Carbs are the enemy and seven other fitness myths

Unfortunately, too many of the common beliefs about weight loss are actually misconceptions that may undermine your weight loss efforts.

Myth #1: Carbs are the Enemy

Experts suggest that carbohydrates play a starring role in keep you energized and your organs functioning properly. The carb bad rap should rest squarely on the shoulders of “white carbs” like white bread, white rice, and sugar. These refined carbs, dietitians suggest, are more likely to pack on the pounds. Stick with whole grains like whole wheat pasta and brown rice for a healthier diet.

Myth #2: Never Eat After 8 p.m.

The habit of under-eating all day only to overdo it at dinner time is likely where this myth came from. Eating excess calories at any hour of the day will lead to weight gain. Just remember: It’s not when you eat, it’s what you eat. Use food as fuel.

Myth #3: It’s Not a Workout Unless You Sweat

A cardio workout that gets you huffing and puffing is vital for a healthy ticker, but that’s only half the picture. Low-impact workouts, like weight-lifting and yoga, might not leave you drenched in sweat, but they’re equally important to keeping your muscles strong and your body burning calories all day long. Work cardio and resistance training into your exercise regimen and you’ll be seeing the full picture of health.

Myth #4: Weight-Lifting Bulks You Up

Most women don’t have the necessary testosterone levels to transform them into the spitting image of Conan the Barbarian-era Arnold Schwarzenegger. But if you integrate weight-lifting into your workouts and find you’re getting a little too cut, switch to lighter weights and more reps.

Myth #5: Muscle Weighs More than Fat

Here’s the deal: a pound of muscle and a pound of fat weight exactly the same amount: a pound! The difference between muscle and fat is an issue of density and volume. Muscle is denser than fat and takes up less space in your body, which can give you a leaner look overall.

Myth #6: Fat is bad for you, no matter what kind.

Contrary to popular belief, there are plenty of “good fats” out there that are essential for good health and aid in disease prevention. They are the ones that occur naturally in foods like avocados, nuts, and fish, as opposed to those that are manufactured. Including small amounts of these foods at meal times can help you to feel full longer and therefore eat less.

Myth #7: Restricting calories is the best way to lose weight.

Both cutting back on calories and moving more will help you lose weight and maintain the lean muscle mass needed to boost metabolism. People often believe the diet and exercise myth that they must take drastic measures to lose weight, such as eating less than 1200 calories per day, but such diets usually do not provide adequate fuel for the body and may slow metabolism. Drastic measures rarely equal lasting results, so start small and eliminate 100-300 calories consistently from your daily diet, and you will reap the reward.

Myth #8: Stretching before exercise is crucial.

Some studies have suggested that stretching actually makes muscles more susceptible to injury. They claim that by stretching, muscle fibers are lengthened and destabilized, making them less prepared for the strain of exercise. You might want to try dynamic stretching before a run, but if you are lifting weights, you might want to wait until your workout is over to stretch.