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The 4 Biggest Fat Loss Myths Around Today

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 Maybe it was from your family physician using an outdated nutrition textbook, or the fitness guru with a six-pack from your local gym.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.

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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”.

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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.

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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.

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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.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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