Weight loss myths.

Think you know everything about weight loss? I suggest you take this quiz! I actually was wrong on one of the questions, which was a shock. The question was about eating at night. Oh well, good to know!

I am not mentioning a thing in here about diet pills because we all know they are a waste of time. They may give you results initially, but not in a healthy way! STAY AWAY!

Myth #1: Muscle weighs more than fat.
This drives me absolutely nuts when I hear people saying it. I seriously want to slap people who go around saying that muscle weighs more than fat. That is simply NOT TRUE! One pound of muscle and one pound of fat are - you guessed it - ONE POUND. The problem is, fat takes up more room & muscle is lean. Check out this link to see what I mean!


Myth # 2: Skipping meals will help jump start weight loss.
Oh boy, you couldn't be more wrong! Skipping meals is what got me in the predicament I am currently in! You see, when you don't eat frequently, you are slowing your metabolism down & forcing your body into "starvation mode" and your body will keep the fat and burn off muscle instead. Ouch. You also tend to overeat at your next meal or snack heavily on things you shouldn't.

Myth # 3: If I watch what I eat, I don't need to exercise.
This is NOT the case! Exercise is definitely very important to weight loss, as is watching what you're eating. Doing one of the two alone is not going to be nearly as effective as combining them. You need to burn off over 3500 calories to lose a pound of fat, do you realize that? How on earth are you going to lose weight if all you are doing is counting calories? Counting calories does not help you burn them. On the other side of things, exercise alone isn't enough. If you go to the gym three hours a day but then hit up the McDonalds drive thru later on, you're just making things worse for yourself. You NEED to watch what you're eating AND exercise. I'll say it again: combine exercise & a healthy diet to see maximum results!

Myth #4: Never eat at night, it turns into fat!
I never believed this one entirely, but I thought it made more sense to eat during the day so you had a better chance of burning calories off.. I feel really dumb now. Calories don't have watches. What you need to do is make healthy choices after dinner. Opt for fruits or veggies, that's what I do! I cut out late night snacking on chips & ice cream & chocolate and traded it in for apples, broccoli, etc. Health snacks! The trick is to eat less, and eat healthier.

Myth #5 This has low fat & no sugar? I'll eat more!
This is something that a lot of people mess up on. They think that if something is low fat or has no sugar, they can pig out on it. Not true. Low fat doesn't mean no calories.

Myth #6: If I lift weights, I'll bulk up! 
No, no, no. Lifting weights will not turn you into a bodybuilder. Strength training should already be a regular part of your exercise plan (at least 2-3 times a week) because we all (should) know that these activities will lead to building muscle and the more muscle you have, the more calories you burn. The only way you will bulk up is if you're really trying to by doing intense training. The heaviest weight I own (besides the adjustable one) is 10 lbs, which is more than enough for most exercises.


Myth #7: I have to give up my favorite snacks & desserts to lose weight.
Anything is fine in moderation! Depriving yourself of the things you love to eat will only make you miserable and more likely to fail. Allow yourself a small incentive a few times a week, but make sure you keep it small. Portion control is key!

Myth #8: Aerobics are better than strength training. 
True, you'll burn more fat during an aerobic exercise, but the benefits from aerobics end shortly after exercising. Strength training, however, keeps your metabolism alive long after the workout is over. Look at it this way; weight training is like a salary, whereas aerobics is the bonus. (Taken from here, click!)

Myth #9: My perfect weight is whatever the height & weight chart says it is. 
Again, this is totally wrong. Everyone has a different body type & shape. Genetics play a role, as does your metabolism. I am big boned, for example. I am 5'8" and so I "should" weigh around 146. HA! I have always been bigger than other people, even when I was thin, I still weighed more than most of my female friends. When I got down to 170, I looked stick thin and emaciated, so surely I would look awful at 146. Everyone is different.

Not enough myths debunked for you? Well here is another quiz you can take. I think I handled most of the bigger myths here, but don't worry - I'll add more from time to time!

