Top 15 Weight Loss Myths

There are many common weight loss myths that people live by in terms of their health. It is difficult from time to time to separate the weight loss myths and fact from what applies. Many sound true while others are simply just laughable. I once read somewhere when you drink water at night that you are about to gain weight or that if you scratch your face too often you are going to forfeit your hair....
Weight Loss Myth # 1
The more weight that I have to lose the harder intense my exercise routine should possibly be
Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: this first being that everyone is at a different level when it comes to their health and fitness and how much intensity they can certainly handle. If you have been in physical form inactive for a number of years, an intense work for you might be, walking half a mile a day. After you walk that half mile you notice that you tend to be sweating bullets and that you are usually tired. However, for someone who may be physically active for many years, taking walks half a mile can be done without a sweat. Everyone has a different definition of what "extreme" is.
If intense for you is working out for an hour a day, but due to lifes busy schedule you only have enough time for 20 minutes a day, then those 20 minutes will go an extremely great distance. It might not necessarily be categorized as "intense", according to your definition, but those little cardio times will have positive health altering effects.
Fat Loss Myth # 2
Stress and weight gain do not go hand in hand
Weight Loss Fact: This is one of individuals "laughable" myths. To get more info how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"
Weight Loss Myth # 3
I can lose weight while eating whatever I want
Weight Loss Truth: Sir Isaac Newton once explained " What goes up must sicken." There are natural principles in which govern our lives. If you put a ball up in the air, it is going to come back down. You can sit on your couch and imagine and create in your mind that the ball will staying making money in the air, but natural rules teach us that it will go down. Same goes when it comes to our weight.
This is one of the most commonly encountered weight loss myths out there. It is unreasonable to think that your health in addition to weight are going to be in balance if your nutrition consists mainly associated with twinkles, chips, and donuts. Sure youll be able to burn it off by exercising, but a majority of people whose diet consists of chiefly junk food are probably not disciplined enough to stay to a workout routine. I do know a few people who, from the exterior, look like they are in very good condition, because they are not "fat, but who have high cholesterol.
Just because I feel sorry regarding crushing the hearts of so quite a few twinkle lovers out there, I would say this. You can eat rubbish food, cookies, chips, ice cream, pizza, hamburgers.... All of those "soul comforting foods", but it should be in moderation. Anything in excess is in no way good.
Fat Loss Myth # 4
Skipping meals is a good way to lose weight
Weight Loss Fact: There are numerous studies that relate that people who skip breakfast and eat fewer times during the day time tend to be a lot heavier than who have a healthy nutritional breakfast and then take in 4-6 small meals during the day. The explanation to this might be the fact that they get hungrier later on in the afternoon, and might have a tendency to over eat during additional meals of the day.
Weight Loss Myth # 5
I will not lose weight while eating at night
Weight Loss Truth: You can over indulge throughout food during the day and not try to eat a single thing at night and you can gain weight. As is the fact that it is possible to starve yourself during the day in addition to eat all night long and you continue to will gain weight. The key here is balance. If your body is telling a person that it is hungry then you could possibly should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I was hungry at night, as is my habit with other meals during the day, I try to select something that may be natural in nature. Something like fresh fruits, vegetables, or I might even help make myself a fruit smoothie. During those moments that we are craving ice cream or something nice, I allow myself to get a number of, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get several, however, WITH MODERATION.
Fat Loss Myth # 6
Im not acceptable until I get rid of weight
Weight Loss Fact: The person who doesnt feel acceptable because they are fat is because they are definitely not acceptable to themselves first. The way that you think some others view you is based on your own view of yourself. I honestly feel that one must become emotionally fit just before becoming physically fit. I have been through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I acquired no need to prove myself to help anyone or to receive external validation for my self-worth, of which made all the difference for us. Once you accept yourself as what you are RIGHT NOW and realize that you happen to be already enough in the eyes of God, you will not feel as if you are not acceptable because of this weight.
Weight Loss Myth # 7
I need to cut calories to lose weight faster
Weight Loss Truth: Cutting your calories down may very well be a great thing, if you are significantly overeating and stuffing your face. Nonetheless, if you are eating proportionally subsequently cutting calories might have an aversive affect. If you are cutting calories and are starving your whole body, then that will lower your metabolic process, or in other words slow the idea down, which may result in you actually not losing any weight at all, even if you tend to be "cutting calories"
Fat Loss Myth # 8

