Weight Loss Myths - Facts vs. Fiction

There are so few areas of science filled with pseudoscience and myths as those that surround weight loss. Everybody desires simple, dependable, weight loss results. Unfortunately, as of today, there are no magic bullets. There are, however, some myths that need to be debunked.

There are still many unsubstantiated weight loss myths floating around. You may have come across this one: consuming ice cream induces weight loss. This myth operating as scientific fact claims that, because ice cream is cold, and it takes energy (calories) to heat it, your body is using up calories when you're eating ice cream.

Your body does require energy in order to heat up ice cream, and to digest it. Basic physics - when applied to human physiology - stipulates that energy is required for any action that the body makes. Consuming ice cream, commonly high is sugar and fat, consists of many more calories than are utilized to heat and digest it. In other words, take it easy on ice cream and other various desserts unless you want to pack on the pounds.

The ice cream myth is substituted for water at various times. Water, on the other hand, has no calories so you're better off with it as opposed to soft drinks or juices. The energy requirement to heat water to body temperature is so miniscule it has no effect on actual weight loss. Sometimes, when the body is mildly dehydrated, it may cause an increase in appetite levels. Drinking water can suppress your appetite and, compared to soft drinks or various juices, it is much lower in calories.

Here is another popular weight loss myth you may have heard: adding a pound of muscle enables the body to burn an extra 50 calories on a daily basis. Besides the fact it isn't true, it is basically a nonsensical statement. How long does it take to burn this mythical '50 calories'? If you're sitting, your body will burn about 70 calories per hour. The body utilizes energy to pump blood throughout the body, regulate internal processes, repair cells, and maintain internal temperatures.

A pound of muscle will use at most roughly a dozen calories per hour. The average man will burn approximately 350 calories in a workout lasting 60 minutes. With that being said, adding muscle is a great idea, mainly because it requires a maximum amount of effort. This can accomplished through weight training, running or other types of intense exercise. Gentle exercise, such as walking, is beneficial for overall health and metabolism, but it doesn't build any muscle.

Intense exercise will increase metabolic rate for the whole day, enabling an additional 250 calories to be burned. Brisk walking can provide similar results, but at a much lower level. It is still wise to workout every other day if possible. You should also include brisk walking on any of the days you aren't working out. It keeps you limber, stretched, and helps to prevent muscle soreness, tightness and lactic acid buildup.

The bottom line is, if you consume more calories than the body utilizes, the excess energy is stored as fat. This is usually in the form of chemical bonds in fatty tissue. When the body has a calorie deficit, meaning that it needs more energy than you have given it, it will turn to fat stores to obtain its required energy needs. This, in turn, leads to weight loss and lowered body fat. The best way to achieve weight loss and a low body fat level is through a combination of of regular exercise and a well-balanced diet.