Nowadays we have a wealth of information regarding what's good and bad for our health. However, with so many different tips and tricks available, it can sometimes be difficult to determine what will actually keep you in shape and what simply is a myth.
British Military Fitness took a look at the top ten health myths and debunked them…
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The top 10 health myths have been debunked
Myth: Chewing gum burns fat
It has been reported that chewing gum burns fat, with up to 11 calories per hour – however, this has never been scientifically proven.
Solution: Drink more water
Drink at least 8-12 glasses a day as water is the basis for every chemical reaction in your body, which includes the burning of fat.
Myth: fat weighs more than muscle
Almost a third of people surveyed admitted to believing that fat weighs more than muscle, but this simply isn't true.
Solution: Don't always weigh yourself on scales
If you want to lose fat, don't just work from the figure that appears on your bathroom scales as this can actually be a misrepresentation of how fit and healthy you are. Instead, judge your fat loss on how you feel and how your clothes fit.
Myth: skipping meals helps with weight loss
When you miss a meal, your metabolism slows down and more of your following meal is converted into fat.
Drinking 8-12 glasses of water could help you with weight loss
Solution: Eat smaller portions
Try cooking with healthier foods at meal times and eating smaller portions. Cut down on takeaways and cook with fresh ingredients whenever possible.
Myth: Sweeteners are healthier than sugar
In many cases, sweeteners actually increase your body's craving for sugar, which could make you succumb to the urge of binging on sweet treats.
Solution: Stick to natural sugars
Avoid sweeteners and stick to natural sugars such as those in fruits. Keep your sugar intake below the daily average – it's about 70g for men and 50g for women, although this can vary depending on age and weight.
Myth: Vitamin C can cure a cold
Unfortunately there is no known cure for the common cold, so drinking a glass of orange juice won't make much of a difference!
Myth: Fat in your diet is bad
There are good and bad fats – some allow you to absorb more energy and also help the body to absorb certain nutrients, so they are essential for our diets.
Cardio isn't always the most effective way to burn fat while exercising
Solution: Control the fats you include in your diet
Food containing saturated fat should be kept to a minimum in a healthy diet – men should aim to eat up to 30 grams per day, whilst women should aim for no more than 20 grams.
Myth: Cardio is the best form of exercise for weight loss
While cardio is great for staying in shape, there are better exercises you can do to lose weight, which will burn more calories.
Solution: Mix up your workout
Try mixing up your workout with both cardio and bodyweight exercises. High Intensity Interval Training (HIIT) is a very popular way to get fit, especially if you are short of time and want a challenge.
Myth: Weightlifting makes women bulky
Adding a little bit of weightlifting into your regime isn't going to make you look like a bodybuilder – it can actually help you lose weight and look more toned.
Solution: Include different types of bodyweight exercises in your workout
Bodyweight exercises, such as lunges, burpees, press ups and planks, can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time.
Myth: Juice cleanses are a good way to lose weight
Juice cleanses can feel like they are working short term however, once you stop the diet it’s likely the weight that you’ve shed will creep back on.
Solution: Try eating smaller portions
Cook homemade meals using fresh and healthy ingredients and eat smaller portions for a healthier alternative.
Myth: calorie counting is the best way to lose weight
Eating less calories than the recommended amount may help you to lose weight, but counting calories just isn’t the best focus of a diet.
Solution: eat a balanced healthy diet
Following a balanced healthy diet is by far the most sustainable and effective route to weight loss. Try the 90/10 rule: if you’re eating right 90% of the time, your body can handle the other 10% and still maintain optimal body composition. Make sure to exercise 3-4 times a week.
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