DISCOVER THE 5 MYTHS THAT YOU HAVE TO LEAVE BEHIND.
“TO LOSE MY BELLY I HAVE TO DO SIT-UPS ALL DAY.”
Doing abdominal exercises does not lower the belly, they do not make it go away, they only strengthen the muscle.
If you do exercises and sit-ups, it happens like any muscle, they get stronger, but they are still hidden under a layer of fat that can only be lost with a good diet and exercise.
You have to reduce the percentage of fat so that an abdominal definition is seen.
You don’t have to exercise in a specific area to lose the fat there, as many believe.
The place where the fat will go faster will depend on genetics because when there is a calorie deficit, the body uses fat as an energy source, and it will do so at a general level, and only depending on your genetic predisposition will it go faster in some areas than others.
Sex also influences, because women accumulate more fat in the hips while they are in the abdomen.
Hormones must be taken into account, which is very important too, if your estrogen is uncontrolled you will accumulate more fat in your arms and hips, if it is insulin that is not controlled, the fat will accumulate in the suprailiacum (upper part of the pelvis). And if it is the cortisol that is elevated, you will accumulate it in the abdomen.
“THE EGG MAKES YOU FAT AND INCREASES CHOLESTEROL. YOU SHOULD NOT EAT AN EGG DAILY OR BETTER ONLY CONSUME THE WHITE. “
There are studies in people who consume an egg every day, which show that cholesterol levels do not increase because the cholesterol in the egg does not influence the cholesterol in the blood.
Most of the cholesterol in our blood is synthesized in our body and does not come from food. Therefore, consuming foods that contain cholesterol does not influence our cholesterol level too much, on the other hand, that does happen with high consumption of saturated fats, which do increase LDL levels.
Also, a Louisiana State University study showed that obese women who ate 2 eggs a day for 2 months lost more weight and decreased hip circumference more than control subjects. This is due to the satiety that the egg provides.
The consumption of the yolk is also usually reduced to avoid the content of fats and cholesterol and thus reduce the calories of the egg, but this implies losing all the good nutrients that the egg contains and are found in the yolk.
As the proteins are almost completely in the white, if you want to increase your protein consumption, without increasing fat or calories much, you can add some more white to breakfast, omelette, or any preparation.
Most of the calories in eggs come from fat, so they are a good source of this nutrient for our body, but the important thing about this is that it is monounsaturated fats that predominate, not saturated as some believe.
“IF YOU DON’T DRINK COW’S MILK, YOU WON’T HAVE CALCIUM IN YOUR BONES.”
Milk has a lot of advertising and marketing, but it is not true that it is the largest source of calcium in existence.
There is an attachment to milk from infancy, but we are really the only mammal that continues to drink milk as an adult.
There is little scientific evidence to support that dairy improves bone integrity.
A recent study concluded that calcium in dairy products does not prevent fractures in adolescents and children older than 7 years.
Like a Harvard Nurses’ Health study, which followed more than 72,000 women for 18 years, it was shown that even if milk consumption is increased, the risk of fractures is not reduced.
Yes, it is true that milk has calcium, but this cannot be absorbed efficiently, since for calcium to be absorbed, a good amount of magnesium is needed, at least relatively equal to that of calcium, and in the case of milk is a small amount.
There are foods with higher levels of calcium and above all that are better absorbed such as kale, broccoli, grains, spirulina, green leafy vegetables, and nuts, especially almonds.
“TO LOSE WEIGHT, EAT ONLY FRUIT.”
False and false.
Obviously eating fruit does not make you fat or lose weight. It is the same as always, gaining or losing weight is a matter of the final energy balance is negative.
Ideally, eat at least 2 or 3 pieces of fruit a day.
My advice is to do it in the morning and skip dinner to include protein or vegetables. Why? Because after all, fruit contains fructose, a sugar naturally present in them. And you already know that the body accumulates sugar as glycogen in the liver, and when night comes those reserves are surely full. If this happens, any excess is transformed into fat and you accumulate it in adipose tissue.
But if you have not consumed fruits or other carbohydrates during the day, you can perfectly eat fruit for dinner, nothing happens.
“LIGHT PRODUCTS ARE NOT FATTENING.”
Yes, they can make you fat.
Obesity and overweight in our days are increasing. And what does the food industry do? Promote greater consumption of vegetables and fruits? Stop selling unhealthy products?
No ma’am, no.
The industry has developed light products, aimed at losing weight. But there are many who are not healthy at all.
For a product to be considered light it must have at least 30% fewer calories than an original product. But this does not guarantee weight loss.
Remember also that some of these products, to achieve that 30% less, reduce fat by increasing sugar and vice versa. And therein lies the deception of many light products.
In addition, many products of this type do not produce the same satiety as others. This makes some people, believing that the light is not fattening, consume more than necessary. Therefore, you will gain weight.
In conclusion, it is essential to look carefully at the label, compare the products based on the fats, especially saturated ones, and sugars they contain, and always choose the one with the lowest value.
Have you ever heard these myths? Is there any that you have especially believed and were you grateful that I disassembled it for you? Tell me more.