Motivational quotes for today:

Most of the shadows of this life are caused by our standing in our own sunshine.
- Ralph Waldo Emerson

They can because they think they can.
- Virgil

 

You are the handicap you must face. You are the one who must choose your place.

- James Lane Allen

 

What progress, you ask, have I made? I have begun to be a friend to myself.
- Hecato, Greek philosopher

Can vitamins really help me in my weight loss journey?

The answer is YES, they can! You need to continue to work out, eat healthy, and make healthier decisions as well, but the extra boost that these vitamins can give you certainly are worth trying - once you receive the go ahead from your doctor, that is!

 

My friend Alyssia (check out her blog at www.goinggreenforkellan.blogspot.com!) got me really interested in the idea of taking vitamins for help with things like appetite control, sickness, depression, and even weight loss back in October of 2009. I had honestly never even considered the affect taking a few vitamins each day might have on my overall health.

Make sure you get a lot of vitamins B2, B3, B5, B6, and B12. All these B vitamins keep your metabolism running and ensure a healthy thyroid. B vitamins are great for helping your body break food down quicker, which boosts your metabolism. So if you are careful and eating a low calorie diet each day, b vitamins could definitely help.  If you’re really interested in what B vitamins are the most important, I have created a list. A good B Complex will have all of this and more! I take a B Complex myself, along with an extra dose B-12.

Vitamin B2 is very good at increasing & stabilizing your metabolic rate. Vitamin B3 helps fats and carbohydrates burn quicker. 

Vitamin B5 can help burn off fat. 

Vitamin B6 is a big deal too, because some people have issues under-active thyroid and Vitamin B6 will help with that! You may have an under-active thyroid if you are tired consistently, keep trying to lose weight by diet and exercise but nothing happens, etc. What B6 does is helps to regulate your hormones and can boost your thyroid and metabolism all at once. 

Vitamin B12 is great for giving energy boosts  and digesting food quicker. 

Vitamin D is very important! Some people even argue that besides Vitamin C, D is the most important thing you could take for good overall health! Many of us have a Vitamin D deficiency. A Vitamin D deficiency  can be related to weight problems such as not being able to lose weight and uncontrollable weight gain. Another big problem with not getting enough Vitamin D is that it can lead to thyroid problems and fatigue. How much should you take daily? Around  2000 - 4000 units if possible.  Another solution could be to make sure you get at least 20 minutes of sun a day. I make it a point to spend at least half an hour a day outdoors on sunny days, and I feel that it really does make a difference! 

Omega 3 with Fish Oil is another big one to be on the lookout for. Omega 3’s are essential fatty acids that are not made by your body and are obtained by your diet only. Omega 3’s and fish oil contain DHA and EPA which are really good types of fat that help your body in a bunch of different ways like:  lowering your risk of heart attack and stroke, lowers blood pressure, can help prevent cancer, dementia, depression, heart disease, diabetes, and arthritis.  On top of all that it can help with building muscle and losing fat! Definitely start taking this if you can. 

Chromium Picolinate is not made by your body and can only be obtained from your diet and from supplements. Chromium  an essential mineral for the metabolism of carbohydrates,  controlling fat & cholesterol, and it can help to prevent hypertension or high blood pressure.  Chromium promotes higher brain function and muscle tone as well.  Vitamin C helps your body absorb the chromium, so try to take it with orange juice. But be warned, just like everything these, you need to use this in moderation. Look up the proper amount for your body type and age. 

In addition to these vitamins, it can't hurt to take a multivitamin on a daily basis. 

There are many more vitamins that I have read up on that can help with weight loss, but these were the most common. I want you to remember that these are not diet pills, they are not an excuse to not exercise or eat right. These vitamins and supplements can help you get where you should be if you eat properly and live an active lifestyle. Vitamins are not for everyone, and not everyone will receive the same results.

DISCLAIMER:  I am not saying all of these vitamins can be used together, nor am I saying you should start a vitamin regimen without your doctor okaying it ahead of time, I am simply going to give you a list of different vitamins that can help you lose weight and stay healthy.