Advertising
Advertising

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 Maybe it was from your family physician using an outdated nutrition textbook, or the fitness guru with a six-pack from your local gym.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

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.

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 7 Ways To Make Exercise Fun For Everyone 2 Try These Flexibility Stretches to Enhance Your Daily Workout 3 12 Practical Tips To Stay Fit For Christmas 4 When is the Best Time to Workout to Get Incredible Results 5 10 Reasons Why New Year’s Resolutions Fail

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next