With obesity a growing epidemic, weight loss fads come and go and conventional wisdom changes every day. But most of it comes down to science and common sense – all things in moderation. Here are ten myths we’ve busted.
Myth 1: If I’m not a size 8 – 12, I’m fat.
For starters, of course being overweight is not that black and white. Everybody is different and a great way to get in touch with your ideal weight is to get in touch with your individual constitution. The ancient art of Ayurveda can help, as can a consultation with a registered nutritionist. Meanwhile, the Body Mass Indicator is a better way of telling you whether you’re carrying too much weight for your height and age, than whether fashionable clothes off the rack fit you.
The main indicator that you’re a healthy weight is that you have plenty of energy and can easily get around and enjoy life.
Myth 2: When you lose weight you will value yourself more.
This is a distortion of the truth, says psychologist Laura A. Lees, Psy.D, CEDS. “The fact is that you will not lose weight until you value yourself more.”
Our core values drive our unconscious motivations. When we feel good about ourselves on a core level, our behaviour changes automatically. With a bit of work and TLC (perhaps even therapy) we can leave addictions and self-destructive habits behind for behaviour that heals, corrects, improves, builds, and rebuilds. When we value ourselves, we take care of ourselves, and the truth is you are every bit as valuable now as you would be at any weight.
Myth 3: Don’t eat a big meal after 7pm.
It’s true that you’re not burning mountains of calories while lying on your back; but you are using energy to breathe and dream and heal and stay warm and digest food during your sleep.
Studies have repeatedly found that it makes no difference what time of day you eat your largest meal. Over eating (eating more than your body needs) at breakfast, lunch or dinner is what leads to weight gain.
Tip: Don’t overfill your plate. Your brain is wired from lean cave man times to eat what’s in front of you, just in case it runs away. Your eyes may be too big for your stomach, but your brain won’t know the difference, triggering hunger hormones even when you’ve had your fill. Out of sight is out of mind, eventually.
Myth 4: Carbs are bad.
While Hollywood stars starve themselves of delicious pastas and bread for short-term weight loss, the truth is that carbohydrates are no more fattening in moderation than proteins or vegetables, says nutritionist Michelle Chevalley-Hedge.
In fact, carbs are the body’s preferred energy source, and the only source of energy for your ever-hungry brain.
Rule of thumb: stick close to nature. Complex carbohydrates from whole grains, vegetables, fruit, and beans all have a place in a healthy diet and will help you feel fuller for longer. Avoid processed sugar (refined carbs) altogether – sugar addicts will be amazed how fast the weight drops away.
Myth 5: If I exercise a lot I can eat whatever I want.
While exercise tones and strengthens your body, converting fats into muscle, it is not going to help if you keep chugging beer and wine and downing sweets and fatty foods to excess.
Research from the American College of Sports Medicine shows us that exercise without a diet change leads to a less than 3 per cent decrease in total body weight. Even if you managed an extra hour of walking or jogging per day — it would only keep off half a kilo. Over-exercising is also tiring and makes you hungrier.
Bottom line: To lose weight, eat less and exercise more.
Myth 6: Aerobic workouts are the best fat burners.
Aerobic exercise burns more energy than weights training in the short term. It’s great for cardio-respiratory fitness, increasing energy, strength and endurance. However, as a long term weight-control strategy, resistance or weight training is the key.
The muscle tissue damaged during training needs energy to repair — so you’ll burn kilojoules even after exercising. Weight training increases muscle mass, which boosts your metabolism.
Also, the body clings to fat and burns muscle when underfed, so weight training prevents muscle tissue loss when you’re hungry. A combination of aerobic exercise and resistance training will give you amazing results.
Myth 7: Strength training makes you bulky.
While it’s true that stretch workouts like yoga and swimming will elongate your muscles, pumping weights does not necessarily make them chunky. Muscle size is determined by genetics and hormone production; and most women don’t have the potential to develop bulging biceps.
Increasing muscle mass will actually keep your weight down. Muscles burn calories, so the more muscle you have, the more fat you burn. Not only that, weight training makes your muscles taught and tight so you will be slimmer, even if you weigh the same.
Myth 8: Spot reduction training is all I need to do.
Will a thousand crunches per day get rid of your spare tyre? They might tone your abs but unfortunately, you don’t get to choose where the fat goes from. The place where the weight goes on first is the last place it will cling to.
On the plus side, if you do a good workout you’ll lose weight all over.
Myth 9: After 30 your metabolism slows down.
This myth is widespread, but it’s no excuse to stop taking care of yourself! Research studies have shown that the decrease in metabolism with age is primarily due to a loss of muscle tissue.
Muscle tissue can be lost through crash dieting, and a lack of strength training — all the more reason to grab some weights and work some resistance training into your routine. To build your strength gradually, start with lower intensity pilates exercises that utilise your own body weight as resistance.
Myth 10: Myth Slow and steady wins the race.
Permanent, long-term weight loss is about establishing good habits. But, controversially, dropping a dress size in a month will boost your morale and may help you keep the weight off.
In a 2010 University of Florida study, researchers analysed data on 262 middle-aged women who were struggling with obesity. Those who shed weight fast reported a larger overall weight loss and greater longer-term success.
We’re not recommending a crash diet. The fastest way to lose a few extra kilos is to get yourself a training schedule and drop those nasty little habits — packet of chips here, chocolate bar there, a few too many drinks, driving to the shops when you could easily walk, soft drinks instead of water, greasy takeaway… you know the ones. Ditch them today and lighten your load.
This article first appeared on ninemsn.com.au