DIET, EXERCISE AND WEIGHT LOSS MYTHS

There's a lot of misinformation out there about diet, exercise and weight loss management. The following useful information should clear up some of the common misconceptions that prevent many of us from achieving our fitness goals.

Myth #1. In Order To Lose Fat, You Need To Eat Less

On the surface, this may seem correct, but let's really think about it for a minute. Given, in order to lose fat, the calories ingested must be less than the calories expended. But (pun intended) there are loopholes to this grand axiom in that there are many ways to accomplish this calorie imbalance. When you exercise, you burn calories. On a simple level, if you are burning more than you?re eating, you will lose fat.

Since muscle is active, and fat is inert, the metabolic rate (metabolism, the rate at which you burn calories) is basically determined by the ratio between fat- and lean-bodyweight. The more muscle you have, the higher your metabolism. So, you can burn more fat by adding more muscle. In order to add more muscle, you need to eat more. Again, simply put, you can actually lose fat by eating more.

Myth #2. In Order To Lose Fat, You Need To Do Lots Of Cardio

Again, this seems right. But look at it this way: When you exercise, you burn calories. Now where these calories come from is the basis as to whether you will lose fat or muscle. Without going into a tremendous amount of science, let?s take for granted, that the body prefers protein sources over fat for its fuel. Muscles are made of protein. If you are not ingesting enough protein in your diet, and you do an extreme amount of cardio, the body may feed on its muscle and you will lose lean bodyweight. (Just look at Olympic-class runners - very lean, but very little muscles, too.) Now when you lose too much lean bodyweight, what happens to your metabolism? It takes a nose-dive. Then what? Well, my fluffy friend, the two-thousand calories a day that used to make you lose weight, is now causing you to gain fat! Hmmmm?

Myth #3. In Order To Lose Your Belly, You Need To Do Lots Of Sit Ups

Okay, a little earlier we established that when we exercise, we burn calories. Let's assume that we really nailed our nutrition plan, so these calories are going to come from the stored fat in our bodies. But, exactly where is the fat going to "burn off" first? Good question. The real answer, though, is in saying where it will not come from first. When you perform bicep curls, a lot, and heavy, to the point that your body is using calories, you, according to the logic above, are burning fat. Are you burning the fat only on your biceps? Of course not. The body does not care where it gets the fat to burn, and doing a particular exercise for a particular area does not guarantee that the fat burned will come from that area. Again, plain and simple. Following that truth, does performing a lot of sit-ups burn the fat off your middle? No way. Well, maybe it will, but not just off your middle. It's going to come off pretty much everywhere. There are certain reasons pertaining to biology, anatomy, body types, etc, that dictate where the fat comes from first, and how much where, but generally speaking, it's going to come off everywhere. The same logic would apply to the various electronic muscle-stimulating devices that are flooding the infomercials. Go, ahead, give yourself some electronic stimulation. It may be a great way (I doubt it) to exercise and tone your abs. But that is not going to guarantee that the flab is going to come off of them. About the only thing that it is going to guarantee, is that you spent too much. So, what's the best way to get the flab off of a certain area, and only that area, of your body? Try liposuction.

Myth #4. Carbs Are Bad For You

You should know by now that almost any generalized statement is a lie, and subject to my attack. Our bodies need carbs (technically "carbohydrates") to exist. They are one of the preferred fuel sources for energy. Certain carbs, eaten under specific conditions (i.e., starchy white carbs eaten less than three hours before bedtime) may cause you to gain or hold onto extra weight, but certainly, by no means are all carbohydrates bad for you.

Myth #5. Eating Pasta Makes You Fat

Being Italian, I have to wholeheartedly object to this. Eating pasta, in itself, does not make you fat. Overeating, (anything) makes you fat. Period.

Myth #6. Drinking Water With Meals Makes You Bloated And Retain Fluid

Exactly when water is ingested has no effect. And drinking too little water actually causes water retention.

Myth #7. Fat Is Bad For You

See Myth #4 above. The same logic applies. But apply it to saturated and unsaturated fats. Take unsaturated whenever there is a choice.

