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10 Dieting Myths You Have to Stop Believing

10 Dieting Myths You Have to Stop Believing


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Don’t fall for these dieting wives’ tales

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The Daily Meal sat down with Dr. Sue Decotiis, a board certified doctor based in New York City with a specialty in medical weight loss and hormone replacement therapy, to talk about the biggest and most flagrant dieting myths that people should be aware of.

Many of the most popular dieting myths can actually be harmful to your health and overall weight loss goals, believes Decotiis. “One of the biggest things I see people clinging to is the myth of the low-fat diet. Even though fats contain more calories per ounce, it is really the sugar in our diets that are making us obese,” she said. “We’re consuming so much more sugar as a nation compared to thirty years ago.”

Don't Fall for It!

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The Daily Meal sat down with Dr. “We’re consuming so much more sugar as a nation compared to thirty years ago.”

Slow and Steady Weight Loss Is Best

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If someone is going to lose weight on their own, they need to take it off as quickly as possible, says Decotiis. “After you lose a significant amount of weight, you only have a certain amount of time before your metabolism readjusts and it goes down,” noted Decotiis. “When the metabolic rate readjusts, people will get hungrier and eat and gain the weight back.”

All Fruits and Vegetables Will Help You Lose Weight

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Sadly, even on a diet filled with fruits and vegetables, people can’t be sure that what they are eating is healthy. Some fruits are extremely high in sugar like strawberries, so be sure that you’re looking into their nutritional value before you eat. Most nutritionists agree that any produce is better than none at all, but there are some that work better for people who are on diets or are trying to reduce bloat after overindulging.

Low-Fat Diets Aid in Weight Loss And Are Healthy

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Even though fats contain more calories per ounce, it’s really the sugar in our diets making people obese. There is misleading labeling going on in our products and when something says “Low-fat” in a supermarket, especially yogurt, it often means high sugar, says Decotiis.

Cleanses and Detoxes

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Cleanses and detoxes can be quite deceiving. Dieters believe they are getting low calorie juices and concoctions but they’re really getting an abundance of carbohydrates. Other detoxes like BluePrint Cleanse contain an alarming amount of sugar. “These juices are not the way to go,” said Decotiis. “And the detoxes have so many carbs in them and you’re not getting any protein. If you want to detox, you need protein.”

Elimination Diets

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Cutting out one particular type of food isn’t going to help you lose weight, Decotiis believes. “The reason why people have food sensitivities and problems with digestion is not the food but the gut bacteria. When that’s corrected you should be able to digest food. And when you reduce that inflammation, you can then lose weight.”

Calories In, Calories Out.

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Many people subscribe to the belief that to lose one pound you must burn 3,500 calories. But if you have metabolic imbalances, you can’t find out how many calories your body can burn. Decotiis stresses that every person’s body is different, so if you’re thinking of calories in, calories out, you could wind up not losing any weight at all.

Gluten Free Products

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While this is not a condemnation of the gluten-free diet, there are many gluten-free products sweeping supermarkets that are not as healthy as they seem. Many of the packaged cookies, breads, and snacks contain more calories, more sugar, and more carbohydrates than their gluten-filled counterparts. For those following a gluten-free diet, it’s best to not swap one processed product out for another.

“One Size Fits All” Probiotics

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While probiotics are good and can jumpstart a weight loss process, not all probiotics are created equal. “The one off the shelf from Duane Reade might not be the one for you,” said Decotiis. She suggests seeking medical advice to decide which type of probiotic is best for your body and your system that will yield the best results.

Fad Diets

Moodboard/Thinkstock

All cookies, all beets, fruit-free, fat-free — you name it, it’s has its moment in the sun as a fad diet. They simply don’t work, says Decotiis. Losing weight is about a combination of a healthy diet and exercise, and not about focusing on eating one singular thing or eliminating a whole host of others.

Over Exercising

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If someone has a significant amount of weight to lose, Decotiis suggests first concentrating on their diet to shed the pounds. When they become closer to their goal weight, that’s when it is appropriate to start up a well-thought-out exercise program. The program should be sustainable and long-term oriented, so that the fruit of one’s labor doesn’t get cancelled out when an overly rigorous regimen becomes too much to maintain.


3 Big Fitness Myths You Have to Stop Believing

There are 3 big fitness myths you have to stop believing NOW!

Myth #1: Longer workouts are better

Not necessarily true. Intensity and style of training is what matters most. If you asked me which workout is better between a 60 minute session on an elliptical versus a 20 minute HIIT-style workout, I&rsquod choose the latter.

