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myths
fat soluble vitamins
sheer willpower
myth 2
myth 3
fruits and vegetables
unnecessary stress
bone density
goal weight
weight doesn
tasty treats
Weight Loss Myths And Why Dieting Without Exercising Does Not Work
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Today I already talked to two people who diet and don't exercise and wonder why they are not losing weight.  Doesn't diet without exercise just sound wrong to you?   It's also causing unnecessary stress on your life by causing you to avoid foods through sheer willpower.  Ok, so let's say you manage to diet for a week or two avoiding all those tasty treats you love and then suddenly one day, you break down and eat *gasp* a cupcake!  Then would you feel like you failed?  That cupcake tastes so good, how about another?  You avoided them for so long!  When will it end?  Seriously, when will the torture end?  When you reach your goal weight?  Once you reach your goal weight, are you gonna eat those cupcakes now?

Weight Loss Myth #1: Dieting.  Dieting the wrong way will cause you to lose strength, bone density, and muscle mass.  All of these are important to have as we age.  Muscle actually helps us burn more calories by using them up to repair small muscle tears as you do strength/weight exercises.  As with my example above, dieting can also cause stress.  Stress will increase your cortisol level which in turn leads to weight gain.   So instead of eating nothing, try eating more fiber, like in fruits and vegetables, to not only get you full but also boost fat burn.

Weight Loss Myth #2:  Avoid fats at all costs; if you want to be free of fat, eat fat-free.  You need some fat to process certain vitamins, namely Vitamins A, D, E, and K.  These are the fat-soluble vitamins which are absorbed by the intestinal tract with the help of lipids.  Also, be careful of some fat-free foods.  They could have more sugar and thus more calories in general.  Fat helps you feel fuller, whereas fat-free foods keep you wanting more.  And it is possible to justify eating more by knowing that it is fat-free.  However, this does not give us license to eat a lot of fat.  Remember: moderation is key.

Weight Loss Myth #3:  Skip meals to lose weight.  Many people believe that if you skip a meal then you are decreasing your calorie intake and losing weight.  Yes, you are decreasing your calorie intake but you are also decreasing your metabolism.  By doing this, your body doesn't know when the next meal is coming and so it stores up the food when it goes into starvation mode.  Avoid this by eating small meals/snacks throughout the day.  Plan out your day by pre-packing your food with snazzy glass tupperware the day before, setting aside certain meal/foods at certain times.  Also, make sure to eat slowly.  It takes about 20 minutes for the satiety hormone in your stomach to reach the brain telling you to stop eating.

Weight Loss Myth #4:  I'm already hitting the gym everyday, I can slack off and take the elevator up.  Why would you want to work backwards from your goal?  If you are doing a good workout, your thighs must be aching, abs hurting, arms tightening.  Good!  Keep it up by doing the small exercises everyday like taking the stairs instead of the elevator, riding your bike instead of driving, walking during your lunch break instead of sitting and eating more.  Small activities add up in the calorie burn and lead to good habits.

So what do I tell these people that diet and don't exercise?  Exercise and don't diet!  Only diet by eating a little less than normal but eat the same foods.  Enjoy life because unexpected circumstances can happen.  Absence of food can lead to sluggishness, depression, fatigue, and more likeliness to fall off the wagon.  Adding some exercise leads to feeling happy, full, healthy, and more likely to keep it up.  So go ahead, have that cake and eat it too, but work it off with exercise and drink plenty of water in a filtered water bottle to save money and the environment.


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