Bust some myths before busting a gut

    Myth No. 1: Never eat at night -- Weight loss is actually surprisingly simple. Your body needs a certain amount of calories to maintain your present weight. If you ingest fewer calories than your body needs, you will lose weight. Your body doesn’t care if you eat all your calories at 10 p.m., the equation of calories in verses calories out will still work out. If you eat late at night, it might take a little longer to absorb those calories and nutrients: that’s all.
    Myth No 2: Don’t eat processed foods -- Similar to the first myth, you will not necessarily gain weight if you eat processed foods nor will you lose weight faster if you do not. Perhaps it will be harder for you to eat the proper amount (as processed foods may not be as filling), but it is the total amount of calories eaten that truly matters. There is a recent example of someone who lost significant weight while eating only Snickers bars. Popular single food diets such as the ice cream diet and the peanut butter diet have successfully created weight loss. Keeping that weight off could be a challenge (you can’t keep eating only ice cream), but again, the bottom line is the number of calories consumed verses the number you burn off.
    Myth No. 3: Lose weight before you start an exercise program -- The thought behind that myth is that you will “harden” your fat by exercising, making it more difficult to lose. Fat doesn’t change chemically through exercise. Fat is found in between muscle and skin. Muscle is connected to skin with connective tissue. As muscle becomes more compact through exercise, it draws the skin and fat closer to the muscle, and you will appear more toned and lose inches. Being more active will actually increase the number of calories your body needs so it will help you lose weight faster.
    Myth No. 4: Don’t lift weights -- Perhaps you have heard that muscle weighs more than fat, and that is true. However, the amount of muscle you will gain by strength training will not make a significant difference in your weight on the scale. In fact, as you change your body composition by lifting weights and activating your muscle cells, your metabolism will increase. Even though you will need more calories, you will enhance weight loss by lifting weights.
    Myth No. 5: No pain no gain -- While it’s true that you need to put in extra effort to lose weight and shape up, it shouldn’t hurt. Start slowly and gradually improve your fitness level. You should feel like you actually did exercise, but there should be no acute pain or even enough discomfort to require an aspirin. There should be a next day sense of, “Yes, those muscles needed to work,” rather than, “Oh gosh, I can’t get out of bed.”
    A moderate approach is the best way to address your New Year’s resolution. Use a positive mental attitude and concentrate on the changes you can comfortably make. Find an activity that you enjoy (or at least one you don’t hate). Incorporate the exercise with some social fun, which will help you stick to your fitness routine. Take the same approach to your diet, making small gradual healthy changes. Think about what you can and should have more of rather than depriving yourself. For instance, fill up by drinking more water and eating more fruits and vegetables, making you less tempted to eat unhealthier foods.
    Avoid the myths and have a healthy and happy 2011.
   
    Jeanine Achin is the executive director of the Newman YMCA in Seekonk. She holds numerous national fitness certifications. Contact her at (508) 336-7103 or jachin@gpymca.org.