Myth #2: Weights make women bulky

Women just don&rsquot have enough testosterone as men to produce big bulky muscles. Weight training helps you to build lean muscle, increase metabolism, and gives you the &ldquotoned&rdquo appearance that so many women desire.

Myth #3: You need some &ldquomagic pill&rdquo or &ldquofitness gimmick&rdquo to get results

Companies spend millions of dollars figuring out how to trigger your pain points to believe that you can&rsquot get results without their shake, tool, diet plan, [insert product here]. Keep it simple. Results will show through consistency and discipline in the basics - move daily, eat right, sleep well, and repeat.


20 Vegan Food Is Healthier

Alright, we really need to chat about this one. Sure, fruit and vegetables are vegan and are super healthy. But even a Vegan Gluten-Free Dairy-Free Organic Chocolate Brownie is still a chocolate brownie. I’m sorry to break it to you I really am. Heaps of vegan food can still be junk food—because guess what? Sugar is vegan. In fact, some ‘vegan-ized’ junk foods, like chocolate bars, can even be higher in added sugars due to making up for the textural losses from removing dairy fat. Another dish that’s vegan and not that nutritious: Fries. So yeah, you can be vegan and literally eat nothing but chocolate and chips. If you decide to become vegan, make sure you do your research and chat with a qualified nutritionist or dietician to make sure you're eating a well-balanced diet!


12 Fitness Myths You Have to Stop Believing

Spend 15 minutes in almost any gym, and you'll hear a whole lot of B.S. advice from people who probably aren't qualified to give it. Whether it's a tip about proper form from someone in the weight room, or a random trainer's rec to take some sort of supplement, misinformation can keep you from reaching your diet and fitness goals.

To clear things up, Cosmopolitan.com asked Adam Rosante, ISSA-certified fitness nutrition specialist and fitness trainer, to debunk some of the biggest misconceptions about fitness and sports nutrition:

Myth: Strength training makes women look bulky.

"This is the most bullshit fitness myth around," says Rosante, who simply doesn't understand why women who want to get "in shape" are so afraid of lifting weights, a surefire way to build the muscles that quite literally give your body form. Lots of women worry that lifting weights - god forbid, heavy weights - will make them look like the Hulk.

But the concern is seriously unfounded, mostly because it takes a hell of a lot more than a couple of 10-pound dumbbell curls to start looking like a bodybuilder. Seriously - bodybuilders basically devote their lives to bulking up. They spend hours upon hours every day lifting the heaviest weights they can get off the ground and follow a squeaky-clean, uber-high-protein diet that's often measured to the ounce.

Unless you're following suit, you really don't need to worry that performing standard weight-bearing exercises (like two to three sets of any exercise using 10- to 15-pound weights) a few times a week will suddenly surprise you with the body of a superhero. #NotHappening.

Myth: Eating fat makes you fat.

While fat is often demonized, there's no proof that the fat you eat beelines to your butt or thighs or tummy. That's because your body only turns calories into body fat when you eat more calories than it can burn - and that goes for calories from any nutrient, including protein and carbs.

But science suggests the equation is even more complicated - that different foods can have different effects on the body. Dietary fat, for instance, is enormously satisfying and steadies your blood sugar and appetite - plus it requires more time and effort to digest. So a diet that contains healthy fats from foods like fish, vegetable oils, and avocado may actually help you crave fewer calories and burn more of them at rest. Of course that's just one reason why you'd be smart to pay attention to these signs you're not eating enough fat.

Myth: Processed carbs you eat at night turn to fat.

"Again, total calorie consumption is what matters most," Rosante says. In other words, a late-night protein shake can do just as much damage as a sleeve of cookies no matter what time you dig in if you end up consuming more calories than your body can burn through basic functioning and exercise.

Myth: Monday is the best day to begin a new routine.

Monday may feel like a convenient day for a healthy start, particularly if booze-filled days and pizza nights make your weekends worth living for. However, the whole wait-until-Monday mentality will only deter you from reaching your goals ASAP - and that is the goal, right? "I'm a big champion of taking action immediately," Rosante says. "Why not start right now?"

Myth: Abs exercises give you a six-pack.

"You can do sit-ups for days, but if you have a high percentage of body fat, your abs will stay in hiding," Rosante explains. You'll only see your abs "pop" when you get rid of the belly fat that covers them. High-intensity interval-training can help - but not nearly as much as making changes to your diet, like cutting out sugar- and artificially sweetened drinks, to start.

