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Weight Loss Myths and Quick Fix Fads to Avoid

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When it comes to weight loss and fitness there are many opinions on how to approach your fitness journey, that it can sometimes get overwhelming and hard to know whats true and not true. Doe the new quick fix REALLY work, how much is too much to loose in a week, should I eat less or more? What should I do?

 I’ve had a lot of people ask me a lot of these  questions, so,  I figured it would be good to address it.


Myth #1: Muscle weighs more than fat

I hear this one all the time and I could NOT me any more of a myth.

If you stop to think about this myth for a second, you’ll realize just how silly it is.

How can a pound of muscle weigh more than a pound of fat, if they’re both one pound in weight? Which is heavier? A pound of bricks OR a pound of feathers? Ahhh, gotcha!

Reality: muscle is more dense than fat, so it takes up less space in your body.

Some people think that when you start a new workout program and you gain weight quickly, that the weight is new muscle. The weight is actually your muscles responding to the new workout.

Since the muscles are working in new ways, and are exposed to trauma, they require more water. This water is the weight you see on the scale, not new heavy muscle. Let your clothes be the judge, and if you are sore don’t weigh in.


Myth # 2. You have to starve to lose weight

There is a very strange misconception that you actually have to starve yourself in order to lose weight. Why is it that everyone thinks 1200 calories is the standard to lose weight? Do you know that just sitting and breathing each day, you burn AL LEAST that many calories? Interestingly enough, most  people are actually malnourished and are not eating enough calories that the body can use as energy. Without energy calories, fat can’t be burned. Which means you will NOT lose weight.  Most people I deal with,  actually have to eat more to lose more. In fact, some people claim that they can’t initially eat all that they should in order to loose weight. You can’t work with an empty tank so you must fuel your body properly so it can perform.

Myth # 3. Eating between meals causes weight gain

Not so much.

If you feel really hungry between meals, it is wiser to have a healthy snack or small meal. Otherwise, you could be HANGRY by the next meal time, and typically overeat. Snacks high in protein or fiber-rich  have been shown to reduce food intake during the mid-day meal.

Myth #4: You burn more calories during a workout, rather than after

The reality is it really depends on the workout.

Some workouts are more effective at calorie burning during and some are better after. Your basic cardio (treadmill and such) will burn more during the workout but the caloric burn stops shortly after the workout.

If you’re doing things like HIIT (high intensity interval training) or heavy strength training, fat will continue to burn for upwards of 24 hours after.  I call this the afterburn. You get the biggest bang for your buck here. The best workout for burning fat is actually a little bit of everything, which is why HIIT has a longer burn; it’s working on strength and cardio at the same time.

A shorter workout may also burn more fat longer if the intensity is high enough.

Don’t be afraid to mix things up a bit with a combination of cardio and weights. I always say do multiple muscle workouts. 


Myth #5: When you lift weights, you bulk up

I always hear, I’d like to tone up BUT I don’t want to get bulky.

Lifting weights, especially heavy weights, will transform your body and will help to keep your body fat lower. It will NOT bulk you up. That takes a LONG time and as females, we do NOT have enough testosterone to look like the Incredible Hulk.

Muscle will increases in size when testosterone is present.  Sorry ladies, it’s a guy thing, we have lower levels of muscle building hormones, it’s almost impossible to “bulk up” by lifting heavy.

Myth #6: You can spot reduce fat

Ahhh, wouldn’t that be wonderful?! 100 sit ups and I have 6 pack abs. Not so much 🙁

Unfortunately we do not have control over where your body decides to distribute fat cells.  So your best approach is overall reduction of fat. Just workout and focus on YOU. not certain areas. The rest will fall into place

IT all happens in the kitchen! Get your diet right, and you will shed the pounds. YOu cannot out-workout a bad diet


Remember, when it comes to weight loss, muscle gain and or your health. It’s best to be smart about it and stick with eating right and exercising and stay away form the myths and quick fixes out there. In the long run, they won’t get you sustainable results.

Here are some easy to follow tips to help you drop the weight and keep it off for good!

Depend on healthy, wholesome diet for weight management.

Exercise to stay fit  

Reduce stress levels with good sleep and relaxation


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Hey there, I'm Melanie. I help women DITCH THE DIET MENTALITY and reclaim their health through mindful eating, hormone balancing, stress management, and digestive healing.

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