6 Calorie-Burning Myths Debunked

6 Calorie-Burning Myths Debunked

Counting calories has been a popular diet method for many years to help people lose weight. These days, there are many apps dedicated to food journals and keeping track of your calories throughout the day. Some people plan out their workouts and meals ahead of time to make sure they’re burning more calories than they’re taking in. Others fly by the seat of their skinny jeans and plan meal by meal throughout the day, while penciling in the occasional trip to the gym. The best part of calorie counting is knowing how many calories you burned after some heart pumping workouts. However, there are a few calorie-burning myths that might have you heading back to that food journal to make some difficult adjustments. Here are 6 calorie-burning myths that we have debunked.

1. Six small meals vs. Three square meals: While most of us were raised with the notion that we should eat three square meals each day, many people now believe that it’s better to eat smaller portions more frequently in order to help keep your metabolism working. But does constantly snacking really burn more calories? A recent study found no differences in weight loss among dieters who ate three or six times a day. However, researchers did note that eating more frequently may help keep between-meal hunger pains at bay. You should settle on an eating plan that keeps you satisfied and full so you’re less likely to binge due to hunger.

2. Working out in cold weather burns more calories: Don’t you think the northern states would be littered with runners and walkers in the dead of winter if this were true? It’s more like half true. Because shivering from cold temperatures revs up calorie burn, you will torch more as your body works harder to heat itself up. However, this calorie-burning myth is up for debate as in hot weather you will surely sweat more while exercising. When the temperature plummets, be smart and bundle up because the miniscule bump in calorie burn isn’t worth increasing your risk of getting sick.

3. Foods with negative calories: Some foods that take more energy to digest than they contain are known as negative calorie foods. However, the calories you need for digestion won’t ever exceed the number of calories any type of food contains. This calorie-burning myth is only semi true in that there are zero calorie foods, but no actual negative calorie foods. However, non-starchy, low-calorie veggies can still help you lose weight since their fiber and water content will keep you feeling full for longer.

4. Cardio on an empty stomach: This is a calorie-burning myth believed by many people and needs to be debunked. If you exercise on an empty stomach, you will actually burn more muscle than fat, and you will most likely not have the energy to really get in a good workout. Exercising on an empty stomach vs. a full one comes down to personal preference and how you feel during your fitness routine. You may burn more calories from fat if you exercise after a snack, but it ultimately doesn’t matter because if you burn more fat during a workout, your body physiologically adjusts to burn less fat post-exercise. The bottom line is that to eat or not to eat before a workout is a personal preference, but having some food in your stomach will give you energy to power through and give it your all.

5. To lose weight you have to burn 250 calories per workout: Losing weight isn’t about the set number of calories you burn, but rather the calories expedited verses the calories you take in through food. What you do over the course of a week has a greater impact than focusing on the day-to-day. This means if you’re not feeling well one day and skip a workout; it won’t make a big difference in the long run. Focusing on the calories you burn compared to the calories you eat is the best way to lose weight.

6. All calories are created equal: Don’t we wish! This calorie-burning myth would mean that 100 calories of chocolate cake is the same as 100 calories of carrots- which is clearly untrue. Your body burns nearly 50% more calories after eating a meal packed with whole foods versus an equivalent meal made of processed fare. Your health as well as your weight loss depends on the nutritional value of foods you eat, not just the amount of calories in them.

Read More

Learn How to Personalize Your Weight loss Plan… And Stick to It

gallery_big_weight_loss_plan

If you have vowed to start a weight loss plan, you have mastered the first step. Planning your weight loss plan and actually sticking to it takes time, patience, motivation, and determination. Often times, people start a specific plan but don’t pull through to see the end results they desire. Learning how to personalize a special plan that will work for you is essential because everyone gets through their weight loss journey differently. Just two weeks of eating healthier can be a great start, get you on the right track, and help you adhere to a set routine. This will make it a lot easier to sail through the rest of the month or months, depending on how long you make your plan.

Plan Ahead

Making a weight loss plan takes preparation and some planning ahead. Not being prepared is an easy way to get off track and sabotage your plan. Plan your meals and snacks a week in advance so that you assure yourself you will be eating healthy meals that week. When getting groceries, only buy healthy foods so that when you come back from a long day at work, you open your refrigerator to only healthy foods. If you decide you want to eat out that day, look at the restaurant’s menu in advanced to scan for the healthier dishes.

Make Rules

Making rules for yourself is a great way to personalize your weight loss plan because these are YOUR rules— nobody else’s. These guidelines will help you stay committed and serves as a guide to follow each day. Make rules such as “no candy or sugar at all” or “do 50 crunches before bed each night”. Write these rules down and hang them where you can see them clearly. Following these rules will help you form a distinct habit and eventually, you won’t even have to look at the rules to be reminded. Once the habit forms you will be more likely to automatically follow your rules.

