There are plenty of weight loss lies out there! Many people want to believe them so they do! Some are looking for quick and easy fixes to their weight problem. Some don’t know what to believe about weight loss.
Flip through a magazine, surf the web or channel surf and you see weight loss lies everywhere! These ads promise quick and easy weight loss without diet or exercise. Too bad claims like these are usually false.
Here are my top 10 weight loss lies:
1. Weight loss is not more important than fat loss! Fat loss takes longer but the results are lasting. When you burn fat, you are losing inches, changing your body composition (less fat, more muscle mass) and permanently speeding up your metabolism. This will also give you the weight loss you want. And, the weight will stay off as long as you maintain regular strength training, cardio training and nutrition programs.
2. You cannot eat as much as you want and still lose weight. You must maintain a caloric deficit (burn more calories than you eat) to lose weight. Regular exercise will help you burn more calories.
3. A slow metabolism is not the cause of your weight gain. Maintaining a caloric surplus is the cause of your weight gain. If you build muscle mass, it will help you burn fat, lose weight and speed up your metabolism. Your body has to work harder to maintain muscle so this speeds up your metabolism.
4. Diet patches and creams will not help you lose weight. Save your money!
5. Taking fat-burner supplements will not help you lose weight and burn fat over the long-term. At best, these products have a short-term effect on weight loss. Your best solution for permanent weight loss and fat loss is regular exercise, healthy nutrition and an active lifestyle.
6. You can not block the absorption of fat, carbohydrates and calories with a “magic pill." Control your food intake with 4-6 small meals during the day. Remember, it’s a caloric surplus that causes you to gain weight!
7. You can not lose 30 pounds in 30 days without negatively affecting your health. Experts agree that you can safely lose, on average, about 2 pounds a week. Remember, fat loss should be your primary goal!
8. There is no one-size-fits-all exercise program. Each person is unique. You need an individualized meal plan and exercise program to fit your eating habits, health concerns and body type. It is possible for two people following the same program to get different results.
9. Your metabolism doesn't necessarily have to slow down as you get older.
In general, your metabolism slows down at a rate of 5% per decade after age 40 (source: WebMD.com). The easiest way to keep a healthy metabolic rate for life is to engage in consistent weight training, cardio exercise and good nutrition.
Some factors that affect metabolism include age, heredity, gender and muscle mass. Men tend to have faster metabolisms than women. Thyroid problems may also cause your metabolism to slow down.
10. Sweating is not a gauge of how many calories you are burning. This may be bad news for sauna and steam room lovers. Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.
The take home lesson is this: Don’t look for shortcuts when it comes to weight loss and fat loss! Doctors, dieticians and fitness experts agree that the best way to burn fat, lose weight (and keep it off) is through regular exercise, healthy nutrition and an active lifestyle.
Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com