Advertising

The 4 Biggest Fat Loss Myths Around Today

Advertising
The 4 Biggest Fat Loss Myths Around Today

Chances are, if you’ve tried to lose weight before, you’ve heard these myths. Maybe it was from your family physician using an outdated nutrition textbook, or the fitness guru with a six-pack from your local gym. It might have even been an uninformed personal trainer.The following myths have been around since the beginning of commercial fitness.

The so-called benefits of these myths have been passed off as universally agreed upon truths for generations, but recent research exposes these “truths” as the fallacies they really are.

Cardio Is The Best Fat Loss Strategy

For some reason, a large majority of people believe that cardio–such as long distance running, biking, or even walking on the treadmill–is the key to fat loss.

Low intensity long duration cardio might help you lose weight, but a significant amount of that weight will be muscle. And the less muscle you have on your body, the more fat your body will store.

The reason for this is because of something called your Basal Metabolic Rate (or BMR), which is the number of calories your body burns at rest to support your lean muscle mass. As the amount of lean muscle on your body increases, so does your BMR.

In addition to losing lean muscle, your hormones will be virtually unaffected by low intensity long duration cardio. This means that the calorie burning will stop shortly after you step off the treadmill.

Advertising

A better alternative to low intensity cardio is High Intensity Interval Training (or HIIT for short). HIIT is a method of cardio during which you alternate periods of intense work (like sprinting), with periods of rest. Training like this burns more calories, keeps your metabolism elevated for longer,  and is much more time efficient.

One study showed that HIIT was 9 times more effective at burning fat when compared to long distance cardio. The reason for this was EPOC–Excess Post Exercise Oxygen Consumption [1]

Put simply, EPOC means your body will continue burning calories up to 48 hours after your workout.

Don’t Eat After 6PM

Living in a world where you can’t eat at night means you can’t enjoy food with your friend and family. This restrictive myth is another reason why so many people are turned off when they hear the word “dieting”.

The fact is that eating too many calories causes weight gain regardless of when you eat them.

To quote the world-renowned nutritionist, Alan Aragon, “Your body doesn’t store fat more readily during the evening than any other point during the day”.

Advertising

A recent study by Italian Researches compared eating earlier in the day (10am) to eating later in the day (6pm). In the study there was no difference in weight loss between the two groups, but fat burning was higher in people who ate their meals after 6pm.

Another study by Israeli researchers proved this theory when they compared people who ate carbs in the morning, and those who ate them at night. The nighttime carb eaters burned more fat and experienced less hunger during the day.

The reason for this is Growth Hormone  (or GH for short).

GH is a powerful hormone that controls how much fat your body burns, and how much muscle it builds. Your GH peaks at night while you sleep, and shuts off the moment you have your first meal of the day.

A nice way to naturally boost the production of GH in your body is to push your breakfast back a few hours and enjoy most of your calories in the evening.

Breakfast Is The Most Important Meal Of The Day

Let me begin by stating that there’s nothing wrong with eating breakfast; it’s just not this powerful weight-loss solution that it’s promoted as.

Advertising

The moment you eat your first meal of the day, your body creates an expectation for calories. When you start those expectations first thing in the morning, you’re creating a huge feeding window for your body; the amount of hours you’re eating during the day.

The more calories you consume, the more calories your body will expect. In other words, the less you eat, the less hungry you feel.

In addition to the expectation of added calories caused by breakfast, eating first thing in the morning slows down production of the hormones that control how much fat you store, and how much lean muscle you build.

As you’ve learned, your body’s production of Growth Hormone peaks at night while you sleep, and slows down the moment you eat your first meal of the day.

Tomorrow, instead of eating first thing in the morning, drink some water or coffee and push your first meal back a few hours. You’re well on your way to creating a better environment for fat loss in your body. You wont feel hungry. I promise.

This new theory on breakfast is why Intermittent Fasting is the most widely discussed diet concept on the Internet right now.

Advertising

Eating Every 2-3 Hours Will Speed Up Your Metabolism

The theory behind this one is that eating more often increases your metabolic rate, which is true. But that does not necessarily promote fat loss.

There are 0 studies out there that prove this popular theory, but plenty that prove it wrong.

French Researchers found that “there is no evidence of improved weight loss” when eating more frequently.  Participants were told to eat 2,000 calories per day. There was no difference in fat loss between those who ate four 500 calorie meals, and those that ate two 1,000 calorie feasts.

Another recent study coming out of Canada compared people who ate three meals per day with those who ate six meals per day. There was no difference in weight loss. The only difference was that the people who ate three meals per day consumed less calories, reported feeling more satisfied, and felt less hungry.

Eating every 2-3 hours is how you develop unrealistic eating habits, carry Tupperware everywhere, and stress out when life happens and you miss a meal.

It’s just another myth that’s turning you off to the idea of a fit lifestyle.

Advertising

More by this author

3 Reasons To Workout Today The 4 Biggest Fat Loss Myths Around Today 6 Reasons Women Should Lift Weights

Trending in Fitness

1 10 Fitness Excuses You Need to Stop Making Now 2 8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals 3 13 Best Fitness Apps to Use in the Comfort of Your Home 4 Why You Should Keep a Fitness Journal to Jumpstart Weight Loss 5 How to Find Workout Motivation When You Hate Exercise

Read Next

Advertising
Advertising

Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

Advertising
10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

Advertising

2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

Advertising

5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

Advertising

8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

Advertising

Featured photo credit: Josue Michel via unsplash.com

Read Next