The reality is: weight loss is simple and requires consistent efforts to show results. Some weight loss myths have made such a strong presence that people actually start to believe and follow them.
This article focuses on debunking some common weight loss myths so that you continue to follow your health journey without added pressure.
Myth 1: Skipping Meals Helps You Lose Weight
Losing weight and the suggestion of skipping meals have been in discussion since centuries. Whenever someone wants to do something about losing weight, the first thing that they will follow is this absurd device. Skipping meals is doing more damage than good to the body as it adds unnecessary stress on the body, and leads to overeating later in the day.
According to research, skipping meals regularly, or reducing meal frequency can lead to metabolic syndrome, affecting blood sugar levels and increasing fat-depositing abilities. Other than that, skipping meals will not aid in weight loss, as you might eat later and that too without balancing your plate, leading to overeating.
Calories and weight loss truth is that sustainable weight loss comes from eating balanced foods while staying in a calorie-deficit. Missing out on one meal is not the right approach to lose weight as it will mess up with your hormones and metabolism, if followed for a long time.
Another strategy that you can try to keep your food in check is to follow the portion control method and eat mindfully. The mindful approach towards food allows you to keep your meals balanced and healthy even when you are visiting a friend or traveling on a vacation.
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Myth 2: Eating Fat Makes You Fat
Does fat make you fat? Do you think this is the only reason you are unable to lose weight? The truth is, this might be true only if you are overeating fats. Many people think a handful of nuts and seeds is a healthy snack option, and hence they devour large quantities of healthy fats without even understanding their calorie content.
Fats are of two types: healthy and unhealthy. The common thing in both of them is that they both have calories. Eating too much saturated fat can increase the risk of developing heart conditions, apart from increasing your total calories for the day. Whereas, eating nuts and seeds by considering it as a healthy fat option but without counting the quantity will also increase your total consumed calories.
This is one of the common weight loss mistakes that people make. Healthy fats have an important role in the body improving metabolism, hormonal health, and satiety, but eating too much can lead to weight gain or difficulty in losing weight.
Eat healthy fats but don’t over consume them. Balance your meals with other nutrients and make them wholesome by adding diverse healthy fats such as avocados, olive oil, flaxseeds, and pumpkin seeds.
Myth 3: Carbs Are the Enemy
It is a commonly held belief that carbs are harmful when cutting weight. Nothing could be farther from the truth. Carbohydrates have a bad reputation among fitness freaks. They think eating carbs is the reason they are unable to lose weight, and eliminating it completely will be the only solution. But before getting in this debate, let’s just understand the role of carbohydrates in our body.
Carbs are the basic and primary fuel for muscles and the brain. Our body relies on steady glucose supply to carry out different functions. When you eat carbs, your body gets glucose and increases blood sugar. In case of high blood sugar, the body releases a hormone, insulin, to reduce it. In certain metabolic conditions, the body releases too much insulin as your muscles and liver don’t respond to it, hence increasing the blood sugar levels.
Considering this, the body finds it hard to lose weight, but still carbs are not enemies. To manage weight loss with insulin resistance, you need to switch up your carb options. And you might be wondering if skipping meals helps with weight loss in case of insulin resistance, the answer is no. Low-carb diets pose significant risks to health, affecting your overall life quality. It is best to find a midway by including whole grain options and complex carbs to provide a steady energy supply to the body and manage weight loss.
Related article: Low-Carb Meals for Effective Weight Training: High-Protein Recipes and Tips
Myth 4: You Need to Exercise for Hours to Lose Weight
The exercise myth for weight loss is that spending long hours in the gym is the only thing that guarantees results. And many people have a firm belief in this, thinking they can burn the calories they eat from a high-caloric meal. Long hours of exercise only add stress to the body, leading to fatigue and exhaustion.
It is better to switch up the training routine by including short and high-intensity workouts for weight loss. Focus on strength training exercises, and lifting heavy weights to build strong muscle mass and strength. Long workouts are not practical, and they also don’t have any effect on the body other than fatigue. Switch up your training routine with HIIT workouts, and strength exercises as they aid in fat loss.
Take good time to plan your exercise routine, and if you have access to online classes and workout videos, follow them. Lift heavy weights and gradually increase your reps to build muscle and lose fat from the body.
For exercising and weight loss, the only thing that matters is the quality. Your moves should be perfect, posture should be good with proper core engagement.
Related article: Cardio vs Strength Training: Which Is Better for Weight Loss?
Myth 5: Metabolism is the Only Factor in Weight Loss
Weight loss and metabolism are related, but it is not the only factor that drives it. But your metabolism can affect your weight loss journey. Your metabolism is determined by how active you are, and what your lifestyle looks like. One factor that can slow it down and affect your weight loss journey is eating too little calories.
Eating balanced meals, exercising regularly, and sleeping on time are some of the factors that can boost metabolism. When your metabolism is fast, you are able to digest food better, and your gut health improves too. To make your metabolism faster and better, make sure you are adding some movement in the day. Other than that, eating fiber-rich meals also plays a critical role in boosting metabolism, which eventually aids in weight loss.
Other factors that determine your weight loss apart from metabolism are your diet, exercise routine, and lifestyle. Weight loss is a holistic approach, where you have to embrace healthy changes and stay consistent to follow these changes. While discussing weight loss facts vs myths, this is one common thing that confuses people. The final verdict? Metabolism affects weight loss, but it is not the only thing that drives it.
