Sorry, Journey, but it’s finally time to stop believingin weight loss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation.
10 Second Weight Loss Tips[1]
Here, 5 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good.
Diet Myths That Pack on Pounds
First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a poundwhether it’s made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. “Muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.”
It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day longand using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic ratethe number of calories burned overnightby nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!
Rev Your Fat Burn With This Downloadable (Free!) Workout[2]
Diet Myths That Pack on Pounds
Would be nice, right? But that’s not how it works if you’re trying to lose weight, unfortunately. “You can outeat your workout,” says Valentour. Even though you burn calories and fat when you exercise, it’s often not as much as you thinkor what the readout on the treadmill tells you.
Valentour recommends eating 250 fewer calories per day and aiming to burn an extra 250 calories a day; that creates enough of a calorie deficit to achieve an average weight loss of a pound a week.
10 Slim-Down Strategies You Can Count On[3]
Diet Myths That Pack on Pounds
Okay, this one has some basis. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women aremeaning his metabolism is working at a 5 to 10% higher rate (even if he’s the same height and weight as you) when you’re lying on the couch together. Annoying, isn’t it?
Another biological challenge women face is that we generally have more body fat than men do, and our bodies are more inclined to store it. On top of that, women lose about 1/2 pound of calorie-burning muscle mass a year during perimenopause and sometimes a pound a year during menopause. With the deck stacked against you, why bother trying to fit back in your skinny jeans?
You can do something about these problems, but it’s going to take some workand sweat. Add strength training to your fitness routine at least twice a week to shed fat and build lean muscle mass that will fire up your resting metabolism.
Diet Mistakes That Slow Metabolism[4]
Diet Myths That Pack on Pounds
Ever since you learned what a calorie is, you’ve been told that they’re all alike: Whether you eat 500 calories’ worth of celery stalks or cake, your body will burn or store them equally, right? Wrong. New science shows that when it comes to weight loss, calories are nowhere near alike.
Some foods take more work to eatand therefore burn more calories while you’re digesting them. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! And then your stomach and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods take so much effort to digest that your body doesn’t absorb some of their calories.
The Active Calorie Diet is a smart new plan from Prevention magazine that takes advantage of all the new knowledge about calories. By choosing more Active Calories and fewer processed foods, you’ll set your fat-burning engines on high all day long so you’ll lose more weightwithout feeling hungry.
6 Ways To Stop Overeating[5]
Diet Myths That Pack on Pounds
Fat-free products are so-o-o over. There’s nothing special about fat that packs on pounds: Getting enough fat in your dietthe Institute of Medicine recommends that it make up 20 to 35% of caloriesis essential for good health, but the type of fat matters.
Monounsaturated fatsMUFAs (pronounced MOO-fahs), for shortcome from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in MUFAs could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat.
Limit saturated fats and avoid trans fats in your diet. Both kinds can cause health problems.
Check Out 5 More Diet and Fitness Rumors That Slow Weight Loss[6]
***
More from Prevention:
10 Fitness Myths That Are Holding You Back[7]
20 Biggest Health Excuse Roadblocks/a>[8]
50 Ways To Lose 10 Pounds[9]
What Do Doctors Really Eat?[10]
References
- ^ 10 Second Weight Loss Tips (www.prevention.com)
- ^ Rev Your Fat Burn With This Downloadable (Free!) Workout (www.prevention.com)
- ^ 10 Slim-Down Strategies You Can Count On (www.prevention.com)
- ^ Diet Mistakes That Slow Metabolism (www.prevention.com)
- ^ 6 Ways To Stop Overeating (www.prevention.com)
- ^ Check Out 5 More Diet and Fitness Rumors That Slow Weight Loss (www.prevention.com)
- ^ 10 Fitness Myths That Are Holding You Back (www.prevention.com)
- ^ 20 Biggest Health Excuse Roadblocks/a> (www.prevention.com)
- ^ 50 Ways To Lose 10 Pounds (abcnews.go.com)
- ^ What Do Doctors Really Eat? (www.prevention.com)
Resources:
Teen Fat Loss Tips Revealed. – datalcompmatch1989's Space
Teen Fat Loss Tips Revealed. (http://blogs.rediff.com/gurggibnege1982/2013/01/14/cooltech-refrigeration-48-inch-3-shelves-refrigerated-bakery-display-case-48-cmph-48hb/) 8 Mar 2010. Cooltech Refrigeration 48-inch 3 … http://datalcompmatch1989.posterous.com/teen-fat-loss-tips-revealed
Weight Down: 3 Fab Fat Loss Tips
Fat loss! Many people have wracked their brains trying to find out the best ways to lose fat, as a Personal Trainer my research into fat loss has brought me many great strategies and nearly as many ridiculous strategies. I believe one of the … http://weightdown101.blogspot.com/2013/01/3-fab-fat-loss-tips.html
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Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.
Thanks.
Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
I know a woman who lost 60 pounds a month on it. She did nothing else!
and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.
What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.
What workouts should I do?
What foods should I eat?
Which foods should I avoid?
What is considered a “small” meal when people mention eating 5-6 small meals a day?
How much water should I drink?
What other weight loss and fat loss tips do you have?
THANKS!
Drink Genmaicha green tea.
it is a japanese natural tea, that helps with weight loss.
http://www.o-cha.com
What Are Some Good Ab Exercises? I’m really skinny and I really don’t have any fat in the abdomen area, but I’m trying to get my abs defined. A lot of the articles for ab exercises I’m seeing have things like “fat loss tips for great abs”. Since I don’t need to lose fat, I’m wondering if I need to do different kinds of exercises than what those articles are suggesting.
I’m also doing cardio exercises. Should I do ab exercises before or after I do cardio? Or should I do them at completely separate times?
They say so, because you do have fat on top of your abs, you just do not need to lose it anywhere else. Or little flab.
jogging is an excellent exercise because it let you tone throughout your whole body. If you want to tone in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
Does Anyone Have Any Quick Fat Loss Tips? Been working out and dieting for some time now and have lost a great deal of weight. i am now starting to stall and it is getting harder and harder to loose weight. looking for some help in changing my routine and diet. any quick fat loss tips would be appreciated.
You may find this helpfull. No matter how much I try to control my weight it does not work, however there was one time in my life that without rying and without realising I suddenly lost 4 stone. It was a time when I was suffering back pain and could hardly walk. Being alone in the house I tried to make things easy as far as food was concerned. I had a microwave on the floor and all I ate for a few months was tinned soup, various types, nothing else, no bread. It was so easy, just open the tin, pour it into a dish and then in the microwave. Amazingly I lost 4 stone in about 4 months. I have never been able to achieve that by dieting.