Nutrition Myths

Nutrition 

  • Myth: Eating past 8 will make you gain weight. 
    • Fact: There has been no direct link with eating past a certain time and gaining weight. Weight gain happens when you consume more calories than you burn, therefore the time of day that you eat does not matter. However, eating right before bed can cause indigestion, acid reflux and heartburn. 
  • Myth: You have to give up all your favorite foods to lose weight. 
    • Fact: You do not have to give up your favorite foods to lose weight. Decreasing the amount of your favorite high-calorie foods or eating them in moderation can be a part of your weight-loss plan. Just remember to be aware of the total amount of calories you consume for the day. 
  • Myth: You have to be skinny to be healthy. 
    • Obesity and overweight are associated with many health conditions, including diabetes, heart disease, depression and premature death. However, being skinny does not mean you are healthy. Consuming a nutritious diet and maintaining an active can improve your health significantly.  
  • Myth: Carbs make you gain weight. 
    • Fact: Eating a moderate amount of nutritious carbs (whole-grain) that are high in fiber, vitamins and minerals will benefit your health. However, it is important to note that indulging in carb-rich foods (cakes, cookies, white bread) that contain a lot of sugar can cause increased weight gain. 

 

For more nutrition myths debunked visit, Some Myths about Nutrition

 

Physical Activity 

  • Myth: Physical activity only counts if you do it for long periods of time 
    • Fact: The Physical Activity Guidelines for Americans, 2nd Edition, recommends 150 minutes of physical activity. This can be broken into 30-minute bouts, 5 times a week or three 10-minute bouts a day, 5 times a week. Long periods of physical activity is not necessary to obtain the health benefits.  
  • Myth: Lifting weights will make me look “bulky” and not help me lose weight. 
    • Fact: Lifting weight help strengthen your muscles and provide various health benefits. Muscle strengthening activities actually help control weight by increasing the amount of energy burning. Becoming “bulky” happens when you do intense strength training to build large muscles. Doing other forms of light strength training exercise, yoga and pushups, can also help build muscle strength but not build large muscles. 
  • Myth: Being physically active is too expensive. 
    • Fact: Physical activity can be done anywhere and doesn’t require special equipment. Take advantage of the outdoors to go for walks or runs. Get creative by using household items to workout with. Using a case of water or multiple books can be used as weight, or your towel as a yoga mat. You can even use your stairs at home or apartment complex as a Stairmaster. The possibilities of getting active with your surroundings is endless. 
  • Myth: I’m too old to start engaging in physical activity. 
    • Fact: You are never too old, physical activity has many health benefits for any age. It is recommended that adults over the age of 65 engage in 150 minutes of moderate-intensity aerobic physical activity. Regular movement and activity can help relieve joint pain and decrease injury related falls by improving balance.  

 

For more physical activity myths visit, Common Myths About Exercise