Fitness/Nutrition Myths

Myth 1) All calories are equal:

The calorie is a measurement of energy. However, this does not mean that all calorie sources have the same effects on your weight. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate your body weight. For example, a protein calorie is not the same as a fat or carb calorie. Replacing carbs and fat with protein can boost your metabolism and reduce appetite and cravings, all while optimizing the function of some weight-regulating hormones. Also, calories from whole foods like fruit tend to be much more filling than calories from refined foods, such as candy.

Myth 2) You must give up all your favorite food to lose weight:

You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages. So enjoy favorite foods from time to time, but don't overdo it creating a calorie surplus.

Myth 3) Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight:

Grains themselves aren’t necessarily fattening, or unhealthy Although substituting whole grains for refined-grain products is healthier and may help you feel fuller. Whole grains provide iron, fiber, and other important nutrients. Remember, fiber is great for controlling cravings, blood sugar, and helps you feel fuller longer.

Myth 4) Dairy products are fattening and unhealthy:

Dairy products are an important food group. They have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium. 

Myth 5) Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

Lifting weight is a great way to control your body weight, as it will increase the amount of calorie-burning muscle. Therefore, building muscle aids in burning more calories. Which will assist in creating a calorie deficit needed for weight loss. Furthermore, building muscle is the best and fasted way to "tone up." Research shows you burn more calories lifting weights than doing cardio alone.

Myth 6) Eat low-fat foods:

Eating low-fat foods can actually cause you to gain weight. Many reduced-fat products contain added sugar to make up for flavor lost with less fat. People tend to feel less satisfied, eat larger portions, and gain weight. Our bodies need fat to make hormones, insulate our organs, and fuel our brain and heart. The key is to limit foods high in saturated fat, such as fried foods. Choose healthy fats: olive oil, avocados, nuts and seeds.

Myth 7) Nutrients from vitamins are the same as nutrients from food:

There’s no research to show whether we absorb the same amount of vitamins from supplements as we do from food. Whole foods also offer fiber, protein and complex carbohydrates that fuel our bodies. You can think of multivitamins as an insurance policy. If you’re missing some nutrients, a multivitamin may be helpful, but it’s not a replacement for nutritious foods.

Myth 8) Eating eggs increases cholesterol:

In the past, eggs were linked with an increased risk of high cholesterol and heart disease. It’s now widely accepted that the cholesterol found in food does not impact the cholesterol in our bodies. Eggs are a great source of vitamins, protein and healthy fats.

Myth 9) Smoothies and fruit juices are good for you:

You eliminate fiber when you process fruit to make a smoothie or juice. While you still get nutrients from  your fruity drink, you miss out on fiber’s benefits, including feeling full longer. It also helps regulate blood sugar and keeps your digestive system on track. Tip: make your own fruit smoothies made from real fruit, not sore bought juices.

Myth 10) Skipping meals is a great way to lose weight quickly:

While creating a calorie deficit is essential for weight loss, this is not the best way. Skipping meals can slow down your metabolism and actually make weight loss harder, among other harmful effects. Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients, which is vital for maintaining a healthy weight over time.