Many a times it happens that you think you are doing everything that is humanly possible for losing fat from your body – slogging it out in the gym, going on extensive low-carb diets, running your lungs out early morning, avoiding meals late at night – you have tried every trick in the book, but still you are not able to shred those extra pounds and get that highly desirable Greek-God body and toned abs you always dreamt of. Then you stress about why you are not shredding fat despite working so hard.
Fret not because today we will be breaking some popular myths regarding weight loss and fat burning: –
#Myth 1: Eating everything in moderation is good.
For ages, we have been hearing this myth that “eating everything in moderation” does not do any harm to your body. So, if you believe that even after eating one slice of pizza, quarter of a burger and half a scoop of chocolate ice cream, you will still be able to achieve your fitness goals and burn body fat, my friend you are highly mistaken. Another grey area here is that you yourself define what “moderation” is. Thus, the more you like a food, the bigger will be your definition of a “moderate” serving. Plus, once you get trapped into the habit of eating processed junk, it will eventually become an everyday affair and very soon you will realize that you have actually piled on weight, rather than losing it.
#Myth 2: Increasing the frequency of your meals helps in burning fat.
Traditionally, we used to have three square meals a day, i.e. breakfast, lunch and dinner. Everyone who has resolved to lose some inches off his waist must have heard this from someone or the other – “you need to eat 5-6 small meals throughout the day” in order to increase your metabolic rate. Increasing the frequency of your meals does not help in weight loss. No clinical research has supported the claim that eating a number of small meals frequently “strokes your metabolism”. The only thing that it does is that it keeps you full and you won`t feel hunger pangs from time to time. Moreover, if you keep “grazing like a cow” the whole day, you will end up taking in more calories. The mantra is to eat clean and drink ample amount of water to keep yourself hydrated the whole day.
#Myth 3: You will lose fat if you do a lot of Cardio exercises.
Many people have this habit of running on the treadmill continuously for long periods of time. Many people think that if you do cardio the whole day, all the fat in your body will melt away. Again, this is completely false. If you indulge in the same type of repetitive exercise over an extended period of time, the body will start burning muscle instead of fat. This will hurt your metabolism and ultimately decrease your strength. The trick to getting ripped is by doing high-intensity exercises that will stimulate your metabolism all day long. Always remember that high-intensity interval cardio training will force your body to lose fat and burn calories over a prolonged period of time, even after you stop exercising. It is estimated that the fat burning process lasts for up to 48 hours after your last repetition or your last step. Similarly, weight-training builds your lean muscle mass and this increases your metabolism. You tend to burn more fat even when you are not exercising.
#Myth 4: Carb-phobia – Cutting Carbohydrates completely from your diet
Not all carbohydrates are bad for health. Not all carbs are fattening. The truth is that sugar and refined carbs are definitely detrimental for your body and health. But that does not mean one vilifies all carbohydrates. Fruits, whole grains, legumes, starchy vegetables, quinoa, wheat berries and many other carbohydrate-rich foods are high in nutritional content and some are even essential for your overall well-being. Secondly, we must understand that everybody’s dietary needs are different. The dietary needs of a 20-something tall bloke who trains hard in the gym for 4-5 days a week and has a high metabolic rate would be much different from the dietary needs of a 45 year old woman who is able to do light-intensity training for a couple of days a week and who has a sedentary lifestyle.
Some people even think that fruits have high sugar content and are carbohydrate-rich, so they start avoiding them. One should be aware of the fact that fruits contain natural sugar, which is basically fructose, and this sugar is surrounded by fibers. What people don`t realize is that artificial sugar which is added to food and beverages is the main culprit and that needs to be eliminated if one intends to lose weight.
Similarly, another myth in the fitness world is that “all fats are bad”. This is another big lie because there many healthy fats in foods like extra virgin coconut oil, avocados, almonds, and wild fish etc. which are nutritious and beneficial for the body.
So, debunk these myths and march ahead towards achieving all your fitness and health related goals.