Five Biggest Myths About Fat Burning

Whether you have 5 lbs. to lose to fit into an old pair of jeans from high school or 100 lbs. to lose as part of an entire lifestyle makeover, you should understand how weight loss works. Unfortunately, advertising and aggressive marketing has generated a significant amount of misinformation about dieting and fat loss. It's important for you to have a general idea about dieting and fitness in order to reach your goals.

Myth: Foods Can Burn Fat

Student Health Services at West Virginia University explains that there is no such thing as "fat burning foods" that directly burn body fat. Certain foods such as grapefruit and celery have been called "negative calorie foods." These so-called negative calorie foods supposedly take more energy to chew and digest than their caloric content. In theory, you'll lose weight by eating these foods. According to Health Services at Columbia University, there is no such thing as negative calorie foods or foods that require more energy and burn more calories than their caloric content. While celery, cucumbers and grapefruit won't directly burn fat, they are still good foods to have as part of your weight loss diet because they are low in calories.

Myth: All Carbs Are Bad

Perhaps one of the biggest misconceptions about fat burning is the all carbohydrates are bad. While proponents of low- and no-carbohydrate diets may insist that you limit all types of carbohydrates, this is unnecessary. The type of carbohydrate is significant. Vegetables and fruit are complex carbohydrate-based foods that are ideal for weight loss because they're low in calories and rich in vitamins and minerals. Complex carbohydrate foods such as beans and legumes contain large amounts of dietary fiber which helps keep your blood sugar low and helps control your appetite. Nevertheless, simple carbohydrates from processed and refined sugars aren't as ideal for a weight loss diet. Although foods with simple carbohydrates such as commercial cereals and soda are low in calories, these foods raise your blood sugar levels which encourage fat storage.

Myth: Skipping Meals Will Encourage Fat Loss

To lose weight, you need to consume fewer calories than you expend. This is referred to as a "caloric deficit." To create a caloric deficit, you can exercise more to increase your caloric expenditure. While exercise will help and is good for your overall health, decreasing the number of calories you eat or consume is overall a more efficient way to create a caloric deficit. Many people begin skipping meals to reduce the amount of calories they eat. While this may initially cause weight loss, removing too many calories from your diet will result in muscle and water loss. Furthermore, by skipping meals you'll slow your metabolism down and it'll be harder to lose weight and burn fat.

Myth: The Glycemic Index Is the Best Reference to Control Blood Sugar

The glycemic index, or GI, is a reference that predicts the effect a specific food or beverage is likely to have on your blood sugar. Ideally, you should eat low glycemic complex carbohydrates that won't increase your blood sugar. When your blood sugar increases, your body releases insulin which encourages fat storage. In his book "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden explains that the "glycemic load" is a far better indicator than the glycemic index to manage your blood sugar. Foods such as watermelon and carrots have a high glycemic index rankings but won't raise your blood sugar because they don't contain a significant amount of carbohydrates per serving. The glycemic load is a more accurate measurement because it accounts for the glycemic index and the amount of carbohydrates a food item contains.

Myth: You Can Burn Fat in Specific Areas

Unfortunately, it's impossible to burn fat on a specific area of your body. The University of Massachusetts explains that "spot reduction" or burning fat off a specific area of your body is impossible. Fat loss occurs proportionally off your entire body and is a product of a diet that has a caloric deficit. Many people think that doing crunches or sit-ups will burn fat off their stomach and give them a "six-pack" or defined abdominal muscles. Defined stomach muscles become visible as a result of low body fat percentages; not exercises that target a particular muscle group.