With the obesity epidemic on the minds of many in America today, new health reports seem to be published each day about what you should and shouldn’t do to live a healthy lifestyle. The average person can’t understand the medical jargon in journal articles, so findings are often misconstrued. As a college student who eats macaroni and cheese every night, it may be even harder to keep up.

With the help of health professionals at Iowa State, we’ve put together a list of common misconceptions regarding weight loss and general health and dug up the truth.

1. Carbohydrates make you fat.

“Carbs” have gotten a bad rap since the advent of the Atkins Diet. Judith Trumpy, nutritional therapist at the Thielen Student Health Center, said carbohydrates and proteins both have four calories per gram, while fat has nine.

“Cutting out whole food groups like they suggest on Atkins is unhealthy,” Trumpy said. “The initial weight loss is mostly water, and the rest comes from less caloric intake because your palette gets bored with eating steak, bacon and eggs.”

The Atkins Diet and many others like it are often not scientifically based, and many have said they are created mainly to sell books. Check with your doctor before starting a new diet plan.

Carbohydrates don’t make you pack on pounds instantly. But as with any other food group, eating too many calories promotes energy storage – or in other words, weight gain.

2. Nothing can be done if you are obese; it is genetic.

“New research suggests that the obesity condition is very similar to heart disease and diabetes – conditions you are born with,” Trumpy said.

Trumpy said if one parent is overweight, there is a 50 percent chance his or her child will become overweight, and if both parents are overweight, that chance rises to almost 100 percent.

That said, obesity rates have never been so high in the past, so being overweight cannot only be caused by bad DNA. The environment influences weight as well. Families often have similar food choices, so that may also explain the relational similarity.

If you are struggling with your weight, Trumpy suggests you ask yourself one question: “Do you live to eat, or eat to live?”

3. Any food that says it is made from wheat products is healthy.

It has been known for about 20 years that whole grains are the best choice when it comes to carbohydrates. Looks can often be deceiving, however. Breads that are made with “enriched wheat flour” are almost the same as white bread nutritionally.

“Whole grain” should be listed as the first ingredient on the product when you are searching for the best bread choice.

General Mills recently switched to whole grain in its cereals. Trumpy finds the switch is beneficial.

“Many people simply do not like other kinds of cereal, and often people add more sugar to the less sugary cereals than already are in the sugar-coated varieties,” Trumpy said.

4. Eating less than two hours before you go to bed will cause certain weight gain.

Overeating any time during the day will cause fat storage. The crucial component for weight loss is actually just math: burn more calories than you eat. When you burn 3,500 calories more than you eat, you will lose a pound.

However, if you eat regularly all day, you are less likely to binge at night. This will also allow your body to use the calories from the food you eat to fuel your daily activities.

“One big meal doesn’t make too much of a difference,” Trumpy said, “but it does sometimes cause problems when it becomes a habit.”

5. Hitting a weight-loss plateau means that you are eating too much.

Your body is very accommodating and adjusts to the decreased amount of calories that you consume during a diet.

“Let your body reset to the lower calorie count, and try again to lose weight with a different method,” Trumpy said. “This can include keeping track of food choices and increasing exercise.”

You may also be eating too little for your body’s energy needs. Never eat fewer than 1,200 calories each day. Don’t skip meals, either. The metabolism stays running with regular eating patterns.

6. You can target tone certain areas of your body with the correct exercises.

Muscles can be strengthened by certain exercises, but they will remain unseen until the fat on top is lost. Genetics determine where weight comes off your body first, but most likely, cardio will help with overall fat loss. Attempt to keep your body in balance by keeping all areas strong, and with a consistent exercise routine, results will come.

Stephanie Eichler, coordinator of fitness programs for Recreation Services, said spot reduction is simply not possible.

“The only way you can get a body part to look the way you want it to is with a combination of cardio, weight lifting and proper eating.”

7. The only reason for exercising is to lose weight.

Weight loss is not an issue for all people, but the U.S. Department of Agriculture’s Food Guide Pyramid still recommends 30 minutes of activity each day for adults. This is because exercise is a great way to decrease the likelihood of health risks such as heart disease, diabetes and high cholesterol.

Exercise also helps to relieve stress and to improve some individuals’ moods. If exercising is done two to three hours prior to bedtime, it can also help improve sleep.

“Exercise is about health, stress relief and self-esteem. It should be part of a lifestyle change, not just an activity to promote weight loss,” Eichler said.

8. If you don’t get enough sleep during the week, sleeping in on weekends will make up for it.

The National Sleep Foundation found that it is important to keep similar sleep and wake times throughout the week to strengthen the circadian function. Our sleep needs are determined by our “circadian clock,” which balances our body’s awake and asleep hours to fit individual needs.

Adults need seven to nine hours each night. If these levels aren’t met nearly every night, the deprivation becomes too much to overcome. Attempt to get the correct amount of sleep each night if possible, and if not, try to squeeze in naps. Lack of sleep has been linked to many health issues such as obesity, hypertension and increased risk for diabetes.

9.Cardiovascu-

lar workouts are more important than weight training when trying to drop pounds.

Cardiovascular workouts are important in maintaining fitness and keeping pounds off, but weight training has its share of benefits.Weight training keeps your muscles strong enough to perform daily activities with ease. Resistance training is also easier on the joints than cardio.

Eichler recommends a combination of both cardiovascular and strength training.

“Lifting promotes lean muscle mass, which can help speed up your resting metabolism. Cardio helps with fat loss,” Eichler said.

Beginning a weight training program may not display immediate weight loss results, but you will see your body composition change and your clothes will fit better.