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| MYTH: |
If I train with weights I'm going to get huge. |
| FACT:
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Resistance training helps reduce body fat and increase lean body mass through increased calorie use. Generally, lower weights at higher repetitions will tone your muscles. |
| MYTH: |
If I eat 5-6 times per day as recommended, I'll never lose weight. |
| FACT: |
Eating kicks your metabolism into gear. Infrequent meals put your body in starvation mode so your body tries to hang on to those calories (as fat), because it is unsure when it will be fed again. The key is portion control and the foods you choose. |
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| MYTH: |
Because of my busy schedule we eat out a lot so there's no way I could stick to a meal plan. |
| FACT: |
Most restaurants have better choices on their menus today. Choose grilled fish or chicken entrees, only use salad dressings if they are low or no-fat, don't load that baked potato and eat only about half (they are typically very large), same rule applies for rice side dishes. |
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| MYTH: |
I can't have any fats if I want to lose weight. |
| FACT: |
The body uses stored fats for energy and needs them to metabolize vitamins and function properly. The key is what type of fat and how much. Avoid saturated fats opting instead for monounsaturated and polyunsaturated fats. Olive oil is a healthy fat, butter is not. |
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| MYTH: |
Carbohydrates are bad. |
| FACT: |
The body needs carbohydrates to fuel your muscles and your brain for energy. The big difference is in the type of carbohydrate you consume. Whole grain carbohydrates break down slower and keep you feeling fuller, longer. At the same time, processed and sugar carbohydrates break down more quickly leaving you less satisfied after consumption. |
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| MYTH: |
If I'm diabetic, I cannot exercise. |
| FACT: |
Regular physical activity is important in the prevention of Type 2 diabetes and treatment of both Type 1 and Type 2 diabetes. Regular physical activity helps with weight loss, and improves the body's fasting glucose level. It also improves the body's ability to use insulin. Always get your doctors approval before beginning an exercise program. |
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| MYTH: |
If I am thin that means I have low body fat. |
| FACT: |
A thin person can have a higher percent of fat than someone who appears to look heavier. The best way to determine ones percent of body fat is to have a body fat analysis done.
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| MYTH: |
If I am pregnant, I cannot exercise. |
| FACT: |
As long as there is no pre-existing medical problem, your lifestyle is healthy, and you exercise moderately and regularly, you will get physical benefits from exercise and feel better. Always check with your doctor before beginning an exercise program. |
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| MYTH: |
I can lose more weight faster by crash dieting or fad diets. |
| FACT: |
Remember, you are trying to lose fat weight, not muscle or water. Many fad diets cause rapid weight loss because they make you urinate a lot more than normal. You are more able to maintain weight loss by losing only 1-2 pounds per week, max. |
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| MYTH: |
I am too old to start exercising. |
| FACT: |
It is never too late to reap the benefits of activity. Increasing your activity level, even moderately, may bring health benefits such as: better weight management, lowering cholesterol, improving bone density, reducing the onset/severity of chronic diseases such as diabetes, heart disease, hypertension, and stroke.
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| MYTH: |
If I go on a diet, I will always be hungry.
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| FACT: |
Eating frequent, small meals consisting of the proper foods will help you avoid feeling hungry. |
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| MYTH: |
Ican just take supplements, such as those advertised on TV and not have to exercise and watch what I eat. |
| FACT: |
On all of these TV ads the disclaimer at the bottom of the screen says to take the supplements "along with a diet and exercise program." |
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| MYTH: |
I will never again be able to eat the foods I love. |
| FACT: |
In any induction phase of a new food plan you want to follow dietary guidelines more closely. However, this does not mean you can never have an occasional "treat" meal. After you are at a point of regular weight loss, a "treat" does not have to be the demise of your program. Portion control is a key factor in having an occasional indulgence. |
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| MYTH: |
Protein supplements such as bars and shakes all taste terrible.
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| FACT: |
Today's protein supplements are a far cry from what they were 20 years ago. They are quite tasty and make you feel like you're having a special treat.
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