Truth and myths about dieting and exercise

GROWING up in Guyana and being in the fitness industry, I have heard of many theories of what foods can and cannot be eaten, what exercises are better with producing results.

In reality, the most persistent myths are those that contain at least a kernel of truth. And some myths help us to get real dietary and fitness wisdom that actually might help our health.
Here’s a cold, hard, science-based look at some of the most repeated ones, and what really is the truth behind them.

MYTH: Calories eaten at night are more fattening than those eaten early in the day.
TRUTH: Calories are calories, and it doesn’t matter what time you eat them. What matters is the total calories you take in. Many people believe that eating in the evening makes the body store more fat, because it’s not burned off with activity. In reality, though, it’s not eating in the evening that stops you losing weight.
In fact, it’s consuming too many calories throughout the day that will be your dieting downfall! Providing you eat less calories than you burn each day, you’ll lose weight, regardless of when you consume those calories.

MYTH: We can burn more calories exercising during the morning hours.

TRUTH: While exercising during the morning can be quite refreshing, and we tend to have more energy after a good nights rest, the amount of calories you burn is based on the intensity of the exercise routine, and the effort you put into it. Whether morning, afternoon or night, it’s all up to you!

MYTH: Chug a protein shake after a workout.
TRUTH: I see this being done on a daily basis. It’s like eating another meal; and you are better off eating real food. Protein shakes, powders and bars are good for emergencies, but they are the lowest quality food; the products are more processed. The best way to get protein is through foods such as turkey sandwiches, Greek yogurt with nuts and fruit. Martin Gibali, Chairman of the Department of Kinesiology at Master University in Hamilton, Ontario agrees that “protein sources in real food are Number One. Cheaper and real food may provide other benefits, vitamins and minerals. Some of the foods may act synergistically, in ways we don’t understand.”

MYTH: As long as I workout, I can eat as much as I like during the day.
TRUTH: There are some people who starve themselves also to lose weight. The gym doesn’t negate a bad diet. Also, emerging research suggests that if you’re sedentary most of the day, it may not matter how hard or often you exercise. People who spend more time sitting during their leisure time are at increased risk of dying early, regardless of daily exercise.

MYTH: Lifting weights (especially women) will make you bulky.
TRUTH: Adding weights to your fitness routine is excellent and very beneficial to the body and the strengthening of bones and muscles. However, for toning, light weights 2-3 times a week is recommended.
However, it is very difficult for women to build muscle; you would really have to overload those muscles to create bulk (Ask any body-builder). Women have too much estrogen to build huge amounts of bulk. Guys build muscles faster, because they have testosterone. So ladies, don’t fear the barbells. Strength training helps decrease body fat, increase lean muscle mass, and burn more calories.

MYTH: Exercising during pregnancy can be harmful to both mother and baby.
TRUTH: With permission from you doctor or physician, exercise is highly recommended!
If you were on a daily fitness routine before becoming pregnant, you should continue that routine, as long as you feel comfortable. However, beginning an intense routine suddenly should be done with more precaution. Starting a more low-impact routine like walking, biking, swimming, low-intensity aerobics or Zumba would be more beneficial. I was nine months pregnant and still teaching my aerobics classes, which caused some people to raise their eyebrows in astonishment. All the squatting helps, since I actually delivered my son in the squatting position! So, do lots of squats!

MYTH: Doing sit-ups and crunches will give you a six-pack.
TRUTH: You may have done all those crunches in vain! You can do all the abdominal exercises in the world, but if ‘cardio’ and strength training are not added to your routine, it will never happen. Some are blessed (Not me!) that way, without ever having to do a single crunch or exercise. But if you are like me, you’d better hit the gym!
But the good news is: We all have ‘abs’ somewhere, but to actually see the definition, we need to burn the fat over the abdominal area. If you were to put a piece of fat in a hot frying pan, it would melt. The same happens with body fat during exercise. To burn the fat, we need to generate heat through exercise.

MYTH: Vegetarian diets will help you lose weight more easily.
TRUTH: As is the case with diets that include meat, some vegetarian diets may contain fewer calories, less fat and more fiber. But if they are not properly planned, more often than not they’re equally high in fat and calories as a meat-eater’s diet. It’s just as easy for vegetarian diets to include fatty and sugary foods such as chips, cakes, sweets, chocolate, biscuits and fried foods!
Whether you eat meat or follow a vegetarian diet, it’s important to stick to your daily calorie allowance (depending on your weight-loss goals) and follow healthy eating guidelines. Base meals on high fiber, starchy foods; fill up on five fruits and ‘vegs’ each day. Choose low-fat dairy products; include low-fat sources of protein in your diet, such as beans, eggs( if you eat them) and soya, and keep fatty and sugary foods to a minimum.

MYTH: You can spot-reduce for bigger butt and toned arms.
TRUTH: Just like your abdominals, until the fat is gone, you wouldn’t see those toned muscles. Don’t focus on any one body part. Try to get them all!

MYTH: Potatoes, bread, pasta and rice are fattening.
TRUTH: Due to the increasing success of diets such as Atkins, foods high in carbohydrates have had a rough time in the past few years. But there’s actually no proof that eating healthy carb-rich foods are more likely to make us gain weight than any other food. The trick is: Everything in moderation! Ultimately, it’s an excess of calories that makes us pile on the pounds; and it doesn’t matter where those calories come from. In fact, more often than not, it’s the fat we add to carbs that boosts the calorie content; fats such as butter on toast, creamy sauces with pasta, and frying potatoes to make chips.

MYTH: Your weight is the be all and end all, and if you are skinny, exercising is not necessary.
TRUTH: I hear this one often, “I am already slim, so I don’t need to exercise.” But, it’s such a misconception! Your first reason to exercise should be for a healthier lifestyle. Just as sleep is important to us, so should exercising daily. Then, there are those who weigh themselves every day on the scale. Week after week, they see no downward trend in the weight, and get impatient. They also start saying, “I haven’t lost any weight. This is pointless! I’m not accomplishing anything working out!” Most people don’t realise that after a few months of exercise, they are healthier, because they’ve reduced risk factors such as blood sugar levels. Even though a person may not be losing weight, his or her health will have improved in ways that cannot be measured. They’re stuck on this perception that weight is the ultimate barometer for fitness; they don’t realise the progress they’ve made, and eventually give up, sadly. Whether slim or overweight, exercise should be part of your daily routine!

(Noshavyah King is a certified personal trainer, aerobics instructor, Sports and Conditioning Coach and Zumba Instructor. She is also the owner of Genesis Fitness Express located at the Transport Sports Club)