Myth: The more sore you feel after exercising, the better your workout was.

While soreness can be a sign that you K-I-L-L-E-D it at the gym (and enormously satisfying, for some people), you can get a perfectly good workout without feeling sore AF the next day. "Every body is different, and some experience more delayed onset muscle soreness than others," Rosante explains. "Pain is not an indicator of effectiveness."

Myth: Protein shakes only work within 30 minutes of your workout.

While eating protein after you exercise can help your body rebuild the muscle tears that occur when you work out, research suggests the window of opportunity for consuming protein can last up to a few hours after you stop sweating - especially if you ate before exercising. Even if you hit the gym on an empty stomach, it's NBD if you can't get your hands on a high-protein snack within 30 minutes. A couple of hard-boiled eggs, a protein bar, or a Greek yogurt will still benefit your body more than junk food, even if you eat it later in the day.

Myth: Your workouts can target fat in certain places.

While you can target a particular muscle by performing an exercise that engages it, it's physically impossible to spot treat fat cells with exercise. ¯\_(ツ)_/¯

Myth: Body fat can be turned into muscle.

Nope - fat and muscle are two entirely different entities. Muscles are tissues running from joint to joint, while fat is distributed throughout your entire body, Rosante explains. You can't turn one into the other, and to that end, you can't technically get rid of fat cells. Your best bet is to reduce the size of your fat cells (which occurs when you lose weight) and build muscle through strength training to firm up all over.

Myth: The more you sweat, the better your workout.

Not necessarily. Some people sweat more easily than others, and it doesn't mean they're pushing themselves to the max. That's why intensity, not sweat, is the best way to gauge your workout, according to Rosante. If you gave it your all and then some, chances are your workout was A+.

Myth: Exercise is the best way to lose weight.

Unfortunately for gym rats who absolutely L-O-V-E to eat (✋ . ), studies suggest that dieting is a more effective weight loss strategy than exercising, with the ol' diet-and-exercise combo FTW. Real talk: You can't possibly burn enough calories through exercise alone to offset an awful diet, and of course it will always be easier to eat a little less than burn a little more.

Myth: Elliptical training is B.S.

While elliptical trainers put less pressure on the joints than treadmill or outdoor running, and thus can feel easier than these activities, that doesn't mean elliptical training is ineffective or vastly inferior. The effectiveness of any cardio machine depends on how hard you push yourself while using it. So if you'd prefer to hop on an elliptical than lace up for a run, no shame. "All movement is good movement," Rosante says.


6 Myths about Weight Loss You Have to Stop Believing – 2021 Guide

Losing weight has been a consistent topic in the lives and media of common people for decades. Although people have always eaten a lot of different food, the serious problems with obesity and excessive weight started with the mass production and consumption of extremely unhealthy food varieties and options. From the second half of the 20th century and onwards, human civilization has been experiencing a very serious problem that never seems to go away, and the one that we constantly need to be reminded of.

Weight loss is the obvious choice for anyone who is dissatisfied with how they look and how much pounds they have added. Reasons for adding weight are numerous and not everyone can control it equally well. However, losing weight is much clearer and common sense is your best ally once you start to develop your weight loss plan.

A healthy diet, good life habits, and lots of exercises come together as a glorious combination and the best way to shed off those pounds you desperately want to lose. Despite the fact we live in the age of information and technology, people still do not know what really works, what is a myth, and what is the truth. Therefore, they wrongly perceive many of the so-called rules about weight loss, which results in unhealthy habits or simply not enough things that can help you lose weight.

In this article, we will bust some common myths about weight loss, things that you seriously have to stop believing if you mean to lose weight. If you wish to find out more about diet, exercise, nutrition, and losing weight, make sure to click here.

It is the same for everyone

Despite the actual things being very similar or even completely the same, the circumstances, the quality, and the number of solutions vary greatly from person to person when losing weight is concerned. Not all of us have the same metabolism, the same responsibilities throughout the day, and the same genetics. We are not built the same and our bodies have vastly different peaks.

We experience different emotions which cause different amounts of hormone release. This is why every single person looking to lose weight has to determine what works best for them and have their own exercise plan and their own diet. No two people can lose the same amount of weight the same way, nor in the same time span.

Carbs are bad

While carbohydrates do cause us to gain weight simply because all food contains them, what they truly are is the main source of energy for our bodies. This means we cannot operate without them, and that we should definitely not cut them out of our food. Our bodies desperately need them, which means that the popular theory about greatly limiting carbs or even eliminating them is not at all true.

