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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 Maybe it was from your family physician using an outdated nutrition textbook, or the fitness guru with a six-pack from your local gym.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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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