Tip: Tell your close friends your weight loss rules so that they can help support your plan and prevent you from letting go. This can be a great help because it can be hard to stick to a plan when you are distracted with friends.

Keep a Food Diary

Keeping a food diary is a great way to track your plan and help you stick to your plan each day. Write down everything you eat and drink so that you can look back without having to remember off the top of your head. Writing things down actually helps you stay committed and reminds you what you are trying to achieve.

Motivate yourself Daily

This is an important step because throughout this process, staying motivated is what keeps you going one day after another. To keep your eye on the prize, write a list of reasons why you want to lose weight and how you will feel once you get to where you want. Reading this list every morning will remind yourself why you are putting in all of this hard work. You have reasons why you started the plan in the first place.

Reward Yourself for Achievements

Rewarding yourself as you meet mini goals is a way of reminding yourself that your weight loss plan is worth it and that you can do it. Determine which mini goals you want to reward yourself for and figure out how you want to reward yourself for those goals. Buying a small treat for yourself, whether it’s the pair of shoes you’ve wanted or just an afternoon outing is a great way to reward yourself.

Accept Mistakes

Sticking to your plan 100% perfectly without any mistakes is unrealistic. Don’t expect to be perfect. If you fall off plan—which you will once or twice—don’t think it is the end of the world and that you should give up. If you allow room for a couple of mistakes, you will be amazed at how easy it is to get back on track. This step, for many people, seems to be  the biggest hurdle. Don’t be that hard on yourself— you are human after all.

Read More

What is A Yoga Retreat And Do You Need To Attend One?

A yoga retreat is like a vacation to a tranquil, beautiful place where you do nothing but yoga and relax to calm your mind, body and soul. The environment is peaceful and conducive to meditation. Basically, it’s a vacation without the sightseeing, furious shopping and the usual wining and dining.

Girls-Yoga-Resorts

Yoga retreat is a newly born thing and more and more female choose to try this to calm down stressful day life, does it effective?

Should you attend a yoga retreat?

This is an entirely personal decision. You will need to decide for yourself what you truly need. Do you need stimulation? Do you need peace? Or excitement? The questions you ask yourself will determine whether you do need a yoga retreat.

If you work a relatively mundane job that is not very stressful, then what you need may be shopping and excitement. You may feel like your life is boring and you are stuck in a rut. Use your vacation to do something exciting. Have a blast.

However, if your job constantly involves you hurrying around to meet next to impossible deadlines or if your boss is highly demanding and constantly gets on your nerves, your frazzled nerves may be in need of a yoga retreat. These retreats are for people who want to calm down. Stress levels may be too high and you just want a break from your job, people and society in general.

If you feel this way, you definitely need to attend a yoga retreat. The break will be extremely beneficial to you. There are a few things you need to take note of before you pay for your retreat.

Firstly, check where the retreat will be. Is it a private facility? Is the environment pleasant and peaceful?

Secondly, check if it is comfortable or simple. Some retreats are extremely basic and you really do not have much except for the bare necessities. Other retreats have all the 5 star comforts. Neither is good or bad. It’s your choice. If you just want peace of mind but want to be relatively comfortable, you may choose a resort that has more amenities and facilities for your comfort. If you want to live like a true yogi with only the basic necessities for survival, choose such a package. It’s totally up to you.

You also need to choose a package that suits your budget. Do not opt for a retreat that is more than what you can afford and put the charge on your credit card. When you’re back from the retreat, whatever peace you gained will fly out the window when the credit card bill comes.

Check how many meals you will be served. Basically, you want to know you’re getting your money’s worth and not being fleeced by all the advertising and marketing. If you’re paying more for a retreat and they’re serving you a bowl of baked beans daily, you are going to be more annoyed than calm. So, do your due diligence and plan your retreat wisely.

At the end of the day, a yoga retreat is a personal choice. If your budget allows it and you feel like you need one, then by all means go for it. However, if you can’t afford one, do not fret. Even a short 4 day break from work spent at home in quiet can be blissful. Turn off the TV and keep distractions minimal. Do your yoga at the park or somewhere quiet. It can still be peaceful.

 

Read More

What If I Can’t Do A Particular Yoga Pose?

There may be some yoga poses or asanas that you are unable to execute despite practicing them for a long time. This is not as uncommon as you think. We live in a fast paced world where everybody wants results fast. They want to lose weight fast. They want to get rich fast. Fast, fast, fast.

when you can not do some yoga poses, what should you do and what you need to know?

