Diet and Exercise Myths: Get Fitter and Smarter

When I first started trying to get healthy, I found there was an alarming amount of myths that have little or no basis in reality. If you're ready to move beyond fad diets and yo-yo weight loss/gain, it's important that you learn to distinguish between the truths about diet and exercise and all the misinformation.

1. Low-fat, low-carb, or low-anything is the way to go.

Unless "low-anything" is "low-calorie," then this diet strategy will get you nowhere in the long-term. Sure, a strict diet plan like Atkins, which allows minimal consumption of carbs, will work - but unless you can maintain that kind of diet for the rest of your life, the weight can come back. The key to weight loss is watching your calorie consumption. Of course, eating nothing but carbs is just making it hard on yourself. You should feast on high-protein and/or low-calorie foods, but that doesn't mean you have to give up everything that is calorie-dense. Low-fat can often mean low-calorie - but not always. Be smart, and don't buy those "100-calorie snack packs" just because it's marketed as as diet food. You're much better off snacking on 100 calories worth of eggs or low-fat cheese. And if giving up the occasional deep-fried meal or sandwich with mayo is going to drive you nuts, then treat yourself! Dieticians agree that it's good to have a structure "cheat day" each week so you stay focused. As long as you're good for the rest of the week, it won't hurt you a bit.

2. Metabolism, hormones, or some other mysterious force are keeping you from losing weight.

Obviously, different people gain weight at different rates even when they eat the same thing. But for 99.9% of the population, there is nothing mysterious about why they're gaining weight. Remember this weight loss principle: If you are gaining weight, you are eating more calories than you burn. That's it! For most people, eating about 1,200-1,700 calories per day will lead to steady, reliable weight loss. Generally speaking, the bigger you are, the more calories you should eat when you begin your diet. This prevents you from going too hungry and breaking your diet as as result. As you begin to lose and get used to eating less, you can cut back on calories even more.

3. You're going to have to count calories for the rest of your life.

Once you make yourself aware of proper nutrition and portion control, it will be much easier to eat right. Counting calories isn't something you will have to do forever. After a few months of dieting, you'll find yourself able to "eye" proper portions of different foods that might otherwise be troublesome, like calorie-heavy sauces or dressings, pastas, breads, and other carbs. It's unrealistic to expect yourself to keep a food diary for decades - but if you find yourself gaining weight again, it's time to consider going back to the counting.

4. Working out is the "magic bullet" of weight loss.

Exercise is important to good health, and it will help you become fitter and thinner. But if you start a workout regimen without dieting also, don't expect the pounds to melt away. Working out can burn calories fast, but if you aren't watching what you eat, you are likely to make up for those burned calories with increased hunger and food consumption. Of course, if you're eating right, you should have plenty of energy to exercise.

5. There is a reliable way to "spot-reduce" fat in certain areas of my body.

Fat is fat. Some people are more prone to carry fat in certain places; this is almost always genetic. And believe it or not, no amount of working that part of your body is going to make the fat go away. Fat melts away through proper diet and all-around exercise, which includes both aerobic workouts and free-weights. But doing "spot" exercises is just going to increase muscle bulk in the area, which might make it look even bigger.

As always, you should consult with a doctor before you being a diet or exercise regimen. Good luck with your efforts!

Sources

Elizabeth Openshaw, "Top 10 diet myths." Netdoctor.co.uk.
Michael Carrera and Natasha Vani, "Spot Reduction - Myth or Truth?" TrueStarHealth.com.