High-quality carbs regulate our blood sugar levels, boost recovery after workouts, and have many other benefits. Limiting them gives the illusion of losing weight, but all it happens is that we lose water weight. As soon as you start eating them normally again you will return to your weight.

All calories are the same

This is definitely not true, at least in the sense most people believe it. For example, a whole plate of assorted vegetables has fewer calories and less fat than a spoonful of oil. The difference is that you can be full after that plate, while a spoon of oil will do nothing. Therefore, you should not focus merely on how many calories you take but on what they come from.

An average adult needs 2000 calories a day only for their body stay within optimal. This intake can come from a great variety of things. If you focus on fruit and veggies alone, you will hardly meet the margin. If you eat junk and processed food, you will go over easily without getting full. This means that a nicely planned combination is the best possible solution, which is why balanced diets in which you eat meat, fish, fruit, veggies, nuts, dairy, sweets, and a little bit of comfort food on the side are the best option.

You should feel hungry to lose weight

This is not only false but unhealthy and dangerous. Feeling hungry is our body giving us a clear sign that it needs fuel and energy to continue operating efficiently. In addition, if you prevent yourself from eating on purpose, you will eventually crave food so much that you will start binge eating or overeating for a single meal and become sick.

If you constantly feel hungry, consult with a dietitian to see what can be done. If you feel hungry multiple times per day when it is actually time to have a meal, eat a balanced meal. You will not help your case if you stay hungry all the time.

The workout is more important than sleep

Utter nonsense right here. Both are equally important both for becoming fitter and stronger and for losing weight. Once you do some exercises, some cardio, or play a few games or matches of your favorite sport, your body will be exhausted and in desperate need of both regenerative fuel and energy in form of protein, carbs, electrolytes, and other vitamins and nutrients.

After the meal, you need to rest, ideally, take a nap if it is during the day or go to sleep if you workout at night. Recharging your batteries while sleeping helps the muscles relax and recover, and the whole body to regulate the levels of everything needed for weight loss and muscle growth.

The higher the number of the scale the less healthy you are

Remember that no two people in the world are the same. Some are taller, some are shorter. Genetics are literally different for everyone. Each of us is a different combination of our ancestors, even twins. Therefore, how can we expect kilograms or pounds to determine how healthy someone is? In the case of obesity, it is easy to tell.

But for everything else, it greatly depends on your gender, who you are, how you live, what you do, how active you are on average, what you eat, when and how much you sleep, and so on. Once we step on the scale and see a number, it does not mean we are unhealthy and that we need to lose weight because our friends or family members weigh less. Do not be afraid of the scale and just live a healthy and balanced life with frequent activity, healthy food options, enough sleep and rest, as little frustrations as possible, and smart life choices.


1. Vitamin C helps you avoid catching a cold

A daily intake of vitamin C can alleviate the symptoms and speed up recovery. However, it will not improve your resistance to catching a cold. You will be as vulnerable to the disease as those who do not take this vitamin.

Vitamin C is packed with strong antioxidant which helps to strengthen your body’s natural defenses. When free radicals accumulate, they can promote a state known as oxidative stress, which provokes many chronic diseases. Research shows that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.

Sufficient intake of vitamin C provides healthy teeth and gums. People with vitamin C deficiency often experience gum inflammation and brittleness of teeth. Top-rated dental implant specialist recommends eating foods that contain vitamin C in order to prevent gum disease and tooth loss.

2. The bigger, the better

The obligatory course of vitamins in the fall and spring “just in case” is not such a harmless habit. There are enough vitamins in the diet of a modern person despite the fact that advertising and programs about health say otherwise. Real avitaminosis today is not a common occurrence.

An overdose of vitamins happens – it concerns fat-soluble vitamins A, E, K and D. They can accumulate in the body and lead to health problems. For pregnant vitamins are also not always needed. Consuming multivitamins “in reserve” can lead to the rapid development of the fetus. It is better to decide with your doctor if you should take vitamins or not.

3. Vitamin D is beneficial for bones and the nervous system

The benefits of vitamin D are greatly exaggerated, according to new research. Scientists from South Australia have found that this element does not help protect the brain from dementia and other neurodegenerative diseases. Another study, conducted by the best dentists in NY on more than 500 thousand people of different ages, found no connection between vitamin D intake and strengthening of bones and teeth.

According to scientists, theories about the particular benefits of vitamin D appeared in the 80s of the last century because of research that was probably wrong. Vitamin D is fat-soluble, therefore it is dangerous for the body in large doses, especially if there are already calcium-rich foods in the diet.

