Weight Loss Report – Fact Or Fiction?
Weight Loss: Fact Or Fiction?
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Weight Loss Report – Fact Or Fiction?
Table of Contents
WEIGHT LOSS: FACT OR FICTION? ................................................................. 3
FACT OR FICTION? - SPOT REDUCTION IS EFFECTIVE ............................... 4
FACT OR FICTION: DRINKING WATER ACCELERATES WEIGHT LOSS ...... 6
FACT OR FICTION: LOW CALORIE DIETS ALWAYS WORK ........................... 7
FACT OR FICTION: WORKING OUT AT NIGHT BURNS MORE FAT .............. 8
FACT OR FICTION: ELIMINATE ALL SUGARS FROM YOUR DIET ................. 9
FACT OR FICTION: HIGH PROTEIN/LOW CARB DIETS WORK .................... 10
FACT OR FICTION: EAT LESS FOOD FOR BEST RESULTS ......................... 10
FACT OR FICTION: ELIMINATE ALL FAT FROM YOUR DIET ....................... 11
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Weight Loss Report – Fact Or Fiction?
Weight Loss: Fact Or Fiction?
When it comes to losing weight, there are many misconceptions as to what you
need to do to shed the weight and keep it off.
Developing a weight loss system that works with your lifestyle is the first step in
being able to reach your weight loss goals, but with the overwhelming amount of
incorrect information circulating the weight loss industry, it's often difficult to know
what really works and what doesn't.
Worse, many of the popular techniques and strategies are not only ineffective,
but detrimental to your weight loss success.
This report reveals the top weight loss myths and misconceptions that have
misled dieters for years. It's our hope that the information revealed within this
report will help eliminate any chance of failure, so that you can focus on realistic
goals and proven strategies to shedding the weight, forever.
How many of these common weight loss myths have you mistakenly fallen for?
Let's begin!
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Weight Loss Report – Fact Or Fiction?
Fact Or Fiction? - Spot Reduction Is Effective
It's commonly believed that by focusing your exercise on specific areas or muscle
groups, you'll be able to reduce the amount of fat in that area of your body.
One common routine is to focus on crunch ups or sit ups as a way of battling
stomach fat.
Spot reduction doesn't work, it's fiction!
Any exercise you do will work towards eliminating fat from your entire body,
rather than a specific area. While focusing on different muscle groups each day
is an important part of a successful work out routine, you will never lose weight in
just one target area.
It's also important to understand the harm that may come from attempting to lose
weight in specific areas with spot reduction. Not only is it possible to destroy
important muscles when you focus on consistently working out only one area, but
you could cause that muscle group to grow larger than its natural size as it
becomes stretched through repeated spot reduction exercises.
For successful weight loss, you need to focus on your body as a whole. Cardio
combined with weight training will tone your body, help you shed fat while
creating muscle definition.
The more muscle your body has, the more calories you'll naturally burn and when
you combine strength training with a high powered cardiovascular workout
routine, you're weight loss will spread evenly throughout your body, targeting the
areas you hope to reduce as well as other areas where fat is being stored.
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Weight Loss Report – Fact Or Fiction?
Tip: When strength training focus on a high number of repetitions, or a fewer
number of repetitions with a greater amount of weight.
You'll burn more fat in a shorter amount of time than with cardio workouts alone.
In addition, focus on different muscle groups every other day for maximum
results.
Why?
Because if you repeat the same workout every day, eventually your body adjusts
to the workout and its performance during the exercises will decrease, as it
becomes a natural part of your day.
But when you confuse your muscles, you challenge your body to learn something
new, and because your muscles aren't familiar with the workout, they work twice
as hard to complete the exercise.
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Weight Loss Report – Fact Or Fiction?
Fact Or Fiction: Drinking Water Accelerates Weight Loss
This is true! Water is an important component of every successful weight loss
program as it helps eliminate toxins from your body so that your organs can do
their job of processing and eliminating fats.
Water works as a natural body cleanser, so the more you hydrate your body the
easier it is for you to burn more fat.
In addition, your water intake affects every single part of your system, including
your brain, heart and other vital organs that rely on water to help filter toxins out
of the body, and maintain a healthy chemical balance while boosting metabolism.
Based on countless studies involving the direct impact that water has on your
ability to lose weight, you should drink 1 ounce of water for every 2 pounds of
body fat. So, if you are currently 200 pounds, you should drink an average of 12
glasses (100 ounces) of water each day.
Of course, there are other factors that come into play with the amount of water
that your body requires. For example, if you are working out each day, your body
will consume more of its natural water source, requiring you to increase your
water intake.
And water simply burns calories on its own as well!
When you drink cold water your body has to balance out the temperature and it
does this by heating itself up. When your body heats up, you automatically burn
calories!
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Weight Loss Report – Fact Or Fiction?
Fact Or Fiction: Low Calorie Diets Always Work
Every weight loss program on the market focuses on a lower calorie eating plan,
and for good reason.
In order to shed weight you need to make sure you are burning more calories
than you are consuming in a day, however there's something you need to know
about starting a low calorie diet too quickly - it can actually hinder your weight
loss!
You see, your body has a natural instinct to "hoard" food when it believes you are
going into a famine. So when you decrease your calorie intake too quickly, your
body believes that it needs to store food in order to survive.
When "starvation mode" is triggered, it's far more difficult to shed weight because
you're fighting your body's signal to hold onto as many calories as possible!
You never want to disrupt your body's natural cycle or metabolic pace, so
decrease your calorie intake slowly, giving your body time to adjust to the
decrease in calories, without holding onto excess weight.
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Weight Loss Report – Fact Or Fiction?
