ARE YOU FOLLOWING A FAD DIET? IS WEIGHT LOSS A CONCERN ? 10 MYTHS & FACTS YOU SHOULD KNOW ABOUT DIET & EXERCISE!!!

10 DIET AND EXERCISE MYTHS​

When we’re looking to lose weight and get into shape, it’s tempting to try all of the diet and nutrition fads which promise quick results — whether it’s to cut carbs, cut fats, restrict calories or train multiple times a day.

However, fad diets and quick weight loss methods don’t teach us healthy habits, nor are they effective in the long-term.

Trying to get more activity but not sure where food comes in? Figure out the best way to fuel your exercise sessions by busting these ten common myths.

Myth: Only eat protein after a workout.

Fact: Exercise enthusiasts often over-prioritize protein after exercise. While protein is vital for building and maintaining muscle, you can’t get the job done without healthy carbs on board too.

Myth: It’s better to exercise on an empty stomach.

Fact: An empty stomach means an empty fuel tank.  Ideally, aim to eat a well-balanced meal three to four hours before exercise so you have plenty of energy to burn. If you’re more pressed for time, grab a sensible snack that you have time to digest before you get going.

Myth: Skip breakfast if you exercise early in the morning.

Fact: For some people, it’s easiest to get exercise out of the way bright and early. The problem is, it’s been hours since you ate anything. Grab something light like a banana or handfuls of dry cereal. That will be just enough to get your metabolism revved up, and you’ll get a better workout.

Myth: Drink caffeine before exercise for extra energy.

Fact: Do you grab a cup of coffee instead of food before activity? If so, you’re making a huge mistake. Don’t confuse that short-lived jolt for fuel. Only food provides sustained energy that you can burn throughout the exercise session.

Myth: Hydration doesn’t affect energy levels.

Fact: Actually it’s quite the opposite! Not getting enough fluid is one of the leading causes of fatigue during exercise. To keep fluid levels in check, you must drink, before, during and after strenuous activity.

Myth: You can target your fat burn. 

Fact: Working out can reduce your overall body fat, but you can’t control where the fat comes from.

​​Myth: Drinking green tea will burn fat.

​Fact: Unfortunately, green tea has been hyped up as a magic weight loss solution. This myth comes from the fact that green tea contains a stimulant that does speed up metabolism—but only a small amount. If you think sipping on cups of green tea or popping supplements is the answer, be careful. Green tea does contain caffeine, which can be dangerous if you have a heart condition. In addition, green tea supplements can react with other medications.

​ Myth: cutting carbs will make you skinny.

​Fact: For many, cutting carbs is a go-to method for quick weight loss, but this can actually have the opposite effect as people tend to “make up” for the lack of carbs/energy later in the day.

“Carbs have gotten a bad rap for causing weight gain and hindering weight loss, but this is not necessarily true.” 

“Very low carb diets can cause poor energy, low mood, insatiable appetite and poor gut function (including bowel movements) long-term.” Even if you do experience quick weight loss by cutting carbs, it’s most likely water weight, not fat loss.

​ Myth: Eating fat makes you fat.

​Fact: Yes, foods high in healthy fats are higher in calories, but they also keep us full for longer and help control junk food cravings.

“Fat contains more calories compared to carbs and proteins and therefore has a reputation as being fattening. However, healthy fat is important for increasing satiety, supporting a healthy mood, reducing food cravings and supporting metabolism.” 

“Fats, especially essential fats, are a necessary part of our diets. Instead of fearing fats, just like carbs, take a balanced approach, educate yourself on  the right kind of fats to be eaten  and what portions you feel the best eating.”

 Myth: the longer you spend in the gym the better.

Fact: Although it seems counter-intuitive, spending hours and hours at the gym, or training multiple times a day, doesn’t equal better results.

“You don’t need to spend hours in the gym to achieve a ‘good’ workout.” “Training needs to be good quality (technique and intensity) with a clear direction and objective. Without these factors your training just becomes ‘junk’ work.”