Myth #1. All calories are created equal
The calorie is a measure of energy and all calories have the same energy content. However, this does not mean that all the sources of calories have the same effects on your weight.
Consuming 200 calories from chocolate cake is going to have a different effect on your weight than consuming 200 calories from healthy sources like meat and vegetables. When focusing on weight loss it is important to make sure that the calories that you are taking in come from good quality sources such as meat, vegetables, fruits, nuts and seeds, and healthy starches such as sweet potatoes and white potatoes.
Helpful hint: Sources of calories also play a part in how your body loses weight. An example is replacing some carbs and fats with proteins can boost your metabolism, reduce appetite, and optimize some weight-regulating hormones.
Myth#2. Carbs are the enemy
Not all carbs are bad for you. Healthy sources of carbohydrates such as fruits and vegetables can actually help you maintain your weight in the long run. Carbohydrates contain less than half the calories than the calories in fat. In your diet, if you replace some fatty foods with unrefined carbs you are likely to reduce your caloric intake and lose weight.
Unrefined carbs contain plenty of antioxidants, vitamins, minerals, and fiber. They also aid in providing energy for workouts and can help burn more calories. Some examples of unrefined carbs are fruits, vegetables, white potatoes, and sweet potatoes.
Myth #3. You can spot reduce places of fat
Unfortunately, you do not get to pick where the fat goes on or where it comes off. The arm or leg fat cells will not shrink or expand because of doing tricep extensions or squats. Also only doing crunches will not show your abs. Peoples bodies are different and store more fat in different areas. Having a healthy balanced diet and well rounded workout regimen can lead to fat loss in the areas that you want to lose.
Myth #4. Skipping meals/not eating can help lose weight
Eating less meals is technically eating less calories, but doesn't mean it can help with weight loss in the long run. Skipping meals can lead to more hunger later on and eating much more than you should for that one meal. Studies show a link between skipping breakfast and obesity. Try to plan ahead with meals for work and also healthy snacks to avoid skipping meals and fighting the cravings while hungry.