“Exercise Makes Me Hungry!” (and Other Misconceptions You May Have Heard About Physical Activity)

Exercise makes me hungry!

You might feel a little hungrier at first because you’re burning more calories — and that’s a good thing. But your body quickly adjusts. You’ll find that moderate amounts of physical activity not only won’t make you hungry, your appetite will be reduced for several hours afterward.

I can increase the number of calories I burn if I wear light weights on my wrists and ankles when I walk.

The only thing you’re likely to gain from this is a chance of hurting yourself — especially if the weights fall off and you trip on them.

No pain, no gain.

The truth is, if you push yourself too hard, you don’t gain anything in fitness, except the chance of hurting yourself. Remember, pain is not good — it’s your body’s way of telling you that you’re doing something harmful. If you feel pain, STOP.

I can spot-reduce a certain part of my body by exercising those muscles around the area. Special creams can help, too.

Physical activity is like taking an aspirin for a headache. The aspirin relieves your head and affects other body parts as well. Physical activity is like that, too. Your physical activity program will affect your whole body. Your pattern of fat loss is programmed by your genes and whether you’re male or female. The good news is that body areas with the most fat lose more fat; it just may take longer to see the results.

And don’t waste your time on the creams ... they just don’t work.

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You can lose 9 kilograms in a week and still eat normal foods. No need for physical activity.

False advertising alert! Don’t we all wish for a simple, fast remedy? There is a remedy, but it’s not a magic potion, patch, or pill. The remedy is a safe, sane, consistent approach to nutrition and physical activity.

Do the math: To lose a half kilogram requires a cutback of about 3,500 calories. A safe, healthy rate of weight loss is .2 to .9 kilograms a week. That means that you either need to burn an additional 500 to 1,000 calories a day, or eat 500 to 1,000 fewer calories each day. Your best bet is to combine cutting back your calorie intake with an increase in your activity level.

Getting sweaty in the steam room or sauna or wearing a rubber sweat suit will help me lose weight.

Yes, you’ll lose weight ... water weight. As soon as you drink water — which you should — the weight will be back. So don’t damage your health by using these useless tactics.

Muscle will turn to fat if I stop my physical activity program.

It’s impossible for muscle to turn into fat. They’re two different types of tissue. What does happen if you stop your activity program is that your muscles will get smaller; if you do gain weight, it’s likely to be as fat.