Popular Weight Loss Myths and Facts Debunked
1: I should eat only healthy foods to lose weight.
healthy foods for sure will help you shed pounds faster but
you can treat yourself to some junk foods in moderation from
time to time without affecting your progress. It won't hurt
provided you stick with your healthy nutrition routine most
of the time. You should satisfy your cravings from time to time
2: I will lose weight faster only by ingesting weight loss pills.
can't be further from the truth. Usually these type of people
think that a weight loss pill is a magical wand and all that
is needed is swallowing these pills and your weight loss issues
will get taken care of by itself. Big mistake. While some of
these pills are effective for weight loss, they won't produce
real results on their own. You still need to exercise and have
a proper nutrition in place. There is no healthier shortcut.
3: I can eat anything I want if I am exercising.
better not. If you're exercising hard to lose weight and you're
eating anything and don't care about calories, you'll be doing
all this work for nothing much in return. You will be back to
4: You can target specific areas of your anatomy to burn fat
and lose weight.
so fast. Sorry to burst your bubble but you can't specifically
work certain areas of your body to burn fat and lose weight.
It doesn't work that way. For instance, many people think that
they should do endless abdominal exercises if they want to get
rid of their belly fat fast and lose weight. The truth is you
won't lose significant weight simply by doing situps, crunches
or leg raises. So it's a wrong strategy. Ab exercises will strengthen
your abdominal muscles but they won't really burn all that fat
in your belly area. Same as with arm exercises like bicep curls
and triceps extension, you can't specifically reduce fat in
your arms with specific exercises targeting these areas. Or
doing squats for legs to burn the fat in your legs. To burn
the fat in your different body parts, you need to reduce your
overall body fat percentage. This can be achieved by doing cardiovascular
training like running, swimming, cycling and so on.
5: Eggs are bad for weight loss as they are fatty.
Eggs are actually good for weight loss. The common misconception
is the egg yolk is high in fat. The truth is the yolk contains
only a mere 1.5 grams of fat plus it has an array of valuable
nutrients like vitamins and minerals which are essential for
proper bodily function and can aid weight loss as well. Eggs
are high in protein, low in calories and have a lot of nutritional
value in them which can keep you satiated for hours. So don't
throw the yolk away and only use the white as some do. Eating
1 or 2 eggs everyday or every other day won't be detrimental
to your weight loss efforts at all. So eat up.
6: Carbs are bad for weight loss and I should avoid them like
itself is not bad for weight loss but excess carbs is. Many
people tend to overeat carbs notably simple carbs like white
rice, white bread etc
as they are not filling, this is
where the problem lies. A surplus of carbs in one meal is bad
as your body can only assimilate a certain amount per meal,
the rest getting stored as fat. You should not deprive yourself
totally of carbs as doing so will result into a drop in energy
levels, moodiness and fatigue. But avoid simple carbs and opt
for complex carbs instead like wholegrain oats, oat bran, brown
rice, wholewheat pasta, wholegrain bread, sweet potatoes, yams.
With complex carbs, you don't need to eat as much as these are
filling and will keep hunger pangs at bay. Also they get digested
slowly and this is good as they get converted to glucose or
sugar in your bloodstream slowly. What this means is you get
more time to use that energy hence making you less prone for
fat storage. When you eat simple carbs, you tend to eat lots
and your insulin level spikes and too much sugar in the blood
can't be used up as energy and the rest get stored as fat.
7: I will starve myself to lose weight faster.
yourself would mean an excessive calorie restriction in the
hope of burning fat and losing weight. Unfortunately it doesn't
work that way. The truth is you're mostly losing muscle mass
and not fat by not feeding yourself well. When your body doesn't
get the necessary calories for energy, it will break down your
muscle mass to be used as fuel. Of course, you'll lose weight
but not necessarily getting leaner. For you to achieve a healthy
and lean physique, you need to use fat as energy and proper
nutrition and exercise burn fat not starvation diet. So starving
yourself is a big no no. And the big downside of starvation
is this will cause a massive drop in energy levels, mood swings,
irritation and can make you gain even more weight. Starvation
diet can get you temporary results but ultimately, you'll have
huge hunger pangs making you binge on anything after. End result
is more pounds on your waistline. A few lettuce everyday won't
cut it that's poor nutrition. You need solid nutritious meals
and controlled portions. Food itself is not your enemy, it's
your perception of food which is wrong.