Sure, you may could not master all yoga poses but you should know yoga is not a quick learning thing, you must practice each day and keep for a very long time.

The reality is that yoga takes time to master. It is a never ending journey towards self-discovery and attaining inner peace. Yet, so often people associate success in yoga with being able to execute the complex moves such as arm balances, headstands, etc.

This is wrong. If you can’t do a particular pose, ask yourself how much time you have spent on it. Be honest with yourself. Maybe you only spent a month practicing it when you may need to spend 6 months on it. You will get the pose when you are ready.

In some cases, your muscles may not be strong enough for you to hold the pose. Certain poses which seem to require strong arms may also require you to have a strong core. If your arms are strong but your core is weak, no matter how hard or long you try, you will not be able to do the pose. You must look at the pose and figure out what muscles it recruits and strengthen those muscles.

Are you overweight?

Even if you have been doing yoga a long time, the hard truth is that if you’re overweight, certain poses may just be impossible for you. The physics behind the poses require you to be lean, proportionate and balanced. An oversized tummy is going to make an arm balance very difficult to execute.

So, you should watch your diet and try to shed excess weight. The best yogis all over the world are often lean and slightly muscular. They watch their diet and keep it clean and wholesome. This is crucial to overall good health. Clean up your diet and eat foods that are beneficial to you.

see video below about some hard poses deconstructed

Sometimes doing the same poses over and over again may lead to stagnation. If you have been doing the same routine for months, try a new routine. The new challenges you face will force your body to adapt and get stronger. You will develop strength in muscles that weren’t being targeted before. Very often once these muscles get stronger, you may find that the pose you found impossible to do before is a piece of cake now.

Make yoga a daily practice. Unlike resistance training or hard cardio interval training, yoga is relatively low impact and less strenuous. This makes it perfect for a daily exercise routine. The more you practice, the better you will get.

Always remember that you’re not in competition with anybody. You should aim to clear your mind, breathe properly, stay focused and make the mind, body and spirit connection. Aim to take your consciousness to the next level. That’s what yoga is all about. Raising your level of awareness. Once you can do this, the poses will come slowly but surely.

Guest posted by Berniece N. Prado

 

Read More

Is Laughter Yoga Effective or Just A Ridiculous Fad?

Wikipedia defines laughter yoga (Hasyayoga) as a practice involving prolonged voluntary laughter. Laughter yoga is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter.

When done in groups, with eye contact and playfulness between participants, forced laughter soon turns into real and contagious laughter. Laughter yoga does not involve humor or comedy.

Is Laughter Yoga Effective or Just A Ridiculous Fad? Keep reading on

You may heard of laughter yoga or even never know it, is this a scam or just a new effective fad thing? Keep reading.

To most people watching this from the outside, laughter yoga may seem ridiculous and even mildly annoying.

This form of yoga unlike traditional yoga that is over 5000 years old, is relatively new. It was developed by an Indian physician named Madan Kataria. Since this yoga is still relatively new, it’s really difficult to say if it is effective or beneficial. Any benefits that can be gained from laughter yoga can be derived from normal yoga with less humiliation. Whether you choose to take part in laughter yoga is a personal decision is up to you.

You need to be aware that the idea of laughter yoga tends to polarize people. Most think it is ridiculous and those who do try it say that it makes them feel better. The problems arise when you try telling your friends or family that you’re into laughter yoga. Most of them will think you’ve lost your marbles.

It may be exasperating for you that they just don’t seem to understand what you’re doing. This tends to make some people feel inferior or stressed out and this contradicts what yoga is meant to do. It is meant to make you feel good. So, if you are into laughter yoga and you think your friends and family will laugh at you, maybe you should keep it to yourself and do it since it makes you happy.

The benefits of laughter yoga are that your cardiovascular health may improve and your happiness level will increase. The theory is that your body can’t differentiate real laughter from forced laughter. So, you will reap the same benefits as having a good laugh.

The theory that forced laughter becomes real when done in a group could be true because everyone is laughing at everyone else forcing themselves to laugh. In some strange way this may be true. It’s like watching “Wipeout” on TV and we can’t help laughing as the contestants fall on their face or get thrown off the obstacles. It is hilarious.

Cynics may say that laughter yoga then is no different from watching a funny movie or listening to a joke. They may be right. Laughter yoga doesn’t really have any scientific basis or even make much sense. Only those who seem to do it find it beneficial and many who do give it a try are turned off by it and never return.

Whatever they case may be, laughter yoga can neither be considered effective or ineffective. More research needs to be done on it to get solid proof that it works. If you wish to get healthy and feel better, perhaps you would do well to give laughter yoga a wide berth and stick to the more traditional forms of yoga that have been proven to be effective.

Read More