facebook pixel 6 Common Diet and Exercise Myths
Site Search
< Blog Home < Nutrition and Diet

6 Common Diet and Exercise Myths

 100936732 

Do you have big plans for changing your diet and exercise this year? Looking for a quick fix with long-term results? Don't let your goals get polluted with these common diet and exercise misconceptions.

Diets are hard: Myth

Do you look at dieting as a short-term suffer-fest? Do you think if you punish yourself with deprivation you’ll magically weigh less? Your diet, or what you eat, is not temporary. It’s what you choose to put into your body every day for the rest of your life.

Be more thoughtful about your food. Eat a few less calories, replace an unhealthy snack with a healthy one. These are easy ways to kick your eating habits back in to shape and get results.

Exercise is more important than food to lose weight: Myth

No amount of exercise can make up for a bad diet. Exercise doesn’t earn you a brownie. While exercise is the most important habit to improve overall health, it’s only responsible for 20 to 30 percent of a person's weight. Look at it this way: You will lose 70 to 80 percent of your weight in the kitchen, and 20 to 30 percent in the gym.

Some foods are forbidden: Myth

If you want a donut for breakfast, eat a donut for breakfast—but you better be eating lots of fruits, vegetables, and whole grains the rest of the day! And don’t eat a donut for breakfast every day. We all like to indulge in our favorite treats, and creating a list of forbidden foods just sets you up for failure when you give in to the craving. Ask yourself, “Is this worth the calories? How much sugar shame can I withstand? What’s the smallest amount I can eat to satisfy the craving?”

Weight loss comes in a bottle: Myth

There are a plethora of products out there claiming that they’re the next big weight-loss discovery. Two professors of complementary medicine, Max Pittler and Edzard Erst, (2004) published a systematic review of the most commonly touted natural weight-loss aids and products. They looked at chitosan, chromium picolinate, Ephedra sinica, Garcinia cambogia, glucomannan, guar gum, hydroxymethylbutyrate, plantago psyllium, pyruvate, yerba maté, and yohimbe. Their conclusion was straightforward:

"The evidence for most dietary supplements as aids in reducing body weight is not convincing. None of the viewed dietary supplements can be recommended for over-the-counter use". Don't count on the next miracle drug to solve your poor diet and lack of exercise.

I need to be my “ideal” weight: Myth

We’re human beings who don’t fit into the same mold. Good health can’t be generalized into body fat percentage, waist circumference, body mass index, and weight. Yes they are good guidelines, but numbers don’t reflect reality. Our weight is affected by everything from Grandpa Paul’s high cholesterol to the five-year-old being up all night with the flu. There are so many variables. We can sabotage ourselves by not exercising, eating poorly, and losing sleep, but there are many things out of our control. Your ideal weight shouldn’t be a number—it should be whatever weight helps you live the healthiest life possible.

Lots of cardio for weight loss: Myth

Yes, cardio or aerobic exercise do burn a lot of calories while you’re exercising. But what about when you’re not exercising? If you increase your muscle mass your overall metabolism increases and you’ll burn more calories throughout the day during your normal daily activities. All those muscle fibers need calories to keep them alive! And no, if you’re a woman you won’t bulk up; strength training is the best way to change your body shape. Muscle loss starts to happen in your 30’s; 3-5% per decade! And after age 50 it can be upwards of 1-2% per year! And as you lose muscle your metabolism tanks; so even if you eat the same you’ll still gain weight.

You May Also Like...

Healthcare and Insurance Basics

The Differences between Medicare and Medicaid

We’re explaining the main differences between Medicare and Medicaid—programs administered by the government that provide health care coverage.

Healthy Living

Whats My Impossible Being Vulnerable

Being open with others can help you identify what you’re really feeling on the inside.

In the Community

Is Your Organization Keeping Utah Healthy? Apply for Our Award

Each year, we recognize 20 organizations that are making a healthy difference in Utah to help support their missions.

Business

What Playing Football Taught Me about Business

Here’s how my passion for playing football has helped me off the field.

Related Articles

Related Articles

Nutrition and Diet

Why Sugary Beverages Are Harmful to Your Body

As a personal trainer, I help people become stronger every day. But being healthy also means having a healthy diet. Here’s why I think cutting back on sugary beverages is important.

Nutrition and Diet

Chicken Curry recipe Brown Basmati Rice

This Chicken Curry recipe with Perfect Brown Basmati Rice will fast become a family favorite.

Nutrition and Diet

Fresh Blackberry Frozen Yogurt

Here's a light and cool dessert the whole family will love so much, you should consider making a double batch.

Nutrition and Diet

Homemade Cilantro Ranch Dressing

Made with an immersion blender, this clean version of ranch dressing will be your new favorite when you need something to top a salad or pair with fresh veggies.

Post Author

Cami Flygare

Cami Flygare is a personal trainer and fitness instructor at SelectHealth. She teaches spinning, strength training, yoga, and TRX classes (to name a few). She enjoys cycling, mountain biking, rock climbing, and skiing with her family.