Bro science and the internet have taken over the heat scene. There are a lot of myths peddled online and elsewhere about what you should do and what should be avoided at all costs. These myths are just fads that do not have any factual scientific evidence. Entrepreneurs in this aggressively competitive industry resort to dishonesty to make a buck.
Even your most trusted Dr Do Good Tv expert might be making false claims, if you still don’t believe then consider how harshly the much beloved Dr Oz is harshly criticized before a Senate subcommittee on Consumer Protection, Product Safety, and Insurance for lying on his show about supplements that didn’t work). Don’t just try something because it is widely popular. Talk to a licensed medical practitioner before trying anything out.
This article is dedicated to keeping you on the loop by debunking health myths when it comes to the health, nutrition and fitness.
MYTH ONE; to be healthy you must drink at least 8 glasses of water daily
In general no one walks around in a dehydrated state just because they haven’t drunk water. A little known fact is that the human body is excellent in helping to regulate fluid levels. Although most media outlets don’t take into consideration the details when they frame this particular statement, many case studies have affirmed that this recommendation should be affirmed instead to drink an estimated eight glasses of fluid throughout the day.
MYTH TWO; Doing many crunches alone will help you get that 6-pack you have always wanted
This is far from the truth, in reality your abs muscles will only show up if you first and foremost get a flat belly then work on exercising toning your muscles. If you have any noticeable fat in your abdominal area, your abs will remain hidden underneath and even crunches will not help unless you have a well-rounded exercises session that works on general weight and fat loss. It is all about burning fat, eating healthy and then you will be on your way to that toned tummy you envy.
MYTH THREE; if you train very hard and consume fat burners regularly, you can indulge and eat anything you want at any time
This is misinformation that is not scientifically backed. It is all based on the premise that to lose weight you need to burn more calories that you consume. This is not what happens practically, if you sit around and eat more you then overwork your body; you are only harming yourself more. Furthermore fat burners do not work in isolation; they are a cherry on top of a healthy fitness routine and not a magic cure. Additionally, it taken in excess, fat burners will also increase your heart rate to unwanted levels.
MYTH FOUR; if you quit exercising, all the muscle you have built overtime will transform into fat
Muscles do not turn into fat no matter how sedentary lifestyle is; this is among the biggest myths and lies propagated in the health industry. After some time, what happens to your muscles is that they atrophy and hence this will limit the amount of fat you burn, however there is no fat turning into muscle. What makes you gain fat is not that your muscles are transforming, fat gain is simply a result of an unhealthy diet and lack of regular exercise.
Muscle is important because it help in burning fat and converting it to energy. This means that the more muscle you build and how much of it you maintain will help boost and stabilize your fat metabolism levels.
MYTH FIVE; consuming fats makes you fat
Body fat is store in fat therefore this is not a very unreasonable conclusion. However it is not a scientific truth though it seems perfectly logical. Research has established that things are not so simple and straightforward when it comes to fat. Scientifically speaking, there is nothing particularly uniquely fattening about fat except that it is present in calorie-dense junk and processed food. As long as you ensure that your caloric intake is within the healthy range, then fat will not necessarily make you fat. There is even proof that some diets rich in fat but low in carbohydrates have shown to help in the steady loss of weight.
As with many things in health, nutrition and fitness; it is entirely dependent on context. Eating obscene amounts of fat along with a high carb diet and a large number of calories is what makes you fat. It is untrue to simply single out fat as the main reason for gaining body-fat. So what the bottom-line? Although fat is solely blamed for the obesity epidemic, research ascertains that there is nothing inherently fattening about dietary fat.
MYTH SIX; Carbohydrates make you fat
Carbohydrates on the other hand are blamed by multiple sources for being extremely bad for dieters, but in reality this is not a fact that can be unequivocally prove, Sure processed foods like white bread and white pasta can boost weight gain, but there are also a wide range of carbohydrates that are excellent for your health and even play a role in helping lose weight or in the maintenance of a healthy body weight.
Consider this ; vegetables though being rich in carbohydrates are also very healthy; This is because in addition to a carbohydrates they also contain other beneficial nutrients such as fibers, vitamins, minerals and antioxidants. A low carb diet is very efficient in helping to lose weight healthily. It is refined barbs that are an absolute no-go zone because they are definitely linked to uncontrollable weigh gain. On the other whole foods that are high in natural carbs are extremely healthy.
So what’s the bottom-line when it comes to carbohydrates?
The fact is that a low carb diet is healthy and aids in steady and healthy weight loss. The secret is portion control and going organic, also go for variety to gain a wide range of nutrients that will you remain healthy and physically fit.
MYTH SEVEN; People with obesity are extremely unhealthy while every thin person is healthy
This may seem logical but it is misinformed and inaccurate because while it is true that obesity increases risk of developing chronic diseases, it not the only indicator of poor health and a poor diet. The truth is that there are plenty of obese people who are metabolically healthy while on the other hand there are also many thin people who suffer from the same chronic ailments.
The visible fat is not actually detrimental, this means subcutaneous fat (what you can see) is not dangerous, what jeopardizes your health is visceral fat which accumulates around vital organs, it is closely associated with metabolic ailments. What does this mean? Simple! The fat under the skin subcutaneous is more of a cosmetic issue than a healthy problem. Just because you have a thin frame is not a guarantee that you are healthy.
MYTH EIGHT; all weight loss diets work
This is perhaps the biggest lie that many people fall for. Reliable studies have proven that although these diets work in the short-term, the typically don’t prove helpful in the long-term. Approximately 85% of people on weight loss diets will eventually gain back the weight in a year. What most people don’t know is that dieting is a consistent predictor of future gain weight and not weight loss.
Don’t simply focus on dieting; your plan should be changing your lifestyle so that you are healthier, happier and fitter person with higher energy levels. If you have a well rounded plan then weight loss is a natural side effect. Going on demanding and very restrictive diet plan will only frustrate you considering you will gain the weight back overtime.
So what’s the bottom-line when it comes to dieting?
No matter what the weight loss industry would have you believe, there is strong evidence to suggest that a diet particularly a restrictive one will not work in the long-term. Instead of dieting, think of am healthy earting plan that is focused on balance and variety inclusion.
MYTH NINE; Losing weight is a linear process
Most people think that weight loss is a linear process; this is far from the truth. The truth is that on some day you will lose and gain on other. However, this slight inconsistency is not a cause for concern. Weight fluctuations by a few pound is perfectly normal. For instance you may be carrying more food or maybe your body may be simply holding on to more water.
Such fluctuations are more pronounced in women thanks to hormonal changes. Is the general trend downward then you are on the right track. Most false advertisers will have you believe that losing weight is instance, the truth is that losing weight is gradual and takes time. Expect fluctuations, they should not discourage you, instead they should simply fuel your motivation to be persistent.
MYTH TEN; Diet foods are the secret to fast and sustainable weight loss
A good rule of thumb to adhere top is that; if the packaging says it’s very healthy then it is probably bad for your health and you should tread carefully. Junk food marketers have reputation for being very immoral and most are not past enticing you to buy super harmful and fattening junk food.
We currently live in a world where fiercely competitive entrepreneurs in the health, nutrition and fitness industry are after profit and not consumer well-being. Avoid trading blind by reading widely and consulting a knowledgeable, trustworthy medical practitioner before you try anything out.