In the span of human existence it has not been that long since we discovered that the world is not in fact flat, but round. Perhaps your waist line has had the same problem? If so, maybe you have been led astray about weight loss facts just as the earth dwellers of the past once spread the same myths about the earth’s circumference and perhaps we can reduce YOUR circumference in the process.
Myth #1: Eating Late at Night Makes You Fat
The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Your metabolism never shuts down and in fact is working to help your body recover as you sleep, especially if you are weight training. Weight gain happens when you eat too much and exercise too little – you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.
• Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.
Myth #2: Snacking Promotes Weight Gain
The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food, be prepared to pack on pounds.
• Your Solution: When it comes to snacking it’s all about what you snack on. Think veggies not vending machine!
Myth #3: You Can Lose Fat Without Exercise
The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.
• Your Solution: Accept exercise as a part of your daily lifestyle. And remember, if you truly want to have your cake and to eat it too, this crucial balance is all more forgiving when exercise is a daily part of your lifestyle.
Myth #4: Fat Free, Carbohydrate Free, Means ‘All-You-Can-Eat’
The Facts: It’s time to close your eyes and mentally erase everything that the 70’s, 80’s, and 90’s taught you about fat-free and low-carb dieting. Fat-free and carb-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar, fats, and “hidden calories”.
• Your Solution: Be mindful of calories when eating fat-free, carb free, or trendy diet foods.
Myth #5: Eat as Little as Possible for Maximum Fat Loss
The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it. While calories in vs. calories out is the golden rule for fat loss and weight control, starvation simply makes this a ‘fruitless’ and painful battle. Enjoy food and use it as fuel to maximize the quality of your lifestyle, energy level, and ability to focus on your lifestyle goals.
• Your Solution: When it comes to fat loss think burn rather than starve. Strive to have a meal or healthy snack every three hours. If you wait to long you will find your appetite ravaging and nearly impossible to control calorie quality or quantity.
Justin Thacker is a dietician, personal trainer and owner of the The Lab, a fitness facility in the Central West End. www.labgym.com