Myth #8. Losing Weight Fast Is The Best Way

You should know better. Losing weight fast usually means losing water and lean weight. Losing water weight in itself is harmless, but not even close to permanent. You will gain it all back very quickly as soon as the body re-hydrates itself. Losing lean weight, on the other hand, is counter-productive. As we saw above, losing lean weight will in turn lower your metabolism, and we know what comes next. (See #1 and #2 above)


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Fat Free Foods Do Not Necessarily Mean Fat Free

The amounts of foods labeled fat free have infiltrated the market at every turn. Fat-free cheese, fat-free chocolate, fat-free ice cream, fat-free dinner entrees and other foods labeled fat-free have become regularly stocked merchandise in stores. These foods are indeed better for you. However, consuming these foods does not always result in a fat-free body.



The reason why is people believe that these foods are fatfree is because it says on these food labels fatfree and it even says; 0 grams of fat on the nutrition label on the back of the package. However, this does not always mean that the item is fatfree. This is because the fatfree label may not necessarily represent all the kinds of fat that are in a food.



This does not mean that all foods that say they are fat free are not completely fat free. It just means that you have to watch very closely on each food label to see exactly what fat has been removed from the food so you know exactly what to expect when you eat it. You also need to be aware of the types of fat that are contained in food as well.



The different types of fat that people take into their bodies include trans fat, poly and monounsaturated fats and saturated fats. Saturated fats and trans fats and are the ones that are most used to fry foods and/or to increase the shelf lives of foods. These are the ones that are most likely to cause high cholesterol and to clog a persons arteries. These types of fats are found in a variety of foods.



Saturated fats are found in most meats, dairy foods, and eggs. They can also be found in certain oils such as coconut, palm, and kernel oil. These are the types of fats that are solid at room temperatures.



Trans fats are fats that have been made into a solid or a partial solid. Therefore, even though trans fats are considered unsaturated they have become a concern because they have a similar function as the saturated fats in many cases. As stated earlier they have the potential to raise a persons cholesterol level and to clog the arteries.



Any foods that have the ingredient; partially hydrogenated cooking oil or hydrogenated cooking oil are considered to contain trans fat. These should be eaten in very small doses. If not, these food substances can become harmful to ones health. Some types of foods that trans fat include crackers, cookies, snack chips, and fried chicken. It is also included in ingredients such as shortening, lard, butter, or hard margarine.



Trans fat is one source of fat, which until recent years, had not been included on food labels that say fat-free. This is one reason why food labels that say fat free might not necessarily be fat free. Therefore, be careful when reading fatfree food labels. You want to make sure that it says; 0 grams of trans fat and 0 grams of saturated fat, before you purchase the fat free item.



One other aspect of fat-free that you will need to consider is that carbohydrates that are not used up by the body turn into fat as well. Therefore, even though a food item says fat free on the package you still need to eat it in moderation.



One example of a fatfree food that many people eat is pretzels. You cannot eat a whole bag of pretzels and expect to lose weight. The reason why is that pretzels may contain a high carbohydrate count. The more carbs you take in the more chance you have of having these carbohydrates turn into fat. This is perhaps one of the most important points to remember when choosing fat free foods and incorporating them into your diet.



Choosing to eat fat free versions of most foods can be very beneficial to you. The point is, however, to make sure that you remember also to eat a balanced diet. Not only that, but you need to have an exercise plan. Even if you eat less food you may not lose as much weight as you want to lose if you do not exercise.



For the best results, you will want to incorporate a balanced diet that gives you the nutrients you need from day to day. That means that you should have a specific amount of grains, meats, dairy, fruits, vegetables, and fats in your diet (the amounts of each vary depending upon which diet you follow). This along with a regular exercise regiment that helps you burn fat will benefit you the most.



If you follow through daily on a regular diet and exercise plan you are likely to lose weight and keep it off. In this case, fat free foods will benefit you and help you stick to your healthy lifestyle.

Anti-aging nutritional secrets

Feeling and looking young is more within your control than you think. Much of what we've assumed are the inevitable consequences of aging -- wrinkles, memory loss, an escalating risk for heart disease, osteoporosis and cancer -- results more from the lifestyle choices we make than from the natural aging process. And our dietary choices are just as important as using sunscreen, getting exercise and other preventive tactics. Here, your anti-aging nutritional arsenal, in a nutshell.

Increase certain vitamins as you age

As we age, our bodies' process nutrients less efficiently, resulting in the need for us to increase our nutrient intake. For example, Vitamin D is a nutrient essential to the prevention of osteoporosis. Our bodies manufacture vitamin D when our skin is exposed to sunlight, but by our 70s our bodies produce only 40 percent of what they produced in third grade. An adequate dosage of vitamin D for people in their 20s is 200 IU; for people who are older, 400 IU to 600 IU is needed to do the same amount of work. It's impossible to say at exactly which age you should be getting this much, but because aging is a continuum, you should gradually increase your intake so that by age 60 or so you are up to around 600 IU.