4. If the hair is split and the nails are broken – this is a lack of vitamins

Not necessarily. Maybe even the opposite – an excess of vitamins E, A and selenium leads to hair loss. Hair can fall out due to a lack of fatty acids, zinc, protein, and iron in the diet. In addition, it is a common symptom of endocrine and autoimmune diseases. Therefore, before grabbing vitamins, it is better to find out the cause of brittle nails and hair.

5. Food vitamins are healthier than vitamins from a bottle

If everything is in order with the ration and there are no special indications for supplementation of vitamins – they should be obtained from food. But if you compare the formula of natural and synthesized vitamins – they are equally useful for the body. You can be wrong with any way of vitamin intake.

The benefits of natural vitamins are easy to eliminate with improper cooking. Some vegetables and fruits are best eaten fresh, others are recommended to be thermally processed because only when heated the necessary vitamins are formed.

6. After winter, all people suffer for avitaminosis

This is perhaps the most popular myth about vitamins. It has a real basis – earlier the amount of food in the human diet in winter was significantly less than in summer. A modern person has the opportunity to eat vegetables and fruits all year round. There is no need to drink vitamins in the fall to prepare for winter and in the spring to recover from the cold season.

Many vitamins are not synthesized and do not accumulate in the body, they must be regularly ingested, and they cannot be stored up. Avitaminosis exists, but it can be earned only with serious nutritional disorders. Such a diagnosis is still common in backward countries, refugee camps, or among people who torture themselves with hard diets. Diagnose a lack of vitamins in the body can only a doctor after looking at your tests.

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Amelia Grant

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.


5 myths about nutrition you have to stop believing

Who has not heard that to lose weight it is better to avoid dinner, or that the best thing you can do when you are on a diet is to consume light products, Not to mention that after 6 pm it is not good to consume fruits … the list of "recommendations" to keep you in shape is very long, and every day a pseudo guru adds one more.

And among so much information, misinformation begins to sneak into our daily lives and in the end we end up believing myths that are as false as drinking water makes you fat.

Today we will talk about 5 most popular myths Overfeeding

– If I stop eating, will I lose weight faster? lie

It is important to do the 5 meal times divided into 3 strong meals (breakfast, lunch and dinner) and two snacks (mid-morning and mid-afternoon). Complying with this schedule will help you maintain an active metabolism and prevent our body from storing fat as an energy reserve.

– When I am on a diet, can I consume all the light products that I want? lie

I light it many times does not reflect the absence of calories nor the possibility of abusing that product without any danger. You can be obese even if you eat everything light. These products are not slimming. Getting fat or losing weight depends on the overall calorie count we eat. Even in its 'light' versions, certain foods remain very caloric because they contain a high percentage of saturated or trans fats and / or sugars, so your consumption should remain very occasional.

– Does the fruit get fat? lie

The false expression To believe that consuming it at night is fattening because the fruit contains simple sugars that are quickly absorbed and when consumed at night, when one does not have a greater energy expenditure, these fruit sugars would be stored in the body, gaining weight. But this only happens when we exceed the daily caloric requirement level. While the issue of an abnormal increase in blood glucose values, resulting from the consumption of fruits at night, could only occur in the case of a diabetic patient, who due to his condition should have a particular schedule for eat fruits.

– Eating egg increases cholesterol: lie

The egg is the healthiest animal protein contains vitamins D, A, B2 and Niacin, also provides 6 grams of protein per piece and to raise blood cholesterol levels would need to consume 6 eggs a day.

– Diet is more important than exercise. lie

If what you are looking for is to lose weight safely and effectively, you will achieve it by giving 50% importance to the diet and 50% physical activity, by performing a diet you will control the amount of calories you consume, and that is essential to have a calorie deficit diet But you need physical activity to spend the energy and calories you consume.


MYTH 2: Botox Fills in Fine Lines and Wrinkles

What most people think: It’s commonly believed that Botox will plump and fill the skin for a more youthful appearance, but this isn’t true. Even though fillers and Botox are now everyday terms, there’s still a lot of confusion surrounding what they do.

The truth about Botox: Botox relaxes the muscles that cause wrinkles and lines and temporarily softens the look of lines. By blocking local nerve impulses to specific muscles within your face, albeit temporarily, Botox prevents you from having full control of your facial expressions to prevent the wrinkles that come with it. However, fillers inject a hyaluronic acid-based formula into the skin to add volume to the face and enhance natural proportions. In basic terms, Botox relaxes the muscle to prevent the formation of wrinkles, and fillers plump and add volume to the face. Find out more about Botox here.


