Weight loss myths

Weight loss is a goal shared by many, and therefore there are numerous web sites and magazines focused around the topic. Many provide valuable information for losing weight, and the education of nutrition and exercise should be encouraged to enable each person to live a healthier and fitter lifestyle. Everything we read and hear should be taken with a pinch of salt however, as there have been various weight loss tips which hold little truth. Below are popular weight loss myths, and why they hold little to no substance.

Don’t weight train, it will bulk you up

Resistance training does promote muscle hypertrophy (growth), with weight training being a staple aspect of a bodybuilders or strength athletes program. This is not to say that everyone who lifts a dumbbell will become bulky, or such training methods hinder weight loss. Becoming muscular takes substantial time, not to mention the correct dietary and supplementary intake.

The average gym goer who aims to improve their body composition would benefit greatly from following a resistance training program. Weight training in itself is calorie taxing, as well as the hours post workout when the body is recovering and repairing itself. Furthermore, increase muscle mass raises the metabolic rate, resulting in a greater quantity of calories burnt at rest.

Do not eat in the evenings if you’re trying to lose weight

There are two issues with this statement.

The first is simple – the statement is suggesting that eating close to bed time will increase the amount of body fat stored, yet not everyone sleeps at night times!

Regardless of when you sleep, eating the hours prior to bed time will not necessarily be a hindrance to weight loss. Eating sensible sized meals with slow digesting carbohydrates throughout the day will ensure a heightened metabolism, and there is no reason a feeding cannot be scheduled in the evening time, or in the hours prior to bed time.

Sit ups will reduce fat from the stomach

Sits ups, crunches or any resistance exercise will stimulate the muscles which contract to perform the exercise. Performing such exercises with the goal of spot reducing fat will provide disappointing results. Losing fat from the stomach, or any other part of the body, requires an effort to reduce overall body fat levels. This is achieved via the correct dietary intake and exercise program.

Fasting is a quick and effective method for weight loss

Fasting will quickly reduce the number of calories consumed, and therefore lead to weight loss. Fasting, however, is strongly not advised. Whilst weight loss may occur suddenly, the practice is unhealthy, unsustainable, and not productive long term.

Firstly, not only will fat stores be broken down, but also muscle tissue. The catabolism of muscle tissue will further reduce the metabolic rate, making it hard to lose weight as well as reducing the function of the body. Extreme cases of fasting are fatal. Whilst not everyone will take it to this extreme, such fasting habits can quickly form into various eating disorders which sadly affect many females and males across the UK.

Furthermore, the human body knows when it’s being starved of the vital foods it needs to sustain itself. As a precautionary measure it desperately holds onto body fat, a vital source of energy.

Fasting is not required and is most definitely not advised. Yes, a diet which is somewhat restricted in its calorie content is required, but this does not mean the body should be starved, neither will the results come sooner if eating is drastically reduced. Such measures are unhealthy and unsuitable. The best approach is to eat a balanced diet, with lots of fruit and veg, slow digesting carbohydrates, essential dietary fats, as well as plenty of fluids to stay hydrated. Eat regularly throughout the day to keep the metabolism raised.