5 Myths About Moving More

Since so many of you were unable to attend meetings this week, we really didn't get to talk about this week's topic. This is unfortunate, because it's a topic I really enjoy and I think is worth discussing. I'm going to summarize a few things that we would have gone over.

Myth #1: I should eat special foods to provide extra energy when I'm working out.

Guess what? By eating "on program" you're already eating special foods. In general, eating a healthy well-balanced diet is all you need to supply the necessary energy and nutrients. You really DON'T need any special shakes or bars or the latest fad to keep you going.

Some of you find that when you start changing to this new healthy lifestyle, you get real gung-ho about it. You're reading up on all sorts of health and exercise information. You're taking up new and exhilarating hobbies. If you find some special foods or drinks that you think are helpful, and they fit within program guidelines, go for it! But if you just want to be the Average Joe who eats healthy and exercises regularly, that's really all you need.

Myth #2: If I start exercising, I'll gain weight because of building muscle.

If you are working out with light weights or using your body weight as resistance (doing push-ups, Pilates, yoga, etc.) you are unlikely to actually build muscle. Resistance training minimizes loss of muscle that normally goes along with weight loss. Check this figure: each pound lost represents 70-75% fat and 25-30% lean. For the ladies, know that we have little of the hormone that is necessary for large increases in muscle mass.

Keep that in mind when the scale tells you there's a 2 pound weight gain this week. If this is the first week you've started that weight training regimen, I hate to be the bearer of bad news: you didn't gain two pounds of muscle in the space of a week. (In this case, your weight gain might in fact be temporary because your muscles are retaining water. If you're sore, that means your muscles are repairing themselves after your kick-butt workout. They need water and glycogen to do that! Have patience, you should see that temporary weight gain disappear quickly.)

Myth #3: Aerobic activity (like walking) is enough.

Remember what I said in response to #2? If losing weight causes some lean mass to disappear, resistance training is going to be necessary to regain it. Ideally your workouts will include aerobic activity, resistance training and stretching. That way you strengthen your cardiovascular system, you develop and tone your muscles (and prevent muscle loss) and you help prevent injury by staying limber.

Myth #4: Muscle weighs more than fat.

Wording is key here. A pound of one thing weighs exactly the same as a pound of another thing. However, a pound of muscle will take up less room than a pound of fat. So a person who weighs 150 pounds and is toned will likely wear smaller clothing than a person who weighs 150 pounds and is...fluffy.

This is often the reason why some of you notice your clothes feel looser, even though your pounds lost isn't that large of a number. You're taking up less space! Know also that a pound of muscle burns more calories than a pound of fat. So by shrinking the fat and developing the muscle, you're helping your body burn more calories, even at rest!

Myth #5: I should always lose weight if I follow my food plan perfectly and earn 4 Activity Points per day but don't use them.

Excuse me while I stop laughing. As you've probably already figured out, there are a ton of factors that figure into whether or not you lose weight on any given week. Water retention, medication, any number of things can obscure results on the scale.

Note: the topic for the week of October 28th addresses all the other ways we can remind ourselves of our progress. So if the scale isn't cooperating, don't despair!

Bonus Myth: I may only earn 4 Activity Points per day.

I added this to the week's discussion because it is one of the true Weight Watcher Urban Legends. You may earn as many AP's as you like. And what's more, if you have the desire to swap those AP's for food Points, there's no limit on that either!

So where does this myth come from? It's possible that the guideline for people to work up to earning 4 Activity Points per day gets misunderstood to be the upper limit. It's not an upper limit, but know that if you earn more than 4 per day, it's a good idea to do so under the supervision of an "Exercise Professional." This will help ensure your safety.

The myth may also come from the fact that any AP's you swap for food Points won't necessarily speed up your weight loss. All those calories you just burnt off are being replaced by the food you're eating when you swap them. So while it helps you stay in control and gives you flexibility, it doesn't necessarily speed up weight loss. Play around with this - some of you are able to swap Points easily and still lose weight like you want. Others will find that swapping slows them down. There's a little bit of art to to this science!