Skipping meals will help me lose weight
Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry all of which will eventually have to eat. This may knock your metabolism off track and definitely will eventually slow it down. Think involving a car running low on gas (food), if you do not fill it, it will eventually stop working. Very same goes for our body, we need to keep it fueled constantly.
Weight Loss Myth # 9
I think I have genetic weight gain, it runs in my spouse and children!
Weight Loss Truth: Can someone say E-Ten-C-U-S-E-S? I will non deny that there might be habits for heavy parents to raise large children who will remain heavy the whole lives, but I dont believe that there is basically a "fat" gene or Genetics out there. What we do inherit from our family, primarily those that directly raised us, are our landscapes and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were lifted. If you were raised in a home where the primary meals cooked where fried foods, then you could have a tendency to continue cooking and ingesting fried foods throughout your life. If that is the case then you could possibly be a little heavy around the waist. The easy thing to do is to rap it on those who were responsible for your upbringing, however, you ALWAYS possess a choice to change.
Fat Loss Myth # 10
Eating healthy is too hard
Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you might have trained yourself to do it. Offer have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods that you simply normally wouldnt eat. Then something funny began to happen, you went back to the old habits and behaviors. This features happened to you in other areas outside of your health. It might be with making money, looking for a new job, or in your relationships. Making a new habit takes time because our human brains do not like change. Plunge to the brain is dangerous. Anyways, in the event you would like to learn more about just how our brain attempts to sabotage you from creating new habits then please download my free E-book, "Psychology of Liberating Weight"
Weight Loss Myth # 11
You have to give up your preferred foods to lose weight
Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I remember it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to consume your favorite foods. Depriving yourself of the kind of pleasure is not merriment, and quite frankly you probably Will certainly eat it anyways. As has already been mentioned before, the real key is definitely moderation. If you are a steak lover, then perhaps it is probably not the best things to eat this every single day, but perhaps maybe once or twice a week. Those who know me individually know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldnt gain any weight and my arteries were clog-fewer, I would love to eat it several periods per week, well more like every single day. However, I know that those arent the healthiest of food choices so I have it concerning 2-3 times per month. I am not really giving up my favorite foods, I am just eating it in moderation in order that it doesnt catch up to me as excess weight.
Fat Loss Myth # 12

Overeating is caused by hunger
Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do along OVEREATING. It might have something to perform your body telling you that its "fuel up" and whos needs food, but that is not an sign that one should overeat. What will cause many people to overeat are unique reasons. One of the main people is feeling of stress, depression, isolation, anxiety, fear, and other down scoring emotions of that nature. Many occasions food can be a means of satisfying your needs. Theres a chance youre actually getting your needs met as a result of your foods. For example, if you live a lonely life, and arent very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles i have written on this subject but suffice it to say that pigging out is NOT cause by being eager.
Weight Loss Myth # 13
Only drastic diets work
Weight Loss Truth: There goes that word yet again...DIEt....those "drastic diets" are merely good for quick weight loss and rapid weight gain once you get of the idea. These drastic diets range from the "cookie diet", lol.... All of that way to "the water only diet"..... I am positive you can lose weight while on these DIEts, however the actual weight will be gained right back and , sometimes with some added weight as a bonus
Fat Loss Myth # 14
I am too fat and beyond the boundary down the road to begin
Weight Loss Fact: A long journey begins one step at a time. It is natural to count on instantaneous results and to even dread the road ahead of you; especially if you are extremely overweight. The secret suggestions to make SMALL incremental changes. Fathert expect perfection because that may lead you to disappointment. You should never be too far down the road to where you cannot see the sunlights light......
Weight Loss Myth # 15
I cant do it, I have tried out many times and have failed

Weight Loss Truth: The great Henry Ford after said "Whether you think youll be able to, or you think you cant- youre right."......It is 90% mindset, and 10% actually getting off your butt and also doing something about it. You drop, you get back up.... you drop again, you get back up yet again. If you have tried to eliminate weight in the past then it s time to keep trying. Discouragement is to be able to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.

