“Lose 30 pounds in 30 days!”
“Eat as much as you want and still lose weight!”
Have you heard these claims before? Then continue reading.
Losing weight is not an easy task, especially with so much information on the internet and its easy access makes it much easier to fall for all the myths. Whether you are looking on the internet or talking to your friends, it is tedious to differentiate facts from fable. Weight loss totally depends on the needs and goals of an individual, what works for them may not work for you. To get over the confusion, here are a few common misconceptions about shedding pounds that you should know to begin your weight loss journey.
1. Skipping meals helps in losing weight
You don’t have to starve to lose weight. In fact, it does more harm to you than any good. Starving causes fatigue, dizziness, nausea leaving you irritated, ultimately making you go overboard on your diet and thus regaining weight. So for a sustainable weight loss journey, it’s never a good idea to skip your meal. Instead, do eat at regular intervals say; a healthy snack or a mini-meal every three to four hours during the day.
2. Ditch carbs completely!
In the current commercial era of health and nutrition, carbohydrates have earned a very bad reputation and are widely seen as weight inducers. But the fact is carbs aren’t the enemy. You don’t have to eliminate carbs from your diet completely to stay healthy. In fact, there are good carbs, the ones rich in fibre say brown rice, whole wheat bread, legumes, beans and not to forget fruits and vegetables, which are essential micronutrients needed to sustain life. On the other hand, data there are bad carbs, which are processed and refined carbs often high in sugar and white flour.
3. Excercise alone is the key to weight loss
In 2018, Coca-Cola used this as one of its ad campaigns and got blown out of the water. The truth is 80% of weight loss starts with what you eat. While exercise is an important part of losing weight, you can easily ruin all your efforts by eating high calorie, low nutrition foods like processed snacks, fried stuff and sugar. It’s very hard to overcome a poor diet with just exercise, so it’s always better to watch what goes inside your tummy.
4. Go on fad diets to lose weight quickly
There is no doubt that all of us look for a faster way to lose weight especially when there is so much diet information around. These diets may give you short-term results but are hard to sustain, ultimately depriving you of all the essential nutrients that you can only get from a balanced diet. Fad diets also tend to take a toll on your mental health issues such as depression, anxiety disorders and other behavioural problems. So fad dieting is one pressure you don’t need in your life. Being healthy includes feeling good about yourself. Healthy food and physical activity will give you more energy leaving you feeling healthier. Don’t fall for the unrealistic images portrayed on social media.
5. All fats are bad!
Fat is an important macronutrient, essential for several bodily functions. And yes, fats are good for you! The fact is your body needs healthy fats, and not all fats lead to weight gain. Just like carbs, there is good fats and bad fats. Good fats are essential for overall health they speed up metabolism and help you shed pounds, boost your skin health and build your cell walls as well. Some of the examples of healthy fats are avocados, olive oil, salmon, walnuts; eaten in moderation they are great for your fitness regime.
6. Spot reduction is possible
One of the most common myths people tend to believe during their weight loss journey is the possibility of spot reduction. Well, there is not enough evidence to support the idea, that it is effective. If you want to lose fat in certain areas of your body a comprehensive approach that addresses physical activity and nutrition is likely to work. Genetics is the most important factor why you carry more fat in certain areas compared to others. But you can target muscle growth, adding more muscles will increase metabolism, thus burning more calories without trying so hard. Once the overall fat in your body gets reduced you get a toned look.
7. Supplements can help you lose weight
Despite claims online that certain supplements will help you lose weight, there are no data to suggest these things consistently work. Proteins are necessary, not supplements. If you are hitting your daily protein intake, then your body will build muscles and you will look muscular. The weight loss supplement industry is massive. The primary reason why supplements might work for some people is the placebo effect. People fall for the marketing tactics and want the supplements to help them lose weight. Always consult a nutritionist before choosing your supplements.