Fact Or Fiction: Working Out At Night Burns More Fat
It's important that you squeeze in exercise every day, so if you're running short
on time or unable to fit a workout in at specific times, do it whenever you can.
However, it's been proven that working out early in the morning before eating will
burn more body fat than any other time in the day.
The logic behind this is that if you work out later in the day, after you've
consumed calories, your body will work to burn the calories and carbs of the
foods you've eaten. However, if you exercise early in the morning before your
body has an intake of calories, you're body will instead, focus on stored body fat!
And there's another reason why working out early in the day is a good idea:
You'll be able to develop a consistent exercise routine!
Most people who try to incorporate exercise into their day find it easier to
squeeze in early in the morning, before the chaos of our daily lives ensues.
For busy moms, finding the time to work out in the mornings is often easier than
later in the day when you're busy preparing meals, chasing after the kids or doing
housework.
For professionals, coming home from a hectic day at the office leaves you tired
and craving rest, so the last thing on your mind is to get up and spend your
remaining energy on a work out.
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Weight Loss Report – Fact Or Fiction?
Extensive studies have revealed that those who are able to maintain a consistent
workout routine do so early in the day. There are fewer distractions and
interruptions, and far easier to develop a natural habit to work out.
Exercising in the mornings also helps to raise your heart rate and metabolism, so
that you can burn more calories earlier in the day, and since exercise actually
gives you energy, you'll find your productivity at work to be far greater than on the
days when you haven't exercised.
If you need to stay on your toes, be creative and alert at your job, working out in
the mornings will help provide mental clarity and focus throughout the day.
Fact Or Fiction: Eliminate All Sugars From Your Diet
If you've ever yo-yoed, starved yourself trying to live on carrots and broccoli, you
know that it's not the secret to weight loss success.
In fact, this type of diet will actually cause you to gain weight as your body
eventually craves sugars and fats so badly that you end up bingeing, unable to
control what you're doing only to fall off the wagon so badly, it's unlikely you'll
ever get back on.
In truth, your body requires certain sugars and fats to perform at is maximum
potential, so stripping your system of all fats and sugars will make it harder to
maintain a healthy diet.
By splitting your regular daily intake of food into smaller meals, you'll not only eat
less per meal but you will be able to control your cravings. Your body will be
constantly digesting food, while eliminating the "empty' feeling you get when you
space your meals too far apart.
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Weight Loss Report – Fact Or Fiction?
Fact Or Fiction: High Protein/Low Carb Diets Work
This would be true if it were possible to stick to these kinds of diets, however
when we restrict ourselves to only specific foods, eventually we give in to our
body's natural cravings.
When we do this, we end up yo-yoing, disrupting our natural cycle and confusing
our metabolism so that it eventually slows down, burning fewer calories.
And worse, while you may experience a dramatic decrease in weight loss during
your first few weeks on a high protein, low carb diet, eventually your weight loss
will plateau, and you'll find it difficult to move past your current weight.
Instead, focus on a healthy eating plan that incorporates foods from the Food
Pyramid, while allowing yourself the flexibility you need to be able to maintain
your diet.
Losing weight requires a lifestyle change, so that you are able to look at foods in
a positive way, while understanding how different foods affects your body.
Limiting yourself to only specific foods will not only make it difficult for you to
maintain this routine permanently, but your body may end up lacking important
nutrients and vitamins that it needs to perform at its maximum potential.
Fact Or Fiction: Eat Less Food For Best Results
This is a very common myth and is single handedly responsible for many failed
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Weight Loss Report – Fact Or Fiction?
weight loss attempts. We were told for years that eating only 3 square meals a
day was the best way to lose weight and maintain a healthy diet.
In reality, in order to trigger your body to start burning weight, and to keep it in
constant fat burning mode, you need to 6-8 times a day, including 3 full meals
and snacks every 2-3 hours in between.
When you eat less your body ends up storing fat, and in turn, your metabolism
rate will also drop significantly, making it harder to shed weight.
Your body needs to receive regular vitamins and nutrients, so that you are able
to keep your system running smoothly, without triggering your internal systems
"fat storing mechanism".
Eating healthy snacks regularly throughout the day will also prevent bingeing,
keeping you satisfied in between meals.
Fact Or Fiction: Eliminate All Fat From Your Diet
Our body requires a certain amount of fat in order to perform at its best. Fat
feeds our muscles and encourages tissue re-growth and repair, while producing
energy. Fat also provides us with important vitamins, including Vitamin A, D and
E.
Furthermore, your body can't produce fat on its own so it relies on you to give it
the essential fat that it needs to perform.
However there is some truth to this statement.
Rather than eliminating all fats from your diet, reduce your fat intake so that while
your body is still getting the fat it needs, you aren't storing excess fat that it
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Weight Loss Report – Fact Or Fiction?
doesn't need.
You should also consider the type of fat that you eat, based on the different
classifications that include:
Monounsaturated Fats
Polyunsaturated Fats
Saturated Fats
Trans Fat
Unsaturated fats, including monounsaturated and polyunsaturated are the
healthiest fats. You can find this type of fat in nuts, seeds, and vegetable oils,
canola oils, olive oils as well as salad dressings.
Saturated fat is unhealthy as it raises blood cholesterol levels increasing your risk
of heart attack, so while you will find it difficult to eliminate saturated fats
completely, you should be careful with how much you consume.
Health studies have recommended that we consume 30% or less of our total
daily calorie intake from fat, while keeping our intake of saturated fats below
10%.
Now that we've cleared up some of the most common myths and misconceptions
circulating the weight loss industry, it's time to focus on what REALLY works!
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Weight Loss Report – Fact Or Fiction?
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