With the modern lifestyle where you are forced to stay sedentary for hours and you rarely have a choice when it comes to the sugar and cholesterol content of the food around you; gaining weight is easier than losing any. It is therefore a huge step when you decide to shed some pounds because you have to alter so many aspects of your life and make huge sacrifices. The best advice when it comes to losing weight is that you should take it a pound at a time. Take it slow and be consistent. Going onto fad diets and attempting to keep up with rumoured weight-loss trends online doesn’t help much. Here are 10 weight loss myths that won’t help your weight loss journey.
Weight-Loss is all about the fat
There are three types of weight you should focus on when losing weight. Fat weight is the one everyone focuses on and the best way to lose it is by cutting the number of calories you consume per day while maintaining a healthy exercise routine. You also need to ensure that you maintain your muscle weight because losing your muscle density will mean that your body burns fewer calories which will only cause you to have more fat. The last type of weight is your water weight which changes depending on the hormones in your body and the level of sodium. Sometimes, when looking at the scale, you may be losing water weight or muscle weight, both of which won’t help your weight loss journey.
You can target where to lose fat
So you are worried about your clothes not fitting because of too much fat under your armpits or thighs or you just want to do away with that stomach fat and the rest doesn’t worry you so much. Well, unless you are going for a fat-freezing cosmetic surgery, losing body fat cannot be targeted using diet or even exercise. Exercise and diet will help you lose fat but the spots that lose most fat differ from person to person. In most cases, fat loss is uniform across your body which is healthier than the forced versions of the process.
Carbs are the problem
Gaining fats comes when your body converts excessive calories that it doesn’t need into fat stores. Carbs don’t solely accountable for all of the excess calories in the body as many are led to believe. Carbs are necessary for your muscles to generate the energy for daily body function which includes brain function. Many fad diets demonize carbs sending people onto a weight-loss program that denies essential body functions of their key source of fuel. Carbs also have most of the fibre you eat which is important in losing weight. You should therefore focus on the calorie count rather than demonizing a type of food.
Eating at night is a step backwards
It is true that you should give yourself three to four hours between your dinner and bedtime to allow your stomach to break down the bulk of a heavy dinner. Going to sleep on an empty stomach is worse though which is why that midnight snack is not bad if you actually need it. Just make sure you don’t eat up half your daily need for calories in a midnight snack. You should also keep off from heavily processed foods as snacks because they have too much-refined sugar, salt, additives and everything else that won’t help you.
Unless it is an intense exercise, it doesn’t help
Losing weight and staying in shape has to be a lifestyle and not something you pick up for a few days and then go back to normal when the scales read in your favour. That means that every available opportunity to exercise should be welcomed with both hands even if it involved a few sit-ups or just a walk down the block. Relying solely upon sweaty exercise for weight loss will fool you because you might lose water weight and assume you are on the right track. You need to incorporate as many active sessions into your daily activities as possible and let the intense exercise be part of that and not the only piece of the puzzle.
Zero-sugar foods are the way to go
No added sugar or no sugar is one label that many processed foods have used to attract sales from weight-conscious customers. One thing you need to know is that replacing sugar with artificial sweeteners doesn’t help with your weight loss. The best thing to do is eat processed foods in moderation. Artificial sweeteners have been linked with an increased risk of obesity and heart disease and they may be even worse than sugar so you are better off with less of that soda or without it than with more cans of zero calorie soda.
Intermittent fasting is the answer
One thing you should know about not eating is that your body doesn’t always respond by eating your excess fat. The body actually reduces metabolic activity in response to reduced fuel and starts eating your protein reserves which affect more of your muscle weight than your fat weight. Trying to reduce your weight by not eating, therefore, hurts both your muscle and brain health which is a prospect you don’t want.
You will gain weight back
It is true that most people that lose weight end up regaining most of it but it is mostly down to the method they use to lose the weight and their lifestyle after losing weight. While some people assume that you only regain weight if you lose it too fast, the truth is that both quick and slow weight loss journeys can be reversed. Many people that remain, weight-conscious people, stay in shape after their weight-loss journey. You shouldn’t shy away from that routine because it will help you lose weight and stay that way if you keep it up.
If it works for others, it will work for you
Weight loss and staying healthy is a personal journey and cannot be assessed in comparison to how the bodies of other people behaved after a particular weight-loss program. While it is true that most weight loss programs work for most people, the results are never similar across a group of people. It is therefore normal to not lose weight as quickly as other people trying the same weight loss program.
Cutting gluten helps you lose weight
Going gluten-free and cutting excess fat is not the same thing. Gluten-free is only effective for treating celiac disease and there is no medical evidence that it helps you lose weight in any way. Going gluten-free to reduce your waist size is therefore not a viable project. The only way you can really cut weight is by cutting the quantity of calories you consume and maintaining an active lifestyle to build muscle.
Have you heard of any other myths about weight loss? Why not share them with us in the comments below.