Desserts are indispensable and problem areas can be easily trained with focused exercise – a lot is said in the diet universe. But we should not believe every advice. We uncover which myths are true and which are not.
1. Snacks are prohibited during the diet
If you eat frequently between meals, you may have trouble losing weight. With each meal, blood sugar rises and insulin, the fat hormone, is secreted. Eating healthy snacks is never wrong. One to two snacks a day are also allowed when losing weight. This way you can avoid cravings and concentration will be stronger. Fruits and nuts are particularly suitable. Cottage cheese, hard-boiled eggs, and papaya are also low in fat and calories.
2. Problem areas can be easily removed with intense exercises.
Unfortunately, no. Genes determine where our fat is stored. The body uses these reserves only when other fat stores are also depleted. For example, if we want to lose weight on the stomach and work particularly hard there, we do not know exactly where the body gets the energy for this movement. Training in certain places has no effect on fat reserves, but muscles can be developed at this point.
3. It is useful to stand on the scale every day
We lose almost no weight in 24 hours. However, the number on the scale can change by a few hundred grams from day to day because our metabolism doesn’t work the same way every day. Water retention occurs due to the cycle, and we don’t eat the same amount of fiber every day. These bind fluid and allow the food we eat to have a greater volume and weight. Many people become depressed and lose stamina due to slight fluctuations. And even if our scale shows a lower weight, it’s not an incentive for everyone. Because if you’ve lost some weight, you automatically think you can allow yourself a little more, and the hard work is already in the bucket.
4. Sweets are taboo
No, he even needs a little snack. Because if we completely forbid ourselves treats, we’ll give up on the diet more quickly. And then the yo-yo effect is guaranteed. Still, desserts should be eaten in bulk and not contain too many calories and fat. Dark chocolate works great. Then our sweet cravings are greatly satisfied and we don’t wake up at night with sheer cravings.
5. Fat is burned after only 30 minutes
Fortunately this is not true. We use energy every minute and we need energy. It never ends, but cannot begin after a certain time. Fat burning begins as soon as there is a stress stimulus. It is recommended to incorporate minor stressors into daily life, such as taking the stairs instead of the elevator. In this way, fat burning continues and metabolism works better. The only truth to this myth: Our fats provide the largest amount of energy the body needs for training after a 30-minute load period.
6. Avocado melts fat
There is a constant rumor that a particular enzyme inhibits the storage of fat in avocados and that the many unsaturated fatty acids in avocados accelerate the breakdown of fat. Even if it’s nice, unfortunately that’s not true. Avocado, which has 144 calories and 14 grams of fat per 100 grams, provides a lot of energy compared to other types of vegetables and therefore should be consumed consciously, not excessively. It’s true, though, that avocados contain many unsaturated fatty acids and thus provide healthy fats.
7. If you sweat more, you burn more calories
This myth is almost too good to be true. We sweat to cool our bodies. The amount of sweat depends on various factors such as weight, age, fitness level and the number of sweat glands. While it’s entirely possible to lose weight through excessive sweating, it’s water, not fat. Because the intensity of the workout increases, more calories are burned only when you sweat more.
8. Carbohydrates are fattening foods
When it comes to losing weight, rice, pasta and bread are your worst enemies. If you want to lose a few pounds, you should avoid carbohydrates altogether. This legend continues. You have to distinguish between good and bad carbohydrates. Nutrients are made up of various sugar building blocks that connect to form chains of different lengths. The longer the carbohydrate chains, the more sugar the metabolism breaks down. It takes more time to do this, which causes the sugar and insulin levels in the blood to rise slowly. Long-chain carbohydrates keep you full for a long time and are found, for example, in whole grains and whole grain products, legumes, fruits and vegetables. Anyone on a diet can enjoy healthy carbohydrates en masse without a twinge of conscience.
9. Endurance training is more important than strength training
Strength training is only for bodybuilders, if you want to lose weight you must do endurance training. This is not true! Although important and good for the cardiovascular system, regular strength training speeds up the metabolism and has a higher afterburn effect than endurance sports. So even if you lie comfortably on the couch after your workout, you will continue to burn calories. Strength training is especially important for people over the age of 30. Then the body begins to break down the muscles. Those who do not counter this with strength training increase their susceptibility to injuries or diseases such as osteoporosis. (bnp)