To Your Health August, 2010 (Vol. 04, Issue 08)

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Health and Fitness Myths

By Dr. David Ryan

It's an absolute madhouse of information coming at you on TV, the Internet, newspapers and magazines. So-called "fitness experts" seem to be everywhere, filling our heads with all kinds of information.

Is it reliable? Not necessarily. Obviously we're not getting enough of the right information when it comes to nutrition and weight loss, since rates of obesity and weight-related diseases are skyrocketing. In fact, one-third of our children are now overweight. So either we're ignoring the truth or we're not getting it in the first place.

The first truth, albeit a regrettable one, when it comes to health and fitness is that if there is a dollar to be made, someone will step up to the plate and act as if they are an expert. That's why we're inundated with infomercials touting weight-loss products, fitness equipment and other products "guaranteed" to fulfill our health and fitness needs. But are the claims supported by fact?

I started learning for myself about health and fitness over four decades ago. Just like you, I wondered what worked and what didn't, and tried several "quick fixes" that never seemed to work out. Well, I have learned my lesson, and so can you. Take a walk with me and learn about what really works and what doesn't. It's time to bust some of the myths of health and fitness.

I. The Longer You Exercise, the Better Your Results

Many people think that the longer they exercise, the more weight they will lose. The reality is that in most cases, the more you exercise, the more you stimulate your body to burn fat. That's good, but it also increases production of a hormone called cortisol, which often causes your body to store more fat as fuel for the next time you work out. The key to optimizing weight loss is to exercise for approximately 45 minutes per session. If you want to exercise more during a day, that's OK, but divide up your workouts so you only work out for 45 minutes at a time. (For example, work out for 45 minutes in the morning and 45 minutes at night.) That is what the pros do to lose weight fast.

II. Eat Less Food = Lose More Weight

While in general this is true over time, many people think that if they essentially quit eating (eat only a few meals a day, or eat very little) they will lose weight. The body senses the lack of food, digestion slows down and the body holds on to fat. It's essentially the hibernation concept; good for bears, bad for you, particularly if you're trying to lose weight. To lose weight effectively, don't stop eating; eat smaller meals more often to optimize your metabolism. That way, your body will burn more fat instead of storing it; in fact, it will burn fat even when you're not exercising!

In terms of meal portions, use the size of your fist as a general guideline: one hand for protein, one hand for fruits/vegetables, etc. Try eating meals that can fit on a small tea cup saucer.

III. No Pain Means No Gain

If you live long enough, you are likely to experience some sort of condition that causes pain. When that happens, your first instinct is probably to avoid exercising; and you're not alone: Many people avoid exercising when they're in pain. Others take massive amounts of drugs to mask the symptoms and often do more harm than good, considering the known side effects of medications.