Fit and Fabulous Over 40


5 Popular Health Myths Busted!

5 Popular Health Myths Busted!
January 06
12:55 2017
If you’re having trouble reaching your weight loss goals, bad advice might be the culprit. Keep reading to learn the truth behind 5 common health tips that might be sabotaging your efforts to lose weight.
#1 Breakfast is the most important meal of the day

FruitQuinoaYou’ve probably heard this one since childhood. Liam Harkness of Star 2 says this tip is one of the biggest causes of obesity and insulin resistance in America.

Although breakfast is, in fact, the most important meal of the day, eating the wrong breakfast is worst than eating nothing.

Breakfast should not be a large meal.

If you’re trying to burn fat by working out in the morning, do it before breakfast. Working out after breakfast might burn off those sugary breakfast products, but it won’t burn stored-up fat.

Just 20 minutes of moderate exercise in the morning is enough to boost your circulation and metabolism and ensure that your endocrine system is balanced.

If you’re trying to burn fat but don’t have time to workout in the morning, fast for 2-3 hours after waking up. Stave off hunger and gain an energy boost with one spoonful of coconut oil.

#2 Don’t hit the gym on an empty stomach

While it’s certainly no good to workout when you’re already feeling faint from hunger, there’s nothing wrong with exercising on empty. As I said earlier, exercising just after eating will do nothing more than burn what you’ve just eaten, so if you’re trying to lose weight, you’ll have to burn off some of your fat stores.

Gradually train your body to exercise on empty.

If you’re not convinced, think about this: what causes animals to hunt? Hunger. Predators (including humans) perform better when they are hungry. Plus, with your digestive process dormant, more blood is available for your muscles and brain.

#3 Not eating enough will slow down your metabolism

This piece of advice is generally aimed at those who are showing signs of anorexia. The converse idea, that eating regularly boosts your metabolism, makes absolutely no sense.

It’s movement that boosts your metabolism. A construction worker should consume far more calories than someone who works in an office. That being said, exercise is extremely important for anyone working in an office.

“Sitting is the new smoking,” says Dr. James Levine of the Mayo Clinic. Sitting for long periods of time slows the metabolism to a crawl. Even worse, those with sedentary jobs tend to eat more (usually out of boredom). These habits lead to obesity, heart disease, diabetes, and gastrointestinal complications.

Build your appetite for lunch and dinner with exercise, even if it’s just a walk around the building. If you haven’t exercised or have been sitting for more than 3 hours, stick to lean meats and veggies for lunch.

We recommend setting an activity tracker or alarm to remind you to move around every 45 minutes. Simple exercises like climbing stairs are enough to stave off heart disease. Plus, regular breaks and exercise will give your brain more oxygen, allowing you to work more efficiently.

#4 Running is the best way to lose weight

This one is a bit complicated. Running and other forms of cardio will burn fat, but high-intensity anaerobic exercise will burn glycogen and sugar.

Your body replaces the fuel your burn in anticipation of your next workout. The best way to burn off stored fat and stay slim to remove all sugar from your diet and train at high intensity levels.

At this point, your body will be forced to use stored fat as energy. During your next meal, your body will replace its glycogen stores, not its fat reserves. This is why HIT (high intensity training) with a low-carb diet works so well.

#5 Count calories to lose weight

caloriessSure, it’s important to look at the label before you buy, but your body systems are so complex that trimming your diet to a specific caloric intake isn’t a great approach to weight loss.

The endocrine and nervous systems are the two bodily systems most related to weight control and energy – and they don’t have anything to do with calories.

Weight loss is determined by the foods we eat, not by the amount of calories in those foods.

Here’s an example: 100 grams of white sugar contains 388 calories. Your body responds to this type of fuel by producing insulin and storing fat. The same amount of coconut oil has more than twice the calories, but will keep you full by stimulating hormones like adiponectin. Coconut oil also contains medium chain triglycerides, which encourage the body to burn fat.

Calorie awareness makes the most sense when you’re comparing two foods in the same category – such as 100 grams of lean beef (143 calories) vs 100 grams of pork loin (242 calories).

Once you have learned which foods provide the best caloric value, you make smarter shopping decisions and avoid the highest-calorie foods in each category.

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