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Myth 1: Spot reduction works.

Generally speaking, if you focus your exercises and strength training on a specific area of the body, you will reduce the amount of fat in a specific area or areas of the body. In fact, it's not like you'll lose it all in one go; on the contrary, once you start training and exercising, you'll lose weight evenly throughout your body. Similarly, another common myth is that a higher number of repetitions actually burns more fat with a higher number of repetitions, while fewer repetitions of higher weight burns more fat in less time than a higher number of repetitions of lower weight.

Myth 2: Drinking cold drinks will help you lose fat.

This is a widespread myth, and it is certainly credible considering the arguments behind it. Another myth is that every time you drink cold water, your body automatically begins to burn calories because you need to warm up the water. This calorie-burning rush will continue until your body adjusts the water temperature to its normal body temperature. Drinking water (at any temperature) is an important part of any weight loss system, but you shouldn't expect to lose weight just by drinking it. Water keeps your body healthy and flushes your body out of toxins, but drinking it won't help you burn calories if you don't follow a healthy diet.

Myth 3: Eliminating food groups leads to fat loss.

This myth is a bit confusing, so let's get it straight. Abstaining from certain foods (e.g., high-sugar foods) (or at least reducing them) should be part of your transition to a healthier diet. We always want to minimize high-fat (low energy) foods whenever possible. However, not only is it very difficult to eliminate entire food groups and consume only one type of food, but in order to maintain a healthy diet, you need to make a complete selection of healthy foods from all food groups.

Myth 4: A low calorie diet is the only way to lose weight.

Almost all diets are correctly aimed at reducing calorie intake and increasing overall activity levels. The problem arises when dieters think that by drastically reducing their calorie intake, they can lose weight and maintain their weight. It is important to gradually reduce calorie intake so that the body's natural system doesn't go into "starvation mode," which can make the body's system think it needs to store food for a period of time when it may be hungry (this has been part of the system since the beginning of humanity). You should also be aware of your body's natural metabolic disturbances, because when your calories drop dramatically, it slows down and makes it more difficult to lose those pounds.

Myth 5: You have to exercise at a certain time.

I've seen this myth circulate in weight loss circles over and over again for years, and while the "best time of day" always seems to change, the basic idea remains the same. You need to exercise at specific times of the day to get the maximum benefit. In fact, you don't need to exercise at any time of day, such as early in the morning or late at night, as long as you are exercising. Focus on maintaining a consistent program of activity and not on when you actually do it. For moms and business owners, deciding on a specific schedule is not an easy task. So the good news is that no matter when you exercise, your body will burn the same amount of calories for the same exercise, regardless of the time of day.

Myth 6: You should train for XX minutes before you start working out.

I've always believed in this myth myself. The underlying idea is that your body needs to "warm up" for a certain amount of time before going into "fat burning mode", so anything that occurred XX minutes ago simply doesn't count. This is completely ridiculous! You should always strive to include a warm-up (as well as a cool-down) during your workout, but you're actually starting to burn fat at the start.

Myth 7: Eating fat-burning foods to lose weight

If you find a food group or an item that works really fast, let us know! In reality there are no foods that burn fat quickly, but there are foods that can boost your metabolism.

Myth 8: It is best to follow a high-protein, low-carbohydrate diet.

These diets are usually difficult to follow because they are very restrictive about what you can eat. Even though you may lose weight quickly in the beginning, the reality is that your body forms a plateau and it is difficult to get over the "bump". On the contrary, if you follow a healthy diet that includes all four food groups, you can expand your food choices and get the minerals and vitamins your body needs.

Myth 9: Eat less and burn more

Did you know that there is something called "sumo diet"? Sumo wrestlers eat just before retirement and rarely eat all day, which is considered a way to gain weight. The reason for this is not because eating after 7 p.m. makes you fat (because the number of calories you store at the end of the day turns into fat regardless of the time you eat), but because if you eat less, your metabolism slows down and you store fat. It is important to eat regularly six to eight times a day (three meals and every two hours) (a healthy snack helps you feel full and helps your body stay in fat burning mode).

Myth 10: Getting all the fat out of your diet

This myth is not only very difficult to swallow, but can even harm your system. We all need fat in our diet to survive, to nourish our muscles and to stimulate growth.