Weight loss is one of those processes that can be very challenging and frustrating at the same time. Even when you are on a diet, taking nutritious meals and engaging in regular exercises, the scale does not register an improvement. The truth about the matter is that losing weight is not an easy task and what may work for the other person may not work for you. In addition, there are many myths and misconceptions about weight loss that people continue to believe and which can hinder their progress. Let us set the record straight. Below are the 7 common myths about weight loss you should stop believing today.
Myth #1: You Need to Cut Carbs to Lose Weight
Keto and Atkins diets are just two examples of low-carb diets that are quite popular in the recent years. Its advocates state that if you restrict your carbohydrate consumption, your body will be compelled to use fat as its primary source of energy. However, carbohydrates are the favorite of your body when it comes to the provision of energy. If they are limited severely, then they are bound to get headaches, become tired, and exhibit poor performance on the field. Moreover, people regain most of the weight they lost once they begin incorporating the carbs again. Don’t cut carbs overall, however, stress on taking most of them in the form of whole foods such as fruits, starchy vegetables, whole grains, beans and legumes.
Myth #2: The Myth of the Long Workout to lose weight
Sweating for an hour on a treadmill may make you feel virtuous, but it’s not going to result in lasting fat loss. Studies reveal that exercises that take 20-60 minutes are as effective as those taking a longer time when it comes to shedding pounds. Also, HIIT sessions of 10 to 15 minutes are far more effective in burning calories per minute than steady pace cardio. The most important thing, it is possible to find an interesting workout and which suits your timetable. Muscle gain through strength training also plays a vital role in increasing metabolism in your body.
Myth #3: Eliminate Your Current Diet Completely and Start with a New One
Some people may feel the urge to go over their diet when they wish to shed some pounds within a short period. However, restrictive diets are very hard to maintain in the long run. Restriction can quickly lead to a situation where a person simply gives in to temptation and eats everything they crave, followed by an overwhelming sense of guilt. It is advisable that one makes changes to her diet gradually and in a way that is easily manageable. For instance, attempt to increase your vegetable intake by one portion per day, minimise the intake of white bread and pasta and replace it with brown bread and whole grain pasta or portion control. These slight changes have a massive impact.
The fourth myth that most people believe about weight loss is the weighing of the body daily.
It is perfectly normal to wish to monitor how much weight is being shed in a day. Yet, your weight is not a constant figure: it increases after having a salty meal or at a specific period in a month. You might not feel motivated to see higher numbers. It is advisable to take it in the week so that you can see the overall change in the scale. Or if the scale makes you want to crawl under a rock, assess your progress according to the clothes that fit and the inches shed.
Myth #5: You’ve got to eliminate all types of snacks if you want to shed a few extra pounds.
As a result, rather than avoiding snacks to spend the calories on larger meals, you may end up feeling famished. This leads to you feeling that you can eat whatever you want at a later time hence increasing the chances of you binging. Not to mention, it also makes it extremely difficult, if not nearly impossible to achieve your recommended daily allowance of nutrients. The secret lies in choosing the right snacks that contain fiber, protein and healthy fats to stabilize your blood sugar. Here are some good examples: Non-fat Greek yogurt with berries, apples with peanut butter, carrots with hummus or mixed nuts.
Myth #6: Drinking water is the most effective way to lose weight.
Yes, water is the healthiest beverage that can be taken especially to support weight loss. However, deciding never to have fruit juice, milk, or wine again can make one feel like they are depriving themselves and this may result in binges later. The key is moderation. Try to avoid the high calorific beverages but do not completely eliminate the ones you fancy; take them in moderation. Herbal tea, black coffee, and vegetable juice are also other options to consider. As long as you don’t add cream and sugar, which adds calories, is perfectly fine.
Myth #7: You Need to Cut All Cheat Meals to Lose Weight
It is impossible to abstain 100% of the time ;it is not helpful to deprive yourself of something you love. The fairest diets include cheating meals in a way that is much more healthy in the most sustainable weight loss diets. This helps maintain high morale when one feels hungry, keeps off the cravings and ensure that the metabolism does not adjust to the few calories being consumed. Eat mostly healthy foods but allow oneself to eat junk foods once a week depending on the favorite food, whether it is pizza or pasta. Don’t allow yourself to feel guilty and just get back on the right track immediately the next day, practicing your normal healthy diet. However, one should avoid going overboard with this strategy.
The Takeaway
The permanent freedom from these myths is crucial to making weight loss a reality. Extreme diets or intense workout regimens that you can’t maintain are not sustainable. It is preferable for the majority of people to make gradual alterations in their diet, stick to them in the long run, and incorporate exercise that they find appealing. On the same spirit of non–scale victories such as improved sleep, less craving or compliments from friends be kind to yourself throughout the process. They should also avoid worrying about details such as daily gains and losses and instead, they should remain patient.
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