12 Fitness Myths You Have to Stop Believing

Spend 15 minutes in almost any gym, and you'll hear a whole lot of B.S. advice from people who probably aren't qualified to give it. Whether it's a tip about proper form from someone in the weight room, or a random trainer's rec to take some sort of supplement, misinformation can keep you from reaching your diet and fitness goals.

To clear things up, Cosmopolitan.com asked Adam Rosante, ISSA-certified fitness nutrition specialist and fitness trainer, to debunk some of the biggest misconceptions about fitness and sports nutrition:

Myth: Strength training makes women look bulky.

"This is the most bullshit fitness myth around," says Rosante, who simply doesn't understand why women who want to get "in shape" are so afraid of lifting weights, a surefire way to build the muscles that quite literally give your body form. Lots of women worry that lifting weights &mdash god forbid, heavy weights &mdash will make them look like the Hulk.

But the concern is seriously unfounded, mostly because it takes a hell of a lot more than a couple of 10-pound dumbbell curls to start looking like a bodybuilder. Seriously &mdash bodybuilders basically devote their lives to bulking up. They spend hours upon hours every day lifting the heaviest weights they can get off the ground and follow a squeaky-clean, uber-high-protein diet that's often measured to the ounce.

Unless you're following suit, you really don't need to worry that performing standard weight-bearing exercises (like two to three sets of any exercise using 10- to 15-pound weights) a few times a week will suddenly surprise you with the body of a superhero. #NotHappening.

Myth: Eating fat makes you fat.

While fat is often demonized, there's no proof that the fat you eat beelines to your butt or thighs or tummy. That's because your body only turns calories into body fat when you eat more calories than it can burn &mdash and that goes for calories from any nutrient, including protein and carbs.

But science suggests the equation is even more complicated &mdash that different foods can have different effects on the body. Dietary fat, for instance, is enormously satisfying and steadies your blood sugar and appetite &mdash plus it requires more time and effort to digest. So a diet that contains healthy fats from foods like fish, vegetable oils, and avocado may actually help you crave fewer calories and burn more of them at rest. Of course that's just one reason why you'd be smart to pay attention to these signs you're not eating enough fat.

Myth: Processed carbs you eat at night turn to fat.

"Again, total calorie consumption is what matters most," Rosante says. In other words, a late-night protein shake can do just as much damage as a sleeve of cookies no matter what time you dig in if you end up consuming more calories than your body can burn through basic functioning and exercise.

Myth: Monday is the best day to begin a new routine.

Monday may feel like a convenient day for a healthy start, particularly if booze-filled days and pizza nights make your weekends worth living for. However, the whole wait-until-Monday mentality will only deter you from reaching your goals ASAP &mdash and that is the goal, right? "I'm a big champion of taking action immediately," Rosante says. "Why not start right now?"

Myth: Abs exercises give you a six-pack.

"You can do sit-ups for days, but if you have a high percentage of body fat, your abs will stay in hiding," Rosante explains. You'll only see your abs "pop" when you get rid of the belly fat that covers them. High-intensity interval-training can help &mdash but not nearly as much as making changes to your diet, like cutting out sugar- and artificially sweetened drinks, to start.

Myth: The more sore you feel after exercising, the better your workout was.

While soreness can be a sign that you K-I-L-L-E-D it at the gym (and enormously satisfying, for some people), you can get a perfectly good workout without feeling sore AF the next day. "Every body is different, and some experience more delayed onset muscle soreness than others," Rosante explains. "Pain is not an indicator of effectiveness."

Myth: Protein shakes only work within 30 minutes of your workout.

While eating protein after you exercise can help your body rebuild the muscle tears that occur when you work out, research suggests the window of opportunity for consuming protein can last up to a few hours after you stop sweating &mdash especially if you ate before exercising. Even if you hit the gym on an empty stomach, it's NBD if you can't get your hands on a high-protein snack within 30 minutes. A couple of hard-boiled eggs, a protein bar, or a Greek yogurt will still benefit your body more than junk food, even if you eat it later in the day.


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Many specialty lingerie boutiques offer bra fittings. Their expert bra fitters will take the pain and frustration out of bra shopping and do all the work for you. Even better, their product knowledge can save you time and money. Plus, they know where all of the best bras are hiding.

If you&rsquove struggled with finding bras in the right size, it&rsquos time to make a change. Visit our specialty store locator to find a store near you and schedule an appointment.