantly going to want that. And also you could be receiving weight reduction results but no health benefits.”
She says many individuals eventually get frustrated that they became dependent on these items.
“My strategy across the board is the fact that the best thing you can certainly do is be a ‘qualitarian,'” says Koff. “Pick the finest quality foods available. The diet variations are going to have fewer calories about the quality differences. However, they will also have fewer nutrients.”
Weight gain and abdomen fat are inevitable after 40
Let us be fair here. You are not going to awaken on your 40th birthday using a bowel and ten extra pounds in your body. It does get harder to shed weight as we get older. However, you can get some healthful habits into practice now to keep your weight or even lose as the years pass by.
The years leading up to menopause, called perimenopause, are prime time for weight gain. On average, women put on a pound annually, mainly around the waistline, as stated by the Mayo Clinic. Out of whack hormones plus a slowing metabolism are a few the weight gain offenders.
But achieving menopause does not have to mean becoming buxomer. Studies demonstrate the more you work out, the more slender you will be, even in this transition time. Keep your lose weight diet meals in check, and you’re going to increase your results.
Fine-tune your workouts and eating customs to shed those pounds and keep ’em off with these suggestions:
Exercise at least 4 hours a week. That amount helped nearly 44,000 women in their 40s or early 50s achieve weight loss instead of weight gain during a 10-year American Cancer Society study.
Crank it up for 10 minutes a day. In a Kaiser Permanente study, a similar group of women who exercised vigorously (by jogging, for instance) for 10 or more minutes a day had waistlines nearly 6 inches smaller than those of women who didn’t raise their heart rates that high.
Lift weights. Two or three sessions a week can help stave off age-related muscle loss, which slows your metabolism.
Skip the refined carbs. Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study.