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3 Ways to Lose 15 Pounds in 3 Weeks

How to Lose 15 Pounds in 3 Weeks

Losing 1 lb. (0.45 kg) of fat requires a 3,500-calorie deficit. [1] You should aim to create a calorie deficit of approximately 2,000 calories per day if you want to lose 15 lbs. (6.8 kg) in 3 weeks. You can lose 12 lbs. through exercise and diet, in addition to several lbs. of water weight, in 21 days.

Method 1 of 3: Cutting Carbs and Sugar

• Get your family on board. It will be difficult to cut the kind of calories you need without a change in how you cook and eat as a family. Encouraging your family to eat healthy and be active with you will set you up for success.

• Reduce your carbohydrates and increase your lean protein. You should never eat a meal that is comprised of more than 40 percent healthy carbohydrates. This means that if you eat a carbohydrate, it should be a root vegetable, ancient grain or whole grain—refined white carbs are out.

• Download a calorie counter app to help you track your progress. Apps like My Fitness Pal Free Calorie Counter will allow you to input your food while you are on the go. Studies have shown that journaling and keeping a food diary is effective in encouraging calorie reduction and weight loss. [2] 

1. The reason a food diary might help with weight loss is that the person who writes down all they eat is less prone to mindless eating. The act of writing it down makes you accountable. 
2. Use your calorie counter to see how much you can safely cut from your diet. Although 1,000 calories through diet is your goal, women should reduce to no less than 1,500 calories per day. Men should reduce to no less than 1,800 calories per day. If you are near these numbers already, your diet may need less adjusting than your activity plan. 
3. Remember that increased exercise can make you hungrier. Snack on healthy snacks frequently, and consider splitting your meals so that you eat more often and stay more satisfied.

• Never skip meals. People who skip meals, especially breakfast, tell their body to store fat. Give priority to breakfast, a snack 2 hours before you exercise and a meal after you exercise, since you will burn more calories with a boosted metabolism. [3]

• Drink only water, green tea and coffee for three weeks. Make sure you are not adding calorific sweeteners or full fat milk to your tea or coffee. Alcohol, soda and sugary coffees can increase your calorie consumption by 200 or more per drink. [4] Coffee has been shown to actually boost your metabolism. [5]

• Follow the 40/40/20 rule. You should have 40 percent healthy carbs, 40 percent lean protein and 20 percent healthy fats at each meal. [6]The following are good guidelines for this meal plan: 

1. Make sure at least 20 percent of your healthy carbs are from produce. Try spinach salads, red potatoes, broccoli, cauliflower, celery, carrots, peppers and other nutrient-rich veggies. 
2. Try to replace some of your whole grain breads and pastas with legumes, such as chickpeas, black beans and pinto beans. Ancient grains like quinoa and wild rice are better for you than whole grain bread. 
3. Eat lean proteins like egg whites, low-fat cottage cheese, Greek yogurt, salmon, tuna, chicken breasts, turkey breasts and low-fat cuts of other meat. 
4. Choose monosaturated fats, like olive oil and avocado, peanut butter, nuts and seeds over saturated fats from full-fat dairy (butter) and animal fats (bacon fat). [7]

• Take 1 day off of your calorie reduction each week. Choose a different day than the day you rest from exercising. Avoid eating to excess, but allow yourself to eat things that satisfy you and fulfill cravings. [8]

Method 2 of 3: Increasing Activity Levels

• Bike or walk on your commute to work. If you cannot replace the entire commute, park further away and walk. Incorporate 15 minutes of biking or 30 minutes of walking into both morning and evening commutes.

