BY KITTY FINKLEA (Special to the Morning News)

In the battle of the bulge, it’s easy to be fooled by some of the eating and exercise myths floating around. Here are some facts about five popular nutrition and exercise myths:

Avoiding carbohydrates is the best strategy to lose weight. It depends on the carb. First off, carbs are the primary fuel source for the brain and exercising muscle. They are predominantly found in grains, vegetables, fruit, and sugar. If carbs are consumed from processed white flour and sugar products, these calories add up quickly and promote more insulin production, which triggers the body to make and hold on to more fat. Carbs coming from whole grains, vegetables and fruit provide a myriad of healthy substances including fiber, vitamins, minerals and phytonutrients. Mountains of research show these foods decrease the risk of certain diseases so it is not a good thing to eliminate them completely from your eating plan. Bottom line for weight loss is to control portions of all foods, including carbs.

Healthy foods are more expensive. Not necessarily. To eat healthy on a budget takes some thought, research and planning. Load up your grocery cart with some cheaper healthier alternatives including: grains, regular oatmeal (there are microwave instructions on the box), brown rice, whole wheat pasta, quinoa, popcorn kernels. For fruits and veggies, look for sales and in season fresh produce; generally, inexpensive alternatives include cabbage, canned or boxed tomatoes, onions, plain frozen veggies, apples and bananas. For protein, buy peanut butter, dried peas and beans (easy to cook in the crockpot). On the carnivore side look to eggs, chicken thighs or yogurt.

If you drink enough water, you don’t have to worry about sodium. Excess sodium causes fluid retention and puts extra stress on the kidneys to flush it out. Drinking water does help flush it out but doesn’t counteract the negative effects of too much sodium. General guideline for sodium is 1,500-2,300 mg per day. As a reference, 1 teaspoon of salt contains about 2,000 mg of sodium but you can easily get way more than recommended if you eat out or consume processed foods. You may need a bit more sodium if sweating profusely or working outside on hot, humid days.

Sit-ups will help you lose belly fat. Core work is great to strengthen and tone the abdominal muscles, help with balance and it does burn calories – on average about 50 calories for 10 minutes of moderate intensity for a 150 pound person. But don’t think you can spot reduce because the body doesn’t work that way. Fat loss comes from all areas and genetics determine where you will lose fat the quickest. The best way to lose weight is by eating right along with regular exercise combining cardio and strength training; adequate sleep and managing stress effectively are important too.

Muscle weighs more than fat. A pound of muscle will weigh the same as a pound of fat since they are both 16 ounces by weight. The exciting part is that muscle is more dense and takes up approximately 18 percent less space than fat. If you’re doing cardio along with weight training, you may not lose weight as quickly but you’ll be getting smaller and more firm. Muscle also burns more calories than fat which increases metabolic rate, an important fact as we age and naturally lose more muscle.

 

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