More than half of women are on a diet at any given time. About 75 percent report unhealthy thoughts related to food and their bodies. Fad diets only work on short term. You can not lose weight and keep it off by drinking juices all day long or skipping meals. Yet, these habits are common among women worldwide.

Weight loss is surrounded by controversy. To achieve your goals, you need to make the difference between fact and myth. Focus on building healthier eating habits and change the way you feel about food. Here are three female weight loss myths that you're most likely to come up against:

Long Cardio Sessions Are Key to Fat Loss
Go to any gym and you'll see dozens of women walking proudly on the treadmill for hours. How many of them are actually in shape? - Probably too few to mention. Contrary to what you may have heard, prolonged cardio is not the key to fat loss. It won’t tone your body either. This form of exercise only puts stress on your system, leaving you fatigued and low on energy. Additionally, there is no "afterburn" of calories as it happens when you HIIT or lift weights.

High-intensity training is way more effective than cardio when it comes to fat loss. This workout method skyrockets your metabolism and helps maintain muscle. Long cardio sessions cause muscle loss, reducing your metabolic rate. With HIIT, you'll keep burning calories for up to 48 hours post workout.

Women Should Not Lift Weights
Despite the proven benefits of benefits of strength training for women, many PTs are still advising their female clients not to lift more than 10 pounds or so. This is a big mistake. Thousands of studies indicate that weight training can help women get lean, burn fat, and prevent osteoporosis. Heavy lifting increases your metabolism by about seven percent, improves bone density, and relieves stress. Additionally, it tones your body from head to toe and reduces age-related muscle loss.

Don't be afraid to lift weights. It's one of the best things you can do for your body. In the long run, this training method lowers injury risk, strengthens your bones, and ignites your fat-burning engine. Start with light to medium weights, do compound exercises that increase overall strength, and then progress to more advanced workouts. Use free weights, such as dumbbells and barbells, to challenge your muscles into growth and become stronger. Aim for at least three strength training session each week.

Cleansing Programs Rid the Body of Toxins
Millions of women fast for days, take laxatives, and use cleansing formulas to get rid of toxins. According to many so-called health gurus, toxin buildup is the culprit behind weight gain. Unless you want to damage your health and mess up your hormones, don’t fall into this trap. Your body has its own detox mechanism and doesn’t need help to flush out toxins. The liver, kidneys, colon, and other organs break down the nutrients from food and remove excess waste.

Cleansing formulas carry serious health risks, such as impaired bowel function, electrolyte imbalances, dehydration, and liver failure. These products deplete your body of essential nutrients and affect digestive function. For instance, cascara sagrada, one of the most common ingredients in cleansing formulas, has caused toxic hepatitis and liver failure in several users.
If you're concerned about toxin buildup, eat more fruits and veggies. Remove meat and processed foods from your diet for a few days, drink herbal teas, and use intermittent fasting. Steer clear of cleansing formulas, diuretics, and other supplements that claim to flush out toxins.

Summary  

• Long cardio sessions can lead to muscle loss and affect your metabolism. If you want to torch fat and preserve muscle, HIIT is the way to go. 
• Strength training can help women slim down, become stronger, and feel more confident about themselves. In the long run, it lowers the risk of osteoporosis and injuries. 
• Cleansing formulas may cause electrolyte imbalances, nutrient deficiencies, and liver damage. A raw food diet and fasting are much safer. 
• Your body has its own detox mechanisms. Laxatives and diuretics can affect your health on long term.