1? Skipping meals will make you gain weight.
This isn’t true. What generally happens, when you skip a meal, is your eating pattern changes and you tend to overeat for that day which will cause you to gain weight. It’s not that your body goes into ‘starvation mode’, because of the skipped meal, that you gain weight. It’s because of the extra calories you will most likely consume because of that meal missed. We are creatures of habit and if we’re taken out of that habit it can lead to us doing things we wouldn’t normally do, i.e. Eating differently to the norm. I would suggest, if you skip a meal or miss one to just get back on track when you then get the time.
2? If you don’t train, your muscle turns to fat.
Muscle mass is created by putting your body in situations where it needs to grow to handle the stress put on it. When you no longer train, the environment for your muscles changes and the need for them to ‘hang around’ will go away. You yourself wouldn’t hold on to something you no longer need! Without the constant stimulus, your muscle mass will decrease causing you to burn less calories. But, with all this happening your appetite will most likely stay the same. Your body won’t need the same amount of calories as before because it won’t need them. Thus causing you to gain fat whilst loosing your muscle. Muscle and fat are two totally different things!
3? Low intense exercise will help burn fat.
You may have heard of the “fat burning zone”. This is usually believed to take place when performing low-intensity workouts, however, studies have questioned whether this is the most optimal way to lose fat. Key word here is optimal. Basically it’s calories burned and eaten through the day that determines whether you lose body fat or not. If your goal is fat loss, it’s better to focus on how many calories you eat and burn, not on how you burn them. Having said that, if you are training, make sure it’s at a higher intensity, it will help you lose fat quicker than longer, low-intensity workouts. Your body experiences an ‘after burn’ effect. (I’ll be posting about this soon). This means that your body will be burning more calories after the workout than what it would normally.
4? Eating after 8pm, or, late at night will make you gain weight!
Eating late at night will not cause you to gain weight. Weight gain occurs when you consume more calories than you burn in a given day, whether that occurs in the middle of the day, the morning, or at night. The main reason people suggest to not eat at night is because it is more than likely you would be at home at this time and would have access to more calorie-dense foods and food in quantity, which can cause weight gain. So as long as you’re eating your calories with in your limits it does not matter if these are consumed at 3am, 11am or 9pm! Some people actually ‘carb load’. ,earning they will consume most of their daily carbs before they go to sleep. (Look out for my post on this!).
5? Avoid fats to lose fat.
Fats are essential! They play a crucial role in our diets. We need to consume them in order for us to maintain healthy hormone levels and make use of vitamins. Fat in our diet is necessary, without it, you’ll create a less than ideal environment for muscle growth and/or fat loss! A carbohydrate dominant and protein rich-only diet can make a fat-loss or gaining muscle goal almost impossible! Do not avoid! Make sure your diet is varied with fats. Nuts, coconut oil, oily fish! That kind of thing!