We understand which statements about losing weight are already outdated or were not initially true. Which ones have you heard from your friends? Which ones were you sure of?
Myth 1. You need to eat often, but in small portions.
This belief has recently spread quite widely and has become unshakable. The explanation given to him is quite logical: they say, if the body constantly receives a little food, it receives a signal that it is not necessary to store calories — deficit is not expected. So, he completely consumes them, you do not starve and at the same time lose weight.
Today, many coaches and nutritionists no longer consider this model of nutrition to be correct. In theory, it really works, but only if a person does not abuse high-calorie foods. In practice, few people monitor the calorie content of dishes during fractional meals, and ideas about “small» and “big» Portions are different for everyone. “I have seen very few people who clearly follow all the recommendations for fractional nutrition, — says US coach Alberto Ortiz in an interview with the site Newbeauty.com. — These are mostly bodybuilders, trainers, wrestlers, fitness models and a couple of highly motivated clients.». The rest, as a rule, neglect the observance of all requirements, preferring to remember only the more frequent use of food.
Moreover: not so long ago they started talking about the dangers of fractional nutrition. The fact is that in this case the body has to process food constantly, without respite. And if you have sugar in your food, it provokes a constant production of insulin. In the future, this can lead to the development of insulin resistance and the risk of diabetes.
Myth 2. If you overeat, you can burn everything superfluous in the gym
Oddly enough, many, having started training, believe that they can now afford to eat a little more at lunch or dinner: “I work actively in the gym, which means that I will burn all the extra calories there.». This is not true. In fact, you will never be able to compensate for malnutrition with powerful workouts. First you should adjust the menu, and after that (or at the same time) — take up vigorous exercise.
Myth 3. Fats are bad, you need to consume them as little as possible.
Fats are just as important for the body as proteins and carbohydrates, and moreover: on a high-fat diet, weight loss is excellent. It just matters what fats you consume. Do not deny yourself sources of healthy fats: avocados, coconut oil, nuts, fish and others. They are highly satiating and, when done right, can help you eat less, reduce your sugar intake, and even boost your metabolism.
Myth 4. I eat a lot of fruits, but they only benefit
Fruits are certainly healthy, but their lovers often forget how much sugar they contain. For example, in 100 grams of sweet cherry 11.5 grams of sugar and 52 kcal. About the same for cherries. Other high-sugar fruits include persimmons, bananas, grapes, pomegranates, mangoes, figs, dates. — it is better to monitor their consumption and not allow yourself these types of fruits for dinner.
Myth 5. If I sweat during a workout, I actively burn fat.
The fact that you are sweating means only one thing: the body is overheating and trying to cool itself with the release of fluid through the skin. Effective training — not always the one that leaves you wet, and vice versa: not every workout to a sweat is super effective. Fat is burned with the right balance of calories consumed and balanced exercise.
To define your “fat burning zone» When doing cardio (such as running), first calculate your maximum heart rate for your age. To do this, use the formula: “220 minus your age». If you are 35 years old, your MHR is 185 beats per minute. Fat during training will be burned at a heart rate of 60-70% of the maximum. That is 111-130 beats per minute — the heart rate during a workout at which you will spend calories from fat.