True or False?
1. It takes a 2,500 calorie deficit to lose 1 pound of body weight.
2. The more muscle mass you have, the more calories you burn at rest.
3. You can lose weight while gaining muscle; you can also gain weight while losing fat.
4. It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
5. Carbohydrates, fat and protein are essential macronutrients.
6. You must do cardio to lose weight.
7. Exercising in the "zone" does not burn more total fat calories, only a higher percentage of calories from fat.
8. Dehydrating a muscle by 3% can cause a 10% loss of strength.
9. 0 grams of fat on a food label means there’s no fat in the product.
10. Consistency and patience are the key to successful, long-term weight loss.
1. False! It takes a 3,500 calorie deficit to lose 1 pound of body weight. That’s why a healthy, portion-conscious diet is crucial in weight loss.
2. True! The more muscle mass you have, the more calories you burn at rest. That’s why it’s so important to incorporate strength training into you workout, instead of focusing solely on cardio.
3. True! You can lose weight while gaining muscle; you can also gain weight while losing fat. Keep this in mind when weighing yourself. Try calculating your BMI or taking measurements of areas where fat is stored (bust, waist, hips, upper arm, etc) to see your progress.
4. Sad but true. It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat. Remember fact 1 – a pound is the equivalent of 3,500 calories. While a few decadent meals, calorie-laden drinks and indulgent desserts can sneak those calories in, it requires a 3,500 calorie deficit to rid your body of that pound.
5. False! Only fat and protein are essential macronutrients, carbohydrates are not. All three are macronutrients, which means they provide energy (calories) and are needed for growth, but only fat and protein are “essential,” meaning required for bodily function that must be obtained from a dietary source. A healthy diet should consist of 45-65% of daily calories from carbs, 10-35% from protein and 20-35% from fat (2010 Dietary Guidelines for Americans, Department of Agriculture)
6. False! You do not need to do cardio to lose weight. You only need to burn more calories than you take in. While cardiovascular fitness is very important to overall health, it is not the sole deciding factor in weight loss.
7. True! Exercising in the "zone" does not burn more total fat calories, only a higher percentage of calories from fat. Make sure you’re reaching your “zone” by using a heart monitor or using digitally smart cardio equipment. The experts at Push Pedal Pull can help you locate the right machine for you.
8. True! Dehydrating a muscle by 3% can cause a 10% loss of strength. Hydration is key, as we discussed in last week’s article. For every 1% of body weight lost through sweat, heart rate rises an additional three to five beats per minute according to MedicineNet.com.
9. Unfortunately false! 0 grams of fat on a food label does not always mean there’s no fat in the product. A product can place ’0 grams of fat’ on a food label if the food has less than 0.5 grams of fat per serving. If you up the serving, you up the fat content. Same goes for trans fat labeling.
10. True! The slow and steady win the race … and achieve a sustainable change in their health. Weight loss that sticks requires diet modification, exercise and overall healthy lifestyle habits. Fad diets, insane exercise regimens might be a faster fix, but don’t tend to impact weight-loss long-term.
How did you do with our quiz? Any facts surprise you?