Myth 6: Eating Late at Night Causes Weight Gain
While it is better to end your meals 3 hours before you sleep, eating at late night will not cause any gain in these conditions: if your total caloric intake is not met, or you are eating extra meals. Weight loss happens when you eat in a calorie deficit, and if due to some busy schedule, you have not eaten your daily meals on time, and you decide to eat late at night, you won’t gain any weight.
Eating late at night might be listed as a weight loss misconception, but it can be true if you are eating unhealthy snacks without counting your daily calories. Let’s say your daily calorie target is 1800 and after your dinner, you have just hit 1500. Now, in this condition, you can eat your remaining 300 calories to fulfill your target without any concern about weight gain.
A habit of eating unhealthy snacks late at night can lead to excess calorie consumption, and it should be avoided. To manage your late night cravings, try eating a protein-rich meal as it will keep you full while reducing food cravings. Try to incorporate healthier options in your snack such as Greek yogurt smoothie bowl, or granola.
Related article: Midnight Munchies: 10 Delicious Low-Calorie Snacks to Satisfy Late-Night Cravings
Myth 7: Detox Diets and Cleanses Speed Up Weight Loss
Human body has its very own detoxing system: liver. The liver is responsible to flush out every toxin present in the body and to ensure the system is always clean. Many people claim that drinking detox drinks or following this diet can help to flush out fat, which is absolutely wrong.
You lose fat when you are following a calorie deficit diet, with a focus on all nutrients, and working out. The detox diets can be a part of a calorie deficit but it alone does not cause any fat loss or weight loss. Plus, if you deprive yourself of all important nutrients, you will be at a greater risk of retaining fat or fall sick.
A well-balanced diet with all macros aids in weight loss while supporting your all body functions. The truth about weight loss is following a sustainable and healthy approach, rather than following fad diets. You can only follow this diet for a few days, and then you will return to old habits, which means no benefit, just stress on the body. Follow a balanced diet with all macronutrients and see how your liver and kidneys work in the best shape to detox every unnecessary toxin from the body.
Related article: 11 Magical Drinks To Burn Calories Instantly
Myth 8: All Calories Are the Same
When discussing weight loss facts and myths, how come we don’t talk about the concept that all calories are the same. Many people are often seen following this trend, and including every type of food in their diet. While weight loss might work on the principle of “calories in vs. calories out”, the quality of the calorie and the food you are eating matters too.
Two people eating the same number of calories but one completing the target with all sorts of junk, while the other one is focusing on nutrient-dense options will show different results on weight loss and health. Focusing on a balanced diet with nutrient-dense food options improves your health such as reducing the risk of CVD diseases, metabolic disorders and improvement in gut health. With weight loss, you will also see an improvement in your health quality. Plus protein and fiber content of such food items will also aid in fat loss.
On the other hand, eating junk and unhealthy foods, not exceeding your daily food target is doing nothing except for damaging the health. The metabolism gets affected, you are at greater risk of developing metabolic disorders, and weight loss will be a challenge. Hence focus on eating quality foods with nutrient dense options to complete your daily target.
Related article: 5 Reasons Why Your Healthy Diet Is Making You Gain Weight
Myth 9: More Sweat Means More Fat Burn
Working out is a common weight loss method, and many people opt for high-intensity cardio to sweat more. Many people believe that the more you sweat during a workout, the more fat loss will be. Sweating is the indication of the body temperature and in no way it is related to weight loss or fat loss. People working out in winter and eating in a calorie deficit also lose weight and burn fat without sweating much.
Doing too much cardio to sweat more adds stress on the body. Cardio can also affect your muscle gains and cause muscle loss. For weight loss, the best approach is to incorporate strength training in the routine to gain muscle mass and lose fat. The exercises included in the strength training program targets every muscle group, ensuring you get the strength to carry out routine tasks.
Strength training will increase the fat loss process without putting excessive strain on the body. You might not sweat when you are working out, but your body will still be losing fat, increasing the weight loss.
Related article: Signs You Are Overtraining & Your Workout Is Unhealthy For You
Myth 10: You Can Spot-Reduce Fat
An important healthy weight loss tip is to stop working out to reduce fat from a specific area of the body, rather following a wholesome approach that engages every muscle group is important. Various fitness trainers have started falsely marketing their workouts by saying words such as get rid of belly fat by doing these exercises. The truth is you cannot spot reduce, but following a sustainable weight loss approach will definitely give results.
The combination of diet and full-body targeting workouts by engaging all muscle groups guarantee weight loss and fat loss. Next time if someone tells you to add only abs targeting workout in your routine, you know what to do.
A strength training program focusing on core engagement and targeting all muscle groups will build strength, lean muscle mass, and tone the muscles. This will give you a toned appearance while working on your health. If you are serious about weight loss, start following a nutrient-dense calorie deficit program with a strength training program.
Conclusion
Some say skipping meals is good for weight loss, while others rely on detox drinks and long hours of cardio to lose weight. But the reality is quite opposite to that. Weight loss does not require you to starve, or spend all day in the gym exhausting yourself. Rather it is a simple approach that focuses on adjusting lifestyle factors with little dietary modifications.
It is important to adopt sustainable weight loss strategies over quick fixes for optimal health and wellness. Weight loss trends are for some days only, and they don’t work either. Follow scientific approach towards weight loss and don’t follow myths, or else you will be damaging your health.