• Schedule 1 to 1.5 hours of exercise time into your day. Take 1 day of rest per week for optimum results.

• Sit for 3 hours or less on weekends. Studies have shown that sitting for more than 3 hours a day can actually reduce our lifespan. Choose gardening, sports, hiking and even shopping over movies, video games and TV for at least the next few weeks.

• Do at least 45 minutes of high-intensity cardio intervals 6 days out of the week. Do a 5-minute warm up and cool down period. Then, work out at medium-intensity for 4 minutes and high intensity (sprint) for 1 minute. 

1. Repeat until you get to your last 5 minutes. 
2. Decrease your medium intensity resting periods and increase the number of sprinting intervals you do as you build strength. 
3. Studies have shown that obese people who need to lose weight quickly should start doing cardio training for a little while before taking on strength training. 
4. Aerobic exercise is essential for overall body fat reduction.[9] 
5. If you walk for exercise, try to walk uphill. Trading in hills for flat ground is similar to adding intense intervals, as long as you avoid stopping regularly. [10]

• Lift weights for 30 to 45 minutes every other day. Hire a personal trainer to choose bodyweight exercises, free weights and weight machines that are at your fitness level. [11]

• Do a high-intensity fitness class, in place of a gym workout, if you get bored easily. Try boot camp, barre method, flow yoga, aerobics or muscle pump classes. They are usually between 45 minutes and 1 hour and many classes include both strength training and cardio intervals.

Method 3 of 3: Reducing Water Retention

• Drink plenty of water. Increasing water consumption when you are working out, and in general, will flush excess water and salt through your system.

• Lay off the salt during these 3 weeks. Sodium retains water. Use other spices, like chili pepper, cumin and garlic to flavor your food.

• Try a sauna. You can try sweating out some water 20 minutes before you weigh yourself for an extra boost. Keep in mind that you will need to replace the water you lost through sweat to stay healthy and hydrated.

Sources and Citations ? http://www.cnn.com/2009/HEALTH/expert.q.a/09/04/weight.loss.short.term.jampolis/ ? http://www.webmd.com/diet/news/20120713/food-journal-write-it-down-shed-more-pounds ? http://www.webmd.com/diet/features/diet-myth-truth-fasting-effective-weight-loss ? http://www.health.com/health/gallery/0,,20516496_2,00.html ? http://www.doctoroz.com/videos/bob-harper-jumpstart-skinny ? http://www.doctoroz.com/videos/bob-harper-jumpstart-skinny ? http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Monounsaturated-Fats_UCM_301460_Article.jsp ? http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/ ? http://www.washingtonian.com/blogs/wellbeing/fitness/which-type-of-exercise-is-best-for-quick-weight-loss.php ? http://www.fitnessmagazine.com/workout/tips/quick-tricks/fast-workout-weight-loss-tips/ ? http://www.menshealth.co.uk/lose-weight/burn-fat/fast-weight-loss-workout

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Day 15 of Metamorphosis

OK. So I havent been very active here lately... for several reasons. First, yes, I was waaay too busy. I had work, numerous meetings, had to go from one university in Bremen to another (hour one way!), seminars, and again work...  I still fit in the workouts and diet, but never got around to write about them. Second, I didnt really have many changes. Just didnt. And third, I was (and still am to be honest) a little puzzled with the diet, so I didnt know exactly what to write... But I will write a separate post on that...

I am on day 15 of my Metamorphosis now. Or L2D5. I can well understand why level 2 is difficult. MS has those horrible blanks and lots of exercises on balance. The DC is not getting easier - it is a very HIGH impact exercise. However, I notice that without putting too much thought into it, my body remembers many moves and transitions between them, so I get better and better in terms of following it at least. I dont have the thoughts like "MAAAAN, where did she go NOW?!" :) I dont get lost at all, even if I am doing some of the moves with one-count delay - but that is natural.

All in all, still going strong, still have motivation and determination, even if less time than ever. But oh well.

Have a great day yall!

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