We live in a world that can talk about health and wellness non-stop and which is why both terms are frequently used. For this reason, it’s common to be overfed with information from social media influencers, personal trainers, and articles about health. Sadly, this usually results in many misconceptions about the right way of attaining a healthy lifestyle. Whether it is the new weight loss meal plan or a new exercising regime or a new laxative diet, most of the populace get entangled in the slip of these scams.
So, in today’s post we’re going to discuss some of the more popular ones and see how they stack up against actual scientific facts. Fitness myths, diet myths: It’s time to shed light on some legends that can keep you from achieving the best shape of your life.
- Myth: Everyone wants to get slimmed down without having to spend hours exercising.
Perhaps one of the most annoying myths that have circulated in the fitness arena for a while now is the idea that you have to spend a good amount of time in the gym to enjoy the changes. Indeed, where exercise is concerned, it stands to reason that if you work out regularly you will gain high levels of health benefits, but further is not always better, which is not true.
The Truth:
Various studies have indicated that exercises lasting less than thirty minutes three times a week are as effective, if not more effective than longer moderate and sustained aerobics. HIIT, the research reveals, can enhance heart health, build stamina and help shed pounds in far less time than conventional modes of exercise. In fact, workouts that take between 20 to 30 minutes are also effective if proper exercising is done.
The final conclusion, therefore, is that volume and sustainment are of greater importance than frequency. Several minutes of rigorous exercise, say three times a week will be far better than cycling through several hours in a gym and putting the body through the rigorous exercise it does not need.
- Myth: High carbohydrate diets will not help you lose weight you will end up being hungry and dissatisfied.
Carbohydrates have been labeled as the enemy of the weigh loss scene for more than two decades now. Currently, almost every diet known to mankind has, at some point, severely limited or outright banned carbs, and for good reason; carbs are blamed for weight gain.
The Truth:
Not all carbohydrates are the same as thought before. Saturated and processed carbohydrates like those in sweets or white bread can cause your blood sugar to rise and inevitably contribute to weight gain but complex carbohydrates like whole grains, vegetables, fruits, and legumes, contain nutrients necessary for a healthy body and fiber. They do not cause spikes or a rollercoaster effect on blood sugar making them perfect for individuals who seek energy that will last all day.
These carbohydrates should be included in any diet regardless of its type; more so for the physically active. They are used during workouts to help the body perform to pristine strength and to aid in muscle repair. It is more to do with selecting which type of carbohydrates is healthy for the body and as a result ensuring that the entire diet regime is healthy.
- Myth: I have to Drinking Eight Glass of Water in a Single Day
The most common health myths were learnt with regard to the ‘8 glasses of water’ a day hoh myths. Although it is very important to remain hydrated, the theory that one should drink eight glasses of water in a day containing eight ounces each is misleading.
The Truth:
There are also differences in the requirement of water with regard to situation such as size, activity, climate, and existence of any disease. People also differ in the quantity of water they may need, and it is important to differ between them. Institute of Medicine has suggested that one should drink about 125 ounce (3.7 liter) of total beverages per day in a man and 91 ounce (2.7 liter) for a woman. I want to stress that beverages are not the only source of fluids: there are also foods – vegetables and fruits for instance, cucumbers and watermelon included.
Listen for your body’s signals. Actually, thirst is one of the universal signs that sometimes signals that your body might need to replenish fluids, and the color of your urine is the best way to check your hydration level (it should be pale yellow). It’s critical to just pay attention to your body and understand that there is no one way that works for everybody.
- Myth: There are conditions and situations that require a person to go on a detox diet for him or her to be healthy.
Detox diets are embraced as a solution for eliminating the body toxins and an efficient way of kick starting the weight loss process. Such diets can vary from mere juice diets to fasting diets, which is generally not very healthy and gives a fast result. But others get hooked onto detoxes thinking they could not survive without them as part of a healthy lifestyle.
The Truth:
Many times the body naturally consists of detoxifying processes such as the liver, the kidneys, lungs, and the digestive system all act in their capacity to remove toxins from the body. Hence, there is no scientific backing to the fact that there is a specific detox diet or cleanse that will help the mentioned systems to work efficiently.
Indeed, most detoxifications are potentially damaging and can cause a lack of nutrients in your body or upset your metabolism. The primary method to keep the body detoxified is to take proper diet, drink water, exercise, and sleep well.
- Myth: The Simple Truth: More Protein Builds More Muscle
Eating more protein will not magically result in the gain of more lean body mass; a fallacious notion widely believed by those into weight training. Protein is in fact one of the single most important nutrients a person needs to consume if they are looking to put muscle on their body, but sadly a lot of those people subscribe to this next great myth about protein.
