If I see ONE MORE claim on a product or service that promises you’ll, “lose weight fast,” “lose 10lbs in one week,” or get a “flat belly in 5 days,” I think I’ll die. Or pass out from screaming, “are you SERIOUS?” Let’s take a level-headed look at some common beliefs about weight loss…

Did you know…?

Myth #1: A detox diet will increase energy, rid the body of toxins, and boost weight loss.

Truth: Save your money. Toxins, or by-products of normal, daily metabolic activity, are just that – normal. Yur liver and kidneys rid the body of unwanted toxins every day. In fact, that is their job! A safer, more effective alternative to detox juices, pills, products and supplements is to make healthier nutritional choices every day. Little things like reducing your daily intake of sugar, saturated fats, alcohol, refined flour, pesticides, chemicals and unnecessary additives and chemicals, while increasing your daily intake of fruits and vegetables; whole grains; quality protein such as fish, eggs, lean poultry and beef will take a you a long way baby! Also, add more mono- and polyunsaturated fats, such as those found in olive oil, salmon and tuna, and nuts.

Myth #2: Vitamins will give you energy.

Truth: Unless your vitamin comes in the form of a nutrition / sports bar that has carbohydrates and protein, your vitamin will not give you energy. Energy, or fuel for your body, can only come in the form of calories. Vitamins and minerals should  supplement what you eat by filling in the gaps when not enough of a specific nutrient is consumed. Want more energy? Eat carbohydrates.

Myth #3: Carbohydrates are bad. To lose weight, you should eat more protein.

Truth: Fruits, vegetables and whole grains, like brown rice, quinoa, spelt, bulgar, and flax seed (all high quality carbohydrates) are crucial components of any diet. Carbs provide the body with energy, and if you don’t get enough, you might downshift your metabolism into low-gear, thus burning fewer fat calories during the course of the day. The other undesirable side effects of eating too much protein:

• The liver and kidneys are forced to work harder, creating unnecessary metabolic by-products.
• Headaches
• Poor endurance
• Muscle tissue breakdown
• Dehydration

The solution: aim for 50-60% of daily calories from quality carbohydrates!

Myth #4: Exercising on an empty stomach will help burn fat.

Truth: This goes along with the myth that you should exercise in the morning before you eat so you’ll burn fat. That too is a myth. You need energy to workout effectively. Without enough of it, you will lose oomph quickly (read: “you won’t burn as many calories while you workout”) and possibly force your blood glucose level to plummet, placing you at risk for dizziness, faint, or worse, a coma.

If working out on an full stomach causes you to feel nauseous, try a snack that contains both protein and carbohydrates, such as whole grain cereal and low-fat milk, 30-minutes prior to working out.

(See “Fuel your early morning workouts” for more on the importance of eating before a morning workout.)

Myth #5: Diet “X” worked for my neighbor, so it will work for me too.

Truth: There is no such thing as a “one-size-fits-all” approach to weight loss. The best plan is one that matches your special needs and takes into consideration things such as your current weight, weight loss goal, activity level and medical history. A registered dietician can help you create a plan that is just right for you.

Need help finding a registered dietician near you? Visit the American Dietetic Association.

Other helpful links:
* Ideal Bite
* The Daily Plate
* Eating Well

A recent article in The New York Times brought up a very important point (and one often ignored by fans of “instant gratification”) – getting the results you want takes times. Sounds profound, doesn’t it? In fact, it may take a LOT of time to reach your goal weight, or to feel comfortable and confident in your swim suit.

Discouraged? Don’t be. It’s tough when you watch weekly episodes of The Biggest Loser and see contestants losing massive amounts of weight each week. Remember, these individuals are under medical supervision, do many hours of physical activity each day and have a team of dietitians assisting with meal plans designed to facilitate weight loss. It doesn’t help either that book shelves are lined with titles that claim you can achieve the body of your dreams in as little as 4 mins per day, or with as few as 6 exercises performed twice per week. Boy, wouldn’t that be nice? And what about teas that supposedly burn fat? And, the countless number of pills, potions, and cleansing products that promise quick and permanent weight loss – they all sound wonderful, don’t they? Too good to be true? Why, yes. For the average Joe (yes, that is you), 1-2 lbs of weight loss per week is typical, and healthy.

Did you sit down on Dec. 31st and write down a list of health and fitness goals for 2009? Are you already frustrated with your results, or worse, given up on achieving them? Read Gina Kolata’s article, then go grab your list and get back to work. You CAN do it – it just takes time

What is the number one goal most individuals have when they initiate a new fitness program? You probably didn’t have to flex your brain muscle much on this one — most people want to lose weight. Or put another way, they wish to burn fat! And lots of it.

To burn fat, a few things need to happen:

1) Get in the “200 club!” The “200 club” is what you get to “join” when you accumulate 200 or more minutes of cardiovascular activity per week. This seems like a lot, but if you break it down by day, that is roughly 30 minutes of cardiovascular activity per day. The good news is that it doesn’t have to be one long bout of sustained effort – 2 to 3, 10 min bouts of cardio will do!

2) Cross-train! If you typically only run, then add cycling. If you are an elliptical machine junkie, try cycling 1-2 times per week. Ideally, you will want to cross-train between 2 or more modalities within the week, but adding variety every couple of weeks is great too. Do what you can, when you can, and mix it up as often as you can.

3) Strength train! Studies show that EPOC (post-exercise oxygen consumption) remains elevated, burning fat for hours after a solid strength training routine (8-10 total body exercises, 8-12 reps per exercise to fatigue, 2-3 sets per exercise).

4). Circuit train! Circuit training is a great way to turn up the heat, add some variety to a stale routine, and I find it makes the time pass more quickly on those days when I’m just not in the mood for 40 mins of cardio or 40 mins of strength training. With circuit training, you can alternate between strength sets and short, but intense, bouts of cardio.

Here is a fun circuit routine to try:

1. Strength sets of Chest Press and Leg Press
2. 3 minutes of cardio at 75-80% of max heart rate
3. Strength sets of Rows and Dumbbell flyes
4. 3 minutes of cardio at 75-80% of max heart rate
5. Strength sets of Calf Raises and Reverse Lunges
6. 3 minutes of cardio at 75-80% of max heart rate
7. Strength sets of Overhead Shoulder Press and Lat Pulldowns
8. 3 minutes of cardio at 75-80% of max heart rate
9. Strength sets of Bicep Curls and Tricep Press-ups

Do 8-12 reps of each strength exercise to fatigue (i.e., the last rep is hard), 2 sets of each with minimal rest between.

As always, combining healthy eating with any exercise routine will produce results more quickly than exercise alone, so eat smart AND work out smart.

Cheers!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.