In the April Runner's World magazine there is an article about "Weight-Loss Myths." I found it interesting and helpful, so I thought I would share it with you. (If you want more go to runnersworld.com/myths).
Myth: "To lose weight you have to cut carbs or fat."
Truth: "To lose weight, you need to take in fewer calories than you burn- regardless of what percentage of carbs, protein, or fat you're eating."
In a nutshell you need to choose your foods wisely. Make sure they are healthy, colorful, and satisfying. Get your workouts in (make them maintainable), love yourself RIGHT NOW, and be patient.
Myth: "Exercise in the fat-burning zone"
Truth: Working out at a higher intensity "causes you to burn lower percentage of fat calories in favor of carbs, but you use more total calories."
Your workouts are for you, so find something that you enjoy! Don't be afraid to challenge yourself from time to time. It will help you become stronger!
Myth: "Mini-Meals are better than three hearty ones."
Truth: "Frequent noshing only works if you choose nutritious foods and control portion sizes."
We see it and hear it all the time...nutritious foods and portion control! I eat small meals every 2 to 3 hours. It prevents you from crashing and keeps your metabolism going. I learned this through doing a program called Live the Life. It changed my life & I'm forever grateful!
The next 2 go together...
Myth: "Lift less Weight with more reps to get toned."
Truth: "A study at Georgia Southern University determined lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours post workout compared with 15 reps at 45 percent max." "You don't need to give up lighter weights-they do a better job at improving muscular endurance. A solid resistance program should include periods of both high and low reps."
Myth: "Weight Lifting will only bulk you up."
Truth: "People who want to slim down need to pump iron. It makes you stronger and builds endurance."
You need to have resistance training in your workout routine regardless of the amount of weight you are lifting/reps. Proper form is the BIGGEST key factor for getting results! Adding weights into my weekly workouts changed my body forever. I use to be a cardio-aholic. Now I love to lift and get stronger everyday!
The next 2 kind of go together..
Myth: "You can 'Make up' weekend splurges."
Truth: "Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much."
Myth: "You have to ban 'BAD" foods"
Truth: "If you're following an overly restrictive diet, you're more likely to go overboard on your vices."
It comes down to calories in and calories out. You have to get in a 3500 calorie deficit to lose a 1lb. The best way to get things in control is to limit your processed sugar intake for a few weeks and then slowly add it back in. All things in moderation. Every now and then I reward my classes with a little treat...like chocolate.
1. write it down...what are you going to splurge on.
2. walk away if you have too.
3. throw it away if you need to...nothing is worth more then feeling good about yourself.
4. DON'T BEAT YOURSELF UP IF YOU MESS UP...learn from it and move on.
Myth: "Eating at night causes weight gain."
Truth: "As long as you don't take in more calories than you burn in a day, you won't gain weight."
That pretty much says it all!
Myth: "Low-fat foods are a healthy Choice"
Truth: "Low-fat foods can still contain unhealthy saturated or trans fats- both of which may increase your risk of heart disease."
You need to have good healthy fats to burn fat. A good supplement is Omega-3 fish oils...a good healthy fat. In 8th grade the major "fat-free" diet hit the market and I shredded my baby fat body by eating all "fat-free' stuff. My dad told me it would catch up with me one day, and I laughed inside when he said it. Well, he was right it did. Once again...all things in moderation.
Myth: "Running on empty is a smart way to burn extra fat." (this goes for any type of working out)
Truth: "You need carbs in your system to start your engine and to keep it going strong to burn more total calories."
Food is your fuel. If you had a fancy sports car you wouldn't want to run it on empty would you? You would want to put the best fuel in it so it will perform at its max. Same goes for your body, fuel it with healthy food.
PASTA BEAN TOSS by Joan Salge Clake, nutrition professor at Boston University
1 pound whole-grain penne
2 medium red onions, thinly sliced
2 large garlic cloves, minced
1 tsp. vegetable oil (I use EVOO)
5 carrots, cut Julienne-style
2 cups raw broccoli florets
12 ripe plum tomatoes, diced
3 TBS. Worcestershire sauce
4 TBS. fresh basil, chopped
1 15oz. can red kidney beans
1 15oz. can white kidney beans
1/2 c. grated Parmesan cheese
Cook pasta according to package. While pasta cooks, in a large frying pan saute onions and garlic in oil until tender (2 min), Add remaining vegetables, tomatoes, Worcestershire sauce, and basil. Simmer for 4 minutes. Add beans and simmer for 2 minutes until veggies are tender. Add pasta and cheese, and toss. Serves: 6.
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