There is a ton of bad advice that’s on weight loss throughout the internet. Most of it doesn’t work and can be proven scientifically.
Here are my 7 biggest myths about weight loss
1. Carbs Make You Fat
It’s true, low carb diets will help you lose weight, it’s scientifically proven.
As long as carbs are kept low and protein intake is high, people will lose weight. However, this doesn’t mean that all carbs cause weight gain. The obesity epidemic started roughly 30 years ago, but humans have been eating carbs for thousands of years.
The truth is that refined carbs (simple carbs) are stripped of most nutrients and fiber is removed. Eating refined carbs is linked to an increased risk of a multitude of diseases, including obesity, type 2 diabetes, and heart disease. However, whole foods that are high in carbs are very healthy.
Conclusion: Low carb diets are an effective way to lose weight. However, carbs are not the culprit to obesity in the first place. There are many carb-based foods that are extremely healthy.
2. Fat Makes You Fat
It seems logical that by eating fat, you should become more fat. However, it turns out that things aren’t that cut and dry. As long as your daily caloric requirements are within range, fat doesn’t make you fat.
Additionally, diets that are high in fat (low in carbs) have shown to cause weight loss in multiple studies. In nutrition, it depends on the context entirely.
If you eat a lot of fat along with a high-carb and junk- food based diet, you will almost always become fat. But you can’t just blame fat for excessive weight gain.
Conclusion: Many fingers in the past were pointed at fat for the obesity epidemic. Recent studies have proven that there is nothing inherently fattening about dietary fat. It all comes down to the context of how it’s consumed.
3. Weight Loss Diets Work
The multi billion dollar weight loss industry wants the consumer to believe that diets work. However, studies have shown that dieting never works in the long-term. Only 15% of people keep the weight off after a year.
Dieting is a predictor of future of weight gain. As soon as one stops a diet and resumes normal eating habits, the weight not only comes back, but they tend to gain a little extra weight as well.
Instead of approaching weight loss with a mindset of dieting, you should make it a goal to change your lifestyle. By doing so, you will become healthier, happier, and fitter person.
Going on a diet and depriving yourself probably won’t work in the long-term. But if you manage to increase your activity levels, eat healthier, and get more sleep, you should lose weight naturally.
Conclusion: The weight loss industry would love for you to believe them by using their diets, but they usually don’t work in the long term. Most people gain the weight back.
4. All Calories Are Equal
The definition of a calorie is: the energy needed to raise the temperature of 1 gram of water through 1 °C. So technically all calories have the same energy content.
However, this doesn’t mean that all calorie sources have the same effects on your weight. Different foods go through different metabolic pathways. They cause different effects on hunger and how the body regulates weight.
In terms of macronutrients, a protein calorie is not the same as a carb calorie or a fat calorie. For example, by replacing carbs with protein, one can boost metabolism, lessen appetite, while optimizing the functionality of weight-regulating hormones.
Calories from whole foods tend to be more satiating than calories derived from refined foods (like chocolates and candy).
Conclusion: Calories are not created equal.
5. If You Skip Meals, You Will Lose Weight
By skipping meals you will feel hungrier later which will lead you to eat more than you normally would at your next meal. Studies have shown that there is a correlation between skipping breakfast and obesity. People who don’t eat breakfast tend to be heavier than people who eat a healthy breakfast.
People give the excuse that they don’t have time in the morning, but there are multiple quick and easy breakfast choices that take a few minutes to prepare. An example would be making a bowl of oatmeal, topped with fresh berries. Or eat a slice of whole-wheat toast with fruit spread.
When you starve the body by not eating, the body will want to protect itself by trying to conserve the nutrients it currently has. Naturally, the body will slow it’s metabolism so calories aren’t burned quickly. It’s a survival mechanism from our ancestors who didn’t have the luxury of having a neighborhood supermarket.
By starving yourself, you are actually promoting weight gain by slowing your metabolism.
Conclusion: Skipping meals will NOT help you lose weight. Your body will go into survival mode, your metabolism will slow, and you will NOT lose weight.
6. Losing Weight is a Continuous Process
Losing weight doesn’t happen in a straight line, contrary to belief. There will be days and weeks you lose, and there will be times you will gain. Some days you will retain more water than others. This is truer than ever with women, as water weight fluctuates during their time of the month.
When working out, if you don’t change your workouts after some time, your body will plateau and you will not see the progress you once had. When you see your weight become stagnant, it’s time to change your routine so you can kick start your body again.
As long as the trend of weight decreases, it doesn’t matter how much it fluctuates, you will still succeed in the long haul.
Conclusion: Weight loss can take longer than expected sometimes. The process is not a straight and linear course. Weight tends to yo-yo up and down a few pounds.
7. Weight Loss Supplements Will Cause You to Lose Weight
The vitamins and weight loss supplement industry is a multi-billion dollar enterprise.
There are thousands of supplements that claim to be the miracle cure for losing weight. Most have no scientific data to support their claims. In fact, consumers should be wary since these products are not regulated by the FDA (Food and Drug Administration).
People fall for the ingenious marketing ploys by the supplement industry that make consumers want their products. They throw some fitness model on the cover of a product and promise that you will look like them one day by using their product.
Hate to break it to you, but unless you dedicate your life to fitness and nutrition, you are probably not going to have the body of that Adonis on the label of the product you just bought.
That being sad, there are a few supplements that can have a positive effect on weight loss. The best ones can help you lose some weight over time.
Conclusion: Vast majority of supplements for weight loss is utterly useless. The best ones will help you lose a small amount at best.[contact-form-7 404 "Not Found"]