8: I should not eat fat because I will get fatter.
is a common and wrong misconception which many people still
believe. It makes sense for them that eating fat is the cause
of belly fat. But you won't get fat simply by eating some fat,
you'll get fat by eating a surplus of calories and doing so
regularly. Protein, carbs and fats all have calories although
fats have more. 1 gram of protein = 4 calories, 1 gram of carbs
= 4 calories and 1 gram of fat = 9 calories. Of course, if you
eat foods high in fats regularly, you'll gain excess weight
faster as it's more calorie-packed. But not all fats are equal.
You'd better avoid saturated fats like animal fat, trans fats
and opt for monounsaturated and polyunsaturated fats like olive
oil, fish oil, flax seeds, nuts which are healthier. Of course
moderation is key on good fats as they have calories as well.
Your body needs healthy fats to function properly so you can't
omit them from your diet. Healthy fats are rich in omega-3 essential
fatty acids(EFAs) and they can actually ignite and boost your
fat burning metabolism.
9: Drinking water alone will help me lose weight.
water alone won't help you lose weight if you don't follow any
proper nutrition plan and exercise routine. But if you drink
adequate water while eating right and exercising regularly,
you will lose weight faster. Water hydrates your body, flushes
out toxins and impurities and maintains an effective bowel activity.
If you don't know, constipation is bad for weight loss.
10: Don't eat 2-4 hours before sleeping.
people will tell you not to eat 2-4 hours before sleeping because
you will get fat. Well that's just part of the story. You can
eat a few hours before sleeping even one hour before sleeping
but it depends what you eat and how much you eat. There are
several factors to take into consideration. If you just had
a big and heavy meal, then it's not a good idea to go to sleep
even after one hour. This is why you need to wait for it to
digest. Pre-bed snacks should mostly focus on protein like cottage
cheese, greek yogurt, natural peanut butter, micellar casein
protein shake or simply a glass of milk. There is no need to
eat much here. These high-protein foods are rich and filling
and will keep your body into anabolic mode(building muscle)
while you are asleep.
11: Resistance training is a waste of time.
times you will see weight loss gym goers performing cardio as
their goal is to lose weight and when you ask them why they
don't perform resistance training like weightlifting or bodyweight
exercises, they will tell you that they don't want to get a
bulky physique like bodybuilders. This false notion stems out
from images of "muscle heads" and "strength athletes"
lifting weights, so for them, weight training is naturally associated
with a bulky muscular physique. Well ladies and gentlemen, this
is downright false and inaccurate. Don't worry you won't get
Mr Olympia sleeve ripping 22+ inch arms simply by doing a few
bicep curls or a huge pair of legs by doing squats. This is
irrational. To build huge muscles, you need to lift heavy weights
and increase your calorie intake from nutritious foods progressively.
This takes a lot of time talk about years and years. It doesn't
happen over night.
you perform resistance training exercises, you'll mostly be
shaping, toning and sculpting your body which is aesthethically
pleasing. Building lean muscle also kicks your basal metabolic
rate(BMR) into high gear which means your body burns more calories
while doing its natural bodily functions even at rest. So having
a more active metabolism means you'll burn more fat and lose
12: Slow-paced jogging is the best way to lose weight.
This is the most common way for many people to exercise, for
example slow-paced jogging by running miles and miles. This
technique is called "the high duration low intensity"
running method. Well if you can do the contrary ie "the
low duration high intensity", you'll reap better results.
While the former will burn a great amount of fat during the
actual exercise, the latter will burn an even greater amount
well beyond the initial exercise. The primary reason is that
the latter will spike your fat burning metabolism to a higher
degree causing your body to expend more calories even hours
after exercising. The former will not trigger a serious spike
in metabolism hence the fat burning effect is weaker.
"the low duration high intensity" technique is commonly
known as HIIT(High Intensity Interval Training) and usually
consists of alternating between different paces ie fast, medium
and slow. The good thing about HIIT is it takes much less of
your time while having a bigger impact on your weight loss goals.
Who wants to run for 45-60 minutes of long, boring and tedious
cardio sessions when they can run 10-20 minutes using varying
speeds and achieve better results? HIIT is more challenging
and not monotonous at all.