The world is literally obsessed with a healthy lifestyle, today it is not just self-care, but also one of the indicators of special status. For some, regular exercise, a healthy diet, and the prevention of chronic stress have become almost magical rituals. But even taking into account the frenzied popularity of HLS, this topic is full of myths that are supported by marketers of sports food manufacturers, dietary supplements, training equipment, etc. In the book by Semen Lavrinenko and Anastasia Ponomarenko, “Dietological nonsense: Overthrow of myths,” published by Alpina Publisher, Especially popular misconceptions about a healthy lifestyle.
Myth 1. You need to drink at least 2 liters of water per day.
In fact, the amount of water drunk per day , like everything related to health, is deeply individual. So, if you have kidney problems, then drinking such an amount of liquid is harmful. Doctors believe that drinking is necessary so that a person does not feel thirsty. It all depends on the weight, age, nature of work, physical activity, human diet and even the climate in which he is at the moment. Do not exclude that water enters the body with solid food, as well as in soups, juices, etc.
Scientific evidence of this particular figure – 2 liters of fluid per day – has not yet been discovered, focus on your own feelings and do not allow thirst.
Myth 2. You need to eat more fat-burning foods.
“People have some strange idea of biochemical reactions in our body. As if a drop of pineapple juice – namely, pineapple is positioned as a “super fat burner” – is similar to a drop of Fairy. “A drop of juice fell somewhere on a fatty piece in the stomach – and there is no fatty piece.”
The breakdown of fats is a cascade of biochemical reactions, but in order to “kill” fat, you just need to spend more energy than you get. Instead of drinking “special drinks” in liters, hoping to break down everything that’s fat. These are just juices, and often also with a lot of sugar.
Myth 3. You can practice in the gym without a trainer.
“Here you must add: without a good coach. For a bad coach is not only not needed, but also harmful. “
A bad trainer overwhelms you with complex information and draws up ornate training schemes, trying to show that only he will lead you to a “bright sporting future.” He is not interested in your state of health , does not follow the pulse and offers his “copyright” training methods, which consist only in periodically adding weight and encouraging with the phrase “come on, you can.”
A good coach does the opposite, you can notice the results after 1-2 months of regular training.
Myth 4. After cessation of sports, muscles turn into fat.
Very often, pharmaceutical companies advertise “magic potions” to save you from such misfortune. But if you think about it for a while, you will recall that adipose and muscle tissues have different structures, so muscles cannot turn into fat in any way. As well as fat in the muscles. Of course, if you stop doing fitness, then the muscles will become thinner, but they will definitely not turn into a different kind of tissue.
Myth 5. I’m happy with my weight, but I want to lose weight in my hips
So far, no one has managed to get rid of body fat locally. Unless with the help of surgeons. Even if you work out 5 times a week, each time spending several hours in the gym, even if you put on “underwear for weight loss”, smear yourself with “fat-burning” gels and drink “tea for weight loss” after training, you don’t have to deal with fat precisely will succeed.
If you pump the press, the muscles in the abdomen will become stronger and more elastic. Yes, body fat will become less noticeable, but will not disappear! Fat burning is impossible without aerobic exercise, that is, it means long workouts at a fairly low heart rate. Be sure in this case you will burn fat everywhere, and not just in the hips.
Myth 6. With age, it is difficult to put in order a figure, because the metabolism slows down.
Of course, the older we are, the slower all processes in our body occur. But metabolism slows down by only 2% every decade. So if you gradually reduce the calorie content and portioned amount of food, you will not notice any special changes in the assimilation of foods.
“The main enemy that guards us with age is a decrease in overall physical activity. In youth, any activity, any adventure is perceived with enthusiasm. With age, this stupid question arises in full growth: why? Why go to a fitness club when you can sit on social networks and discuss the new hairstyle of some serial heroine? And if you also eat high-calorie foods, then it’s true that you are unlikely to lose weight and put your figure in order. ”
Myth 7. To lose weight, you must definitely exclude carbohydrates from the diet.
By eliminating carbohydrates, you will imbalance the diet because we need carbohydrates. Proper nutrition includes proteins, fats and carbohydrates. One does not work without the other.
Myth 8. Ideal weight is a growth minus 110
This formula was invented more than 100 years ago. Soviet readers met it in the book by S. Wendrowsk “100 Minutes for Beauty and Health”, published in the mid-1980s. But remember that it is not so much the final figure in kilograms that matters, as the body structure, the ratio of fat and muscle mass. First of all, take care of her, and not about the mythical figures on the scales.
Myth 9. You can’t eat after 18:00
You can eat any digestible food, mainly protein. Exclude products that cause fermentation at night: wine, kefir, pastry. Yes, even harmless kefir is better to drink 2-3 hours before bedtime.
If you go to bed around midnight, six hours to six. And then your body will languish in anticipation of breakfast for at least another 6-7 hours. Agree, a pretty big break in food!
“Never, never believe any myths about quick results, if it concerns health and a beautiful figure. No magic pills, as well as amulets from badger paws on the neck, spoken under the full moon, will not allow you to quickly remove what you have been saving for years, and sometimes decades. Only one thing will help – painstaking work, taking into account the characteristics of the psyche, physiology and under the guidance of a competent specialist. ”
In this book you will find many more nonsense that are rooted in the public mind as stereotypes. It is they who often interfere with decisive action, and also justify the hopeless: “And there is nothing to try, nothing will succeed anyway.” But remember that having realized the main obstacles to overcoming bad eating habits, you also need to learn how to get around these obstacles.