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Busting Some Common Myths About Diet And Exercise

"You are standing in front of the mirror, frowning at your bulges..." The next step is to browse through multiple diet articles, contacting the dietician, cutting on carbs, eating misery, and exercising vigorously. The question that arises is will these activities help you lose weight?

The answer is NO.

Today we are debunking some of the common myths about diet and exercising so that you get some clarity in your weight-loss regime before you start torturing your body again. We know you can identify yourself with some or most of the following misconceptions, but the important thing is to see through them and start working towards a higher goal- the one of fitness.

Myth 1: Carbohydrates add layers of fat

This is not true as some carbohydrates have high fibers that are responsible for giving your body the much-needed boost to work efficiently all day long. The way to go ahead with weight loss is to offer your body the necessary carbs and yet restrain yourself from piling up those extra pounds.

Remember that drastically cutting your carbohydrate count will only lower your energy levels and will lead to digestive problems. A simple solution to this problem is to go for "GOOD CARBS" like whole-wheat pasta, oats, brown bread, and brown rice, beans, apple, etc.

Myth 2: Eating smaller meals in a day

It is believed that eating smaller meals frequently helps to increase metabolism and result in weight loss. The actual reason why eating small meals is good is that they help you to get control over your hunger pangs. But this has no significant effect on your metabolism if you are consuming the same number of calories.

Myth 3: Any kind of fat is a strict no-no

Do not believe in the fat-free labels because they add layers of fats to your body. Being on a low-carb or low-fat diet is not going to help you lose weight. Instead of abstaining from fats, you should try to include healthy and essential fats like healthy nuts or fishes like mackerel, salmon, or fruits like avocados.

Myth 4: Eating late at night leads to weight gain

Many crash diets tell you to shut-off your kitchen doors after 7 pm but, late evening eaters can find solace in knowing that your calories cannot read the time. The truth here is that since you are not doing any physical activity so the calories will take a longer time to burn-off in the night. Eating a light dinner is an excellent option if you follow it up with a 15-20 mins walk.

Myth 5: Having 3-6 meals in a day helps to reduce weight

As per the research studies published in the International Journal of Obesity (2001) and Scandinavian Journal of Nutrition (2004), if equal calories are being consumed in 3 meals or 6 meals per day, then no significant difference has been found in total energy expenditure.

Your metabolism hardly gets any boost by consuming smaller meals in a day. The important weight-loss lesson here is to keep a watch on your total calorie intake rather than the number of meals you have in a day.

Myth 6: Eat breakfast like a king and dinner like a pauper

There is a famous saying, ‘eat breakfast like a king, lunch like a prince, and dinner like a pauper.’ The reality is that in an attempt to eat a heavy breakfast, you tend to gorge on more unnecessary calories than required.

A heavy breakfast does not make you feel any less hungry during the rest of the day. So, there is no need to jumpstart your body’s metabolism early in the morning. It is important to structure your eating habits according to work-culture and lifestyle.

Myth 7: Artificial sweeteners are healthier than sugar

Many studies have shown that artificial sweeteners can induce slow and steady weight gain. As your body is tricked by these sugar substitutes, you crave for more sugar-loaded foods. This can lead to severe problems with digestion. Putting a small pinch of sugar in your tea or coffee is a better option than going for an alternative.

Myth 8: You can eat anything you want if you are hitting the gym

According to the American Dietetic Association, “Weight loss is a simple matter of calories in versus calories out.” If you do not get your hunger and food intake under control, then even exercising cannot help you out. The most balanced diet regime should include filling foods such as fiber-rich veggies and healthy proteins along with a good workout routine.

We hope that we were able to bust some of the popular diet myths that have been proving as a roadblock in your weight loss efforts!

Most Common Exercise Excuses Busted

Every new year we decide to kick out everything that is standing in the way of our exercise routine and attempt to get fit. Usually, it doesn’t last too long. Here’s the reason- neither do we simplify our workout routine nor do we make up our mind to prioritize our health.

Today we have got the list of 8 most common excuses and busted them so that they no longer block your way. How about getting started today for maximum benefits?

1. Commitment Issues

To resolve these issues pre-pay for gyms and workout classes. When you sign up you’ve committed, and not going means you’ll probably lose what you paid for. No one wants to lose money!

2. It’s not for ME

This is the most common excuse because it can be hard to go for a workout when you feel too out of shape. Remember that exercising not only improves your overall health but also boosts your confidence- and that is exactly what you need. You have to start somewhere, so try going at off-peak hours when the gym might not be as crowded or ask a supportive friend to join you.

3. I don’t like exercising

Really? Exercising regularly can be a lot of fun!

There is a workout format for everyone. Try out new and different activities until you find the perfect one for yourself! If you enjoy dance, give Zumba a try. If you like competitive sports, then CrossFit may give you that sense of team camaraderie you’re craving for. Another way to pep up your workout is by finding the right workout partner.

4. No time

If you don’t have time, then make time. Don’t have an hour? No worries, it only takes 10 minutes to make a difference. Try to do 10 minutes of exercise 2 to 3 times per day. Schedule exercising and make it a priority. Plan and be punctual to follow it.

5. No idea about how to do it

To get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn proper form and get an exercise sequence you can go through on your own. Nowadays a lot of gyms have new member specials that make it very affordable to give private instruction a try.

6. Too tired to workout

You feel tired or lethargic when you lack movement in your routine. Exercise releases endorphins to increase energy and elevate your overall mood. Even just a little activity promotes the delivery of oxygen and nutrients to your tissue and helps your heart work more efficiently. This means getting in a good sweat session might be exactly what you need!

7. I Look Great!

Even if you look great, you should make exercise a part of your routine. Exercise does not limit itself to aesthetics only. It does give you a toned physique and its benefits go way beyond a tight body. Exercising reduces stress, improves your cardiovascular health, improves your mood, sleep better, and makes you feel better.

8. Too old to workout

There is no such thing. No matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and mobile. Moderate activities like water aerobics or yoga can feel really good on stiff, achy joints.

With age, weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. You can also go for walking- it’s fairly low impact, but still creates healthy stress on the bones.

It's your fitness level and you are supposed to deal it your way. While you could always get ample help available from various quarters anytime, it is important to understand that you are progressing on the right track. We have thus debunked several myths regarding diet and exercises that you can use to your advantage and live better!

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