The Truth:
Even though protein is the nutrient of muscles growth and repair there is a point when your body cannot metabolize more than certain amount of protein. Essential protein intake per meal that is recommended by various studies recommends that eating a protein intake of between 20 and 30 grams per meal will be adequate to support muscle protein synthesis in most people. More than the recommended amount of protein as established above, does not result in any increase in muscular size and might even tax the kidneys in the long run.
Muscle hypertrophy depends on a multitude of variables that include strength training in a gradual fashion, enough rest and a proper nutrition plan together with the take of adequate macronutrients most importantly protein, carbs and essential fats. Being conscious about overall good nutrition and macronutrients, excluding carbohydrates, is much healthier than the desperate attempt to consume as much protein as possible.
- Myth: It is a general rule that healthy food is always expensive.
Several individuals do not consider taking healthy foods since they think it will cost them a lot of money. The notion that healthy food is costly and a preserve of the rich is one of the popular paradigms that make people abandon their attempts to eating healthy foods.
The Truth:
Healthy eating does not have to cost a lot of your hard earned cash, it just has to be planned properly. When it comes to healthy food choices there are actually many healthy options that are affordable. These include beans, lentils, frozen vegetables, and oats they are all Inexpensive foods which can act as the base of a well-balanced diet. Group purchasing, portion control, consuming foods in large quantities at one time and freezing and selecting fresh produce in season can also bring down the cost.
One should change the perception of healthy eating being a costly affair to change it to healthy eating being necessary for the future of one’s body. A healthy diet does not equal dining with fine food daily; it implies a refined approach to choosing your food and prioritizing whole foods on the basis of which as few components as possible have been altered or removed.
- Myth: Losing Weight can be done in specific areas of Extra fat accumulation.
Perhaps one of the most prominent myths in the fitness world is that fat can be ‘pinpointed’ in specific areas, like the belly, thighs or arms and lost by doing crunches or ‘spot reducing’ exercises.
The Truth:
Crunches don’t target belly fat—it must be said that fat loss exercises can only be done away from the place of view, that means that such bad habits as obesity or teenage pregnancies do not occur when people take exercise. Fat loss is simultaneous all over the body and not a certain area as people assume by practicing this exercise. The predisposition for where the body burns fat first is determined by genes, general body make up and fat mass distribution.
For fat loss specifically seek general fat loss which would require a combination of aerobic exercise, resistance training, and dieting. That is how you get lean and over time, changes intraindividual density take place in different parts of the body according to lean mass optimization.
- Myth: That for this reason the Supplements can replace a healthy diet.
Lately, there have been numerous market products extolling the health benefits of this supplement, the increase of energy and effectiveness in losing weight, this is why the concept that people think that taking a pill is a health panacea. However, it is a misconception that supplement can be taken instead of a healthy diet.
The Truth:
Supplements cannot act as substitutes for the required diet in everyday life. Some examples of supplements such as vitamins and mineral can provide nutrients missing in one’s diet; however, they do not compare to the whole functioning foods. Eating a colorful plate of fruits, vegetables, whole grains, lean protein and healthy fats will give the body all the nutrients required for good health.
It is suggested that one does not take supplements instead choosing to eat heathy, exercise, and live healthily. Supplements should not be relied upon as a means of getting nutrients because they are additional sources of nutrients.
- Myth: Evening With Obesity However, You Can Become Healthy Without Playing Sports
One more widespread stereotype is that health depends on food and genes only and exercise has nothing to do with well-being. If there is a truth to the process of maintaining healthy food regime then there is truth to the exercise also in the preservation of our health in the long run.
The Truth:
Regular exercise offers lots of benefits to the heart, patients with diabetes and cancer, the psychological health of a person and leads to longer lives. They found that even stair climbing, walking, cycling or gardening could exert a great deal of positive impact on health.
He said that exercise is not necessarily for purposes of losing weight or toning muscles though it is a powerful tool for a healthy life. I have always said, exercise and become health wise in the long run.
Conclusion
This is perhaps the only area I can think of that is riddled with myths and misguiding information that can take anyone astray. Reading through this article, you will discover the real facts about some of the health myths that people have adopted as truths, so that you can be informed on the right things to do about your health. Again, remember that there are no universally effective solutions and the overall well-being requires constant improvement working on something that can be useful to everyone—from exercise, nutrition, or healthy lifestyle choices that should be changed or improved.
You should always look at the myths closely, and always make your own investigations, remember to always seek advice form a health care practitioner when necessary. If you’re willing to take the first step towards your health goals and wellbeing, with Max, it’s as simple and easy as that: