For most losing fat can be a tedious task and it’s made complicated by all the misinformation out there. If you are struggling with your fat loss efforts, your best bet is to either educate yourself through reliable sources or hire an expert (You do go to a mechanic when your car breaks down then why not hire a coach when you are clueless about getting in shape). Here are some common fat loss myths to get you started:
Myth#1: You need to do tons of cardio to lose fat
one of the most common mistake people make is spending hours upon hours doing cardio. Cardio as only fat loss activity is a bad idea. Anyone trying to lose fat should always try maintaining or even building as much muscle as possible. Doing tons of cardio might help you lose weight but it will also make you lose precious muscle mass. Instead of spending time on treadmills you’ll be better off training with weights. Not only will it make you look good naked, you’ll be able to carry your groceries in one trip as well. And NO, properly designed weight training program won’t make you bulky.
Myth#2: You don’t need to control your diet
I often come across people who think if they workout, they can eat whatever they want which of course is incorrect. To lose fat you need to create a deficit which means that you either decrease calorie intake or you increase your activity and burn more calories than you are eating. With modern lifestyle, the best way to create a deficit is by eating a little less and being as active as possible. So in order to lose fat, you need to control your portion sizes through calorie counting or macro counting. For most of you with kids and a fulltime job, it’s hard to outrun your fork.
Myth#3: To lose fat you have to give up on your favorite foods
Most people fail in their fat loss journey because they put extreme restrictions on themselves. Calorie deficit doesn’t mean that you completely eliminate certain type of foods from your diet. A smartly setup eating strategy should allow you to eat your favorite foods every now and then. If the restrictions are too extreme it’ll become psychologically hard to follow your diet plan and you won’t be able to sustain it in long-run resulting in eventually you giving up. So the best way to go about it is to incorporate free meals, re-feeds or be a little flexible with your diet.
Myth#4: You need to starve yourself to lose fat
Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to long term weight gain. The main problem is that these types of diets are too hard to maintain. You may also be missing out on essential nutrients as crash diets can be limited in the variety of food consumed. Your body will be low on energy, and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain. Now don’t get me wrong – You still need to eat less which means that you’ll be hungry which is not same as starvation.
Myth#5: You can’t eat any Fat or Carbohydrates
Eating Fat doesn’t make you fat. You do not have to avoid all fats if you’re trying to lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. Just like fat, carbohydrates are not evil as believed by everyone. Carbs are our body’s primary preferred energy source. Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own lead to weight gain or halt your progress in any way or form.
When it comes to Fat Loss, short-term gratification through quick fixes will result in long-term undesirable consequences. What you need to understand is that fitness is not a 40-day or 12 weeks thing; it’s a lifestyle which requires major changes.
