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There’s a lot of misunderstood information (and just plain misinformation) out there about weight loss.

5 Common Weight Loss Myths Debunked! Follow Me on Pinterest




Let’s take a moment to address five of the most oft-repeated myths.




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The Myth: You can bulk up and build muscle through strength training.

5 Common Weight Loss Myths Debunked! - Is It Really True That You Can Bulk Up And Build Muscle Through Strength Training? Follow Me on Pinterest




The Reality: This myth is closely related to the myth that one pound of muscle is heavier than one pound of fat. Have you ever heard this riddle?

Q: Which is heavier, a pound of rocks or a pound of feathers?
A: Neither – they both weigh one pound!

It’s the same way with fat and muscle. A pound of body weight is a pound of body weight, no matter what material it’s made up of.

The difference between them is a question of density, not weight. Density and weight are not the same thing. Because muscle tissue is more dense than fat, it takes up less volume. If two people are exactly the same weight, but one of them has a different ratio of body fat to lean muscle mass, then they may have very different figures.

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The Myth: Since I stick to my exercise regimen every single day, I’m allowed to eat anything I like.

5 Common Weight Loss Myths Debunked! - Is It True That If You Stick To Your Exercise Regimen Every Single Day, You're Allowed To Eat Anything You Like? Follow Me on Pinterest




The Reality: Although it is true that regular gym workouts, yoga classes a few days a week, and working up a sweat in spin classes burn a lot of calories, activities like these don’t give you a free pass to indulge in as much food as you want, at least not if your whole purpose for participating in them is to lose weight. Remember, to lose weight, the number of calories you burn through exercise must be greater than the number of calories you consume per day.

Here’s a tip: Every day, try to burn an additional 250 calories and eat 250 calories less than you’ve been eating. If you do, you’ll be following the weight loss principle above, and you’ll have a calorie deficit wide enough that you’ll lose an average of one pound per week.

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The Myth: If I eat at night, I’ll put on weight.

5 Common Weight Loss Myths Debunked! - Is It True That If You Eat At Night, You'll Put On Weight? Follow Me on Pinterest

The Reality: The idea of avoiding snacks at night is appealing to many people as a weight-loss technique because it just seems to make sense that, at times of the day when you aren’t very active, you shouldn’t eat as much.

However, debates over whether or not this idea has any basis in reality have gone on for years. In April 2011, a study in the journal Obesity indicated a possible link between a higher risk of obesity and eating after 8:00 PM, but was unable to identify a clear reason for the link.

To avoid getting hungry at night, wait an extra hour before eating dinner (but be sure you’re still eating dinner a minimum of two hours before you go to bed). Eating dinner a little later can prevent the urge to snack carelessly, which many people enjoy doing at night.
 
 
The Myth: If I drink lots of water, I’ll lose more weight faster.

5 Common Weight Loss Myths Debunked! - Is It True That If You Drink Lots Of Water, You'll Lose More Weight Faster? Follow Me on Pinterest

The Reality: Drinking water may indeed help you lose weight, but not all by itself. Don’t expect to lose weight if all your other lifestyle habits remain exactly the same.

Researchers at the University of North Carolina at Chapel Hill conducted a study that compared the eating habits of a group of people who drank water regularly, and another group that only drank coffee, tea, and soda. The study found that members of the first group consumed almost 200 fewer calories a day than members of the second group. Not only that, but if you replace sugar-laden drinks with water, the calories you’ll save will help you toward your goal of losing weight.

Another interesting fact about drinking water is that you may be able to burn more calories by drinking it ice-cold. Researchers in Germany have discovered that people who consumed 6 cups of ice-cold water every day increased their resting metabolism by an average of 50 calories per day. This effect may have been due to the extra effort it takes for the body to raise the temperature of the water to match its own temperature.

Is burning 50 extra calories a day worth drinking all that ice water, or would you rather just use the stairs? We’ll leave that decision up to you.
 
 
The Myth: Everyone gains weight, especially belly fat, after reaching age 40 – there’s nothing you can do to avoid it.

5 Common Weight Loss Myths Debunked! - Is It True Upon Reaching The Age Of 40, There's Nothing You Can Do About Weight Gain? Follow Me on Pinterest

The Reality: Come on. Think about that for a second. On your 40th birthday, are you really going to wake up and find yourself 10 pounds heavier and suddenly sporting a gut? Of course not! There’s nothing magical about age 40. It is true that losing weight can become more difficult as you get older, but if you establish good health habits now, you’ll have no problem maintaining a healthy weight, or even losing weight, as time goes on.

The years that immediately precede menopause are called perimenopause. These are, indeed, the years when many women gain weight. According to the Mayo Clinic, the average woman will gain about one pound per year, mainly in the abdominal area, during her perimenopausal years. The main reasons for this are that, during this time, a woman’s metabolism is slowing down, and her hormones are all over the map.

This doesn’t mean gaining weight during those years is inevitable, though. Research has demonstrated that even through this transitional period, you can become slimmer by working out. You can get even better weight-loss results by keeping tabs on your diet and making sure it stays healthy.




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