As I have been learning from my Food $ense classes and experiences, I have learned so much about nutrition, I still have a lot to figure out, but I feel like I have a good handle on what is true and what is not true.
That has given me a new desire to focus a little more on getting my body active and moving, I am learning there too.
It is shocking how much misinformation and just lies there are out there. If you have believed any of these, don't feel alone - I have believed them ALL. But that is the beauty of making changes, you learn and then you do better. We make better choices together.
And I give you my special official permission to no longer believe any of these myths!
1. Carbs are making you fat
While it’s true that most carbs are high in calories, they’re not the real problem—overeating is! You can still lose weight even if you eat carbs. The key to being healthy and being at a weight that is good for you is controlling calorie intake.
So instead of eliminating carbs from your diet, reduce simple carbs and switch to whole grains!
2. Exercising more is better
You don’t have to run on the treadmill for two hours to be fit. Or spend hours in the gym, or give up sitting down to watch and enjoy a movie.
You can get the benefits of a one-hour workout in 20 or 30 minutes. You just need to reduce the rest period between sets, do full body exercises and avoid distractions while exercising.
Don’t wait until you have time for a one-hour workout to start exercising—do short workouts when you have time.
3. Eating at night will make you fat
There are some many diets out there that recommend eating at certain times. But health is determined by how much and what you eat, not when you eat.
Yes, there are studies showing that late night eaters gain more weight. But this is based on the fact that late night eaters binge eat and munch on unhealthy foods.
4. You’ll burn more calories if you exercise in the ______
There are all sorts of claims on the best time to exercises—morning, evening, afternoon. But exercising at a particular time won’t help you burn more calories.
But ultimately, exercising consistently and progressing is what will transform your body. Set your workout time based on your schedule, not on how much fat you’ll burn.
5. A certain type of food is evil.
In recent years, carbs have been blamed for weight gain, while proteins and fats are considered the key to weight loss. Well no specific type of food is all good or all bad. You need Carbs, Fats and Protein in all your meals everyday. Visit ChooseMyPlate.gov to see how best to balance your diet and make sure you are getting some of everything your body needs to be the best.
6. Strength training makes women bulky or is just for men.
Some women avoid strength training because they’re afraid it’ll make them look too muscular. But it can be more difficult for women to be muscular due to low testosterone levels. For a woman to be extremely muscular she has to do intense strength training or use drugs.
Strength training is important for men as it is for women. It’ll increase your bone density, enhance fat loss, boost metabolism and much more.
7. Eating frequently will boost your metabolism
First off, food has a very small effect on your metabolism. The thermic effect of food accounts for only 10 percent of the total calories you burn in a day.
Secondly, the body release energy depending on the amount of food consumed not how frequently you eat.
The key to boosting your metabolism is to increase lean muscles mass. Having a healthy body just runs better - that will increase your metabolism.
8. No pain, no gain
While it’s okay to push yourself to do a few extra reps, don’t train until you feel pain. While it might be "a Pain" to get up and make those habits or changes, You should NOT feel pain when you are being active.
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For the most part, being healthy and fit is common sense. Avoid advice that goes against eating unprocessed foods and exercising regularly, and do what feels good and challenging for your body.