The need for B vitamins increases with age as well. Three B vitamins -- folic acid, vitamin B6 and vitamin B12 -- are essential for keeping levels of a compound called homocysteine low in the blood; if allowed to rise, homocysteine contributes to heart-disease risk and possibly memory loss, according to a study in a 1998 European Journal of Pediatrics. As you age, increase your B6 dose from 2 mg to 5 mg; increase B12 over time from 2 mcg to 10 mcg. Women should take 400 mcg of folic acid daily; pregnant women should take 800 mcg daily (to help prevent neural-tube defects in the fetus).

Women, in particular, should be aware that their calcium intake should increase as they age to prevent osteoporosis: According to the National Institutes of Health, during the middle years, 1,000 mg each day is adequate; 1,200 mg after menopause if you're on hormone replacement therapy; 1,500 mg if you are not on HRT. (During adolescence, girls should take 1,200 mg to 1,300 mg.)

Consume "anti-aging" produce

People who consume diets loaded with fresh fruits and vegetables have lower disease rates, more energy and less risk for weight gain (which can lead to health problems) than those who skip these foods, according to numerous studies published over the years. What's the magic ingredient in fresh produce? There are several:

With the exception of avocados, olives and coconuts, fresh fruits and vegetables have no fat, cholesterol or sodium. They are also fiber-rich: Eight servings of fruits and vegetables daily supplies approximately 27 grams of fiber, well within the daily target goal of 25 grams to 35 grams. Fiber-rich foods lower a person's risk for developing age-related diseases such as heart disease, cancer, diabetes and hypertension. Fiber-rich foods also are low in calories, yet satiating, so they help fill you up without filling you out. Fresh fruits and vegetables are nutrient-packed, providing ample amounts of calcium, iron, magnesium, vitamin C, beta carotene and folic acid, and they are low in calories (a heaping bowlful of greens supplies only 30 calories!). The National Cancer Institute recommends a minimum of five fruit-and-vegetable servings a day, but research shows that the more servings, the greater the health benefits. Therefore, to fend off the hands of time, you should try to consume at least eight servings of fruits and vegetables each day (two at every meal and two as snacks). Load up on age-defying antioxidants Fruits and vegetables also are gold mines of longevity-enhancing compounds called antioxidants; these include vitamins C and E and beta carotene. Antioxidants combat free radicals, oxygen fragments that attack and damage cell membranes, life-sustaining proteins and even our cells' genetic code, and in so doing bring about aging and disease. Diets rich in antioxidants prevent disease and premature aging. Antioxidants also stimulate the immune system and protect the nervous system and brain from the oxidative damage associated with age-related memory loss. A 1993 Harvard School of Public Health study found that adults who supplemented daily with at least 100 IU of vitamin E for at least two years had up to a 40 percent reduction in heart-disease risk. Men, in particular, can benefit from the immune-enhancing effects of antioxidants: A study published in this month's Journal of the National Cancer Institute found that men who consumed vitamins C and E had lower amounts of certain particles (androgens, for example) associated with the development of prostate cancer. The recommended daily value (RDA) for vitamin C is 60 mg, but up to 1000 mg can be taken safely. Practice portion control and make every bite count Cut back on unnecessary calories, and you stack the deck in favor of living longer. Studies of small mammals have shown that in every case these animals have increased their lifespan from two- to four-fold by cutting back on food intake. Such animals have lower rates of all age-related diseases, including heart disease, diabetes, cancer, memory loss and dwindling immunity. Don't confuse reducing calories with malnutrition, however. Lower your intake of foods containing fat and sugar but continue to eat foods chockful of nutrients including fruits, vegetables, whole grains, legumes and nonfat milk products. Get your fat from fish Last but not least, get your fat from fish, not from red meats. The fats in fish, called omega-3 fatty acids, lower heart-disease risk, stimulate the immune system and might even reduce the incidence of depression. In a study published in this month's American Journal of Clinical Nutrition, researchers from the University of Barcelona found that "fish-lovers" have a significantly reduced rate of colorectal, esophageal, stomach and pancreatic cancers. Even small amounts of fish were found to lower risk for cancers of the digestive tract. The researchers speculate that the fatty acids found in fish may help inhibit the growth of cancer cells. www.FitnessWorkx.com

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