In our attempts to achieve our dream body, we often turn to uncon­firmed infor­ma­tion.

Myth #1: Eating fatty foods will create fat.

This is not true at all: healthy fats in mod­er­a­tion are con­sid­ered the key to weight loss. These prod­ucts include olive oil, avo­ca­dos, and nuts. With­in nor­mal lim­its, eat two to three serv­ings of healthy fats per day: one serv­ing includes a table­spoon of olive oil, 10 olives or ¼ avo­ca­do.

Myth No. 2: If you drink beer, you will grow a beer belly.

Drink­ing beer in abnor­mal amounts, of course, will not help you lose weight. The intox­i­cat­ing drink adds quite a lot of calo­ries to your dai­ly diet, but beer can­not be called the main rea­son for the appear­ance of beer bel­ly. It’s all about vis­cer­al fat, which sur­rounds the inter­nal organs just in the waist area. Men with a waist mea­sure­ment of more than 102 cen­time­ters are at risk of devel­op­ing car­dio­vas­cu­lar dis­eases, dia­betes and meta­bol­ic syn­drome. For women, this fig­ure is 88 cen­time­ters or more.

Myth #3: You can limit yourself to abdominal exercises

Twist­ing, leg and body lifts will not help you get rid of fat in a tar­get­ed man­ner. The fat lay­er decreas­es grad­u­al­ly through­out the body, so an inte­grat­ed approach is need­ed here. Anoth­er thing is if you want to tight­en your abdom­i­nal mus­cles — then abdom­i­nal exer­cis­es will come in handy more than ever.

Myth #4: Low-fat foods are good for you

Not all low-fat foods are cre­at­ed equal. If you pre­fer skim milk, cot­tage cheese and plain yogurt, then you have noth­ing to wor­ry about. But if you decide to add low-fat ice cream or oth­er low-fat dessert to your diet, then care­ful­ly study the com­po­si­tion and nutri­tion­al val­ue — most like­ly they con­tain more sug­ar or sweet­en­ers.

Myth #5: Fat content is always bad.

Fats pro­vide a feel­ing of full­ness, sta­bi­lize blood sug­ar lev­els, and help in the absorp­tion of essen­tial nutri­ents such as vit­a­mins A, D, E and K.

Myth No. 6: You can lose weight with juices and smoothies

These drinks have lit­tle or no fiber but are high in fruc­tose and emp­ty calo­ries. At this rate, you are more like­ly to want to eat rather than lose weight. Be pre­pared for fluc­tu­a­tions in blood glu­cose.

Myth #7: Green tea helps burn fat

This is not a mag­ic potion, although it is undoubt­ed­ly a use­ful drink. Green tea is rich in antiox­i­dants and a vari­ety of min­er­als and nutri­ents.

Myth #8: You can’t eat at night

Food remains food at one hour of the day or night. What mat­ters most is how much food you eat and how often you go to the refrig­er­a­tor. It is the num­ber of calo­ries that mat­ters, not the time at which they were eat­en. To check whether you’re real­ly hun­gry or just want­i­ng a snack out of bore­dom, stop for a minute, drink a glass of clean water and think again.

Myth #9: Small and frequent meals will help you melt fat.

In fact, you risk eat­ing much more than planned because you nev­er reach the feel­ing of full­ness. Dietit­ian and nutri­tion­ist Maria A. Bel­la rec­om­mends eat­ing three meals a day with a snack.

Myth #10: To lose weight, you need to eat less.

It is much more impor­tant to burn more: for exam­ple, if you do not move at all and also reduce your calo­rie intake, you are harm­ing your body. As a result, it is not fat that is burned, but, first of all, mus­cle tis­sue. Try increas­ing the amount of activ­i­ty in your lifestyle.

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