Getting PIN FIT – Top 5 Myths About Losing Weight

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(Last Updated On: May 21, 2018)

As the summer months approach, Empower Magazine welcomes back fitness contributor DeLano Daniels of Pin Fit to share his insights and expertise on health and fitness with EM readers. DeLano originally joined forces with EM in 2013 and took a detour to overcome a number of personal health challenges. Join him as he looks to the future and shines the light on what it will take to get on your own personal path to fitness.

By DeLano Daniels

Myth #1 – I Can Lose 20 lbs In 4 Weeks.

Truth: You absolutely can lose 20 lbs in 4 weeks, if you crash diet; however, you’ll feel terrible the whole time you’re dieting! Crash diets should be called Crash and Burn diets because, at the end of the day, all the weight that you lost will return with a vengeance! So, to successfully drop 1 lb of body fat, you’ll need to be at a 3,500 calorie deficit. There are several equations that can lead to this 3,500 calorie deficit, but by far the easiest way is to eat less and move more. One thing I always tell my clients is that you’ll never successfully out work a bad diet.

Myth #2 – No Eating After 7 PM.

Truth: Every time I hear this I absolutely want to scream; this myth is about as true as Bigfoot! The thought that your late evening meals are immediately stored as body fat after 7 PM is 100% FALSE! So, here’s the skinny on this myth; while you may not be the calorie-burning machine during the evening that you are during the day, it all boils down to what you’re eating in a 24-hour period. If you’re a dedicated weekend warrior, gym rat, or competitive athlete, what time you eat is completely irrelevant!

Myth #3 – Fruits And Vegetables Are Free Foods And I Can Eat As Much As I Want.

Truth: *Face-Palm* There is absolutely no refuting that fruits and veggies are loaded with nutrients and are a great alternative to processed sugary products, but that doesn’t mean you can eat them at will with no adverse effects to your weight loss journey. All fruits and vegetables have calories, and those calories work in the exact same manner as any other calorie. There is nothing wrong with having 2 or 3 servings of fruits and vegetables daily, but please remember that they do contain calories.

Myth #4 – I Can Jump Start My Weight Loss With A Cleanse Or Detox.

Truth: I know I said Myth #2 made me want to scream, but this one makes me want to go base jumping with no parachute! I want you to read this next sentence very slowly. There is absolutely no scientific evidence that backs up the claims of homemade or over-the-counter detoxes or cleanses. A lot of people say that they feel better during their cleanse or detox; I’m going to go out on a limb and say the reason they feel better is  because they are eliminating processed foods, alcohol, and soft drinks. The REAL detox occurs in the liver, kidneys, and the rest of the lymphatic system,  but if this makes you FEEL better, then by all means do it after you have consulted your doctor first.

Myth #5 – I Can Target My Fat Loss.

Truth: You may be concerned with the weight around your midsection or thighs and want to slim them down yesterday. Well, I’ve got bad news for you; you can’t. Its possible to eat right and exercise to shed body fat from all over, but there is no such thing as spot reduction. That being said, there is no way of knowing where the body fat is going to shed from first, but certain exercises can absolutely tone muscles giving those trouble areas a leaner look.

About DeLano Daniels

After many years in health and fitness and enduring some of life’s hardest trails, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at

*Disclaimer: Empower Magazine does not make any specific health claims or product endorsements. The health claims or product endorsements in this article are the strict responsibility of the featured fitness columnist.

Getting PIN FIT – Top 5 Myths About Losing Weight