7 Myths About Burning Calories
How much of what we hear about calorie
burning is true? Does exercise cause us to gain weight instead of
lose it? Do different genders burn calories differently? How reliable
are calorie-tracking apps? We'll separate the facts from the fiction and
get to the bottom of these and other questions concerning
calorie-burning myths.
Many of us have gone through a dieting
experience, and we know that there are plenty of misconceptions about
this topic, such as the link between burning calories and age, sex, and
physical activity. Some of these have a basis in fact, while others are
completely fabricated. In this article, we'll explore seven popular
beliefs about calorie burning and determine which are true and which are
false.
1. Apps and fitness gadgets are not accurate calorie-burning counters
Although the info we provide, such as age, height, and weight can be
helpful, it's simply not enough. Recent studies have revealed the
involvement of genes in burning fewer calories, meaning that two people
with the same body measurements may have very different caloric burning
rates. So, even though these technologies can be useful, it's good to
keep in mind that genetics plays a part too!
2. Low-fat diets contribute to an effective loss of weight
We've tried a lot of different diets in the past - like crash diets and
severely low-calorie ones - and these can cause our body to go into
starvation mode and slow down our calorie burning as a protective
mechanism. Consequently, even if two people are the same age, weight,
and height, they may still burn a different number of calories based on
the number of diets they have done. Those that have gone through cycles
of weight loss and weight gain will burn fewer calories. Moreover, the
more muscles in our body, the more calories we burn, even when we're
just sitting or sleeping. So, two people of the same weight and age,
with the same height, may still differ in terms of the calories they
burn if one of them has a higher muscle percentage and a lower fat
percentage.
In summary, apps can give off inaccurate and
deceiving information. Good news if you're a fan of snacking - peanuts,
almonds, walnuts, sugar-free halva and even ice cream can help with
feeling full. While it was once thought that low-fat diets were the best
way to lose weight, recent studies suggest that low-carb diets are more
beneficial.
Research has revealed that cutting down on carbs helps regulate cravings
for snacks, and fat aids in feeling full for longer. Furthermore,
indulging in peanuts, almonds, nuts, sugar-free halva, and even light
ice cream contributes to feelings of satiety, maintains stable blood
sugar and insulin levels, keeps gluttony in check, and ultimately is
beneficial for long-term health and weight loss. Thus, the popular trend
today is not "Low Fat", but "Low Carb". Exciting, isn't it?
3. You can lose weight without exercise
Exercise is essential for our health, but don't let that be the reason
for turning down a diet. That would be a mistake! Start a diet and add
to physical activity when you're ready. In the end, most of the weight
loss and calorie reduction will be due to diet.
4. The number of calories you burn depends on your age
Generally, this is accurate. As we age, our muscles naturally lessen in
quantity and that leads to abatement in the calories we burn daily.
Moreover, various physical issues like back pain and knee pain can
appear, causing us to move and act more slowly, which decreases the
number of calories burned. Likewise, hormonal changes like menopause in
women and lower testosterone levels in men also result in a decrease in
calorie burn. This can be partly counteracted with plenty of exercise.
5. The body strives to return to its
previous weight and to rise again after a decrease
When you start to put on weight, the existing fat cells become filled up
and if you keep gaining, new fat cells will be created. They will stay
with you forever and ever!
Imagine if you managed to get back to the weight you were in your youth:
even then you would have more fat cells than before. To stay
underweight, these cells have to be smaller than normal, which is not
easy for your body to do. That is why it's so critical to watch your
calorie intake, so the fat cells don't expand again.
6. There's a difference in calorie burning between women and men
Generally, this holds. Men usually use more energy than women, and this
occurs from birth itself. The main cause is that men tend to have a
greater muscle mass and a higher amount of testosterone, which helps to
maintain and form new muscles more readily. On the other hand, women
generally have a higher fat percentage which is important for bearing
children.
If the same food is given to both sexes, men will likely slim down more
quickly. In the beginning, the man may even put on a bit of weight, but
eventually, the pattern will switch.
7. Sports activity increases weight instead
of losing it
A person taking my diet program began going to the gym and surprisingly
put on half a kilo in two weeks even while sticking to the diet. How
come? I'll tell you! Exercises like strength training help to build
muscles in different parts of the body, which then adds a slight weight
increase. It's the muscles that use up much of the energy in our bodies,
and the more muscle we have, the more calories are burned without any
extra motion. Exciting, isn't it?
You can't expect to sprout half a kilogram of muscle in an instant and
start shedding the pounds right away. It often takes a few months before
you start to see the results. This progress will halt if you keep using
the same weights and challenge yourself with the same exercises. So
don't worry if the number on the scale doesn't budge in the first couple
of weeks of strength training. Keep up your healthy eating and you'll
soon reap the rewards: the extra muscle will make a big difference in
how many calories you burn each day.