Weight Loss – Myth VS Fact

weight loss

Myth #1: Fasting or cutting calories will help weight loss.

Fact: Though fasting or cutting calories might initially help your  weight loss effort, your metabolism will slow down. Our body needs a certain minimum amount of calories just to function, so never drop your calorie intake to less then 1200 per day. What happens when you eat less then 1200 calories, is that your body will switch to starvation mode, which means that it will start holding onto fat and get the required  energy from muscles. This leads to loss of muscle mass. Before cutting down your calorie intake, calculate your BMR (Basil Metabolic Rate).

Weight Loss Myth#2: It helps weight loss when you avoid eating sweets or desserts at all cost !

Fact: The key to weight loss is never deprive yourself of any food. The best time to eat dessert is in the morning, as it diminishes cravings throughout the day. In fact, people who eat dessert not only lose more weight than those who avoid it, but also keep their pounds off longer. Eliminating sweets completely increases the desire for them to eat them to the point of addiction in the long run. As long as you keep track of your daily calorie intake, eating sweets is fine.

Weight Loss Myth#3: Avoid carbs and eat a high protein diet.

Fact: A balanced meal requires three macro-nutrients: fats, carbohydrates, and proteins. It is not the carbs that increase weight gain,  but actually is the high calorie intake. All carbs are not all identical. Complex carbohydrates found in leafy vegetables and whole grains are an important part of a healthy diet. They are absorbed slowly and do not  increase blood sugar levels. If there is not enough carbohydrate intake, the body will make more blood sugar at the expense of other tissues, primarily muscle. So in short, not enough sugar will make you lose muscle.

Weight Loss Myth#4: Eating after 7 p.m will make you gain weight.

Fact: Your metabolism does not shut down after 7 p.m. In fact, your metabolism can’t even tell time, so eating at night by itself will not make you gain weight. You gain weight only if the calorie intake is more than calorie expenditure throughout the day.

Weight Loss Myth#5: Eat 6 small meals and not 3 square meals a day.

Fact: The fact is that everybody is different. Some people do good on 6 small meals and some do good on just 3 square meals. As long as you watch your calorie intake, it does not matter either way. No matter what time you eat, your body will store extra calories as fat.

Weight Loss Myth #6: Eat as much as you want and burn the added calories off with exercise.

Fact: It takes 2 hours of walking to burn off calories gained by eating a 350 calorie slice of cake. This means that it is not a very practical approach to eat as much as you want, unless one would want to exercise all day long.

Weight Loss Myth #7: Fad diets will help weight loss.

Fact: A fad diet is a weight loss diet that becomes very popular, and then might fall out of favor just as quickly. Fad diets are very dangerous as they promise weight loss within a very short period of time. If you do the math, it takes 3500 calories just to lose one pound of fat. Therefore, even if you were cut out 500 calories a day (assuming you are on a 2000 calories a day diet), it would take you one month to lose 4 pounds of fat. In addition, fad diets fail to meet your nutritional needs,  leave you dehydrated, and slow down your metabolism.

Weight Loss Myth #8: Avoid eating fat at all cost.

Fact: Eating fat will not make you gain weight, but eating the wrong kind of fat will. Trans fats and saturated fats found in processed and baked goods harm your body, but the good fats do the opposite. Omega 3 an essential fatty acid which is not only good for your brain, but also for your heart. Avocados, nuts, eggs, and olive oil are some of the many foods that contain good fat. Fat keeps you full for a long time, and helps with weight loss.

Weight Loss Myth#9: Willpower is the key to weightloss.

Fact: Some people believe that they cannot stick to a diet because they have no willpower. However, sticking to a diet has no correlation whatsoever with willpower. Weight loss has more to do with behavior modification than willpower. The good news is that behavior can be changed. What some people see as a lack of willpower to resist a certain food, may really be an subconscious effort to recreate a comforting food memory, or avoid a painful one.

Weight Loss Myth #10: Eat healthy foods and you will loose weight.

Fact: Healthy food still contain calories, so even if one was to eat healthy food but not watch calorie intake, he/she would still put on weight. Some foods claiming to be healthy have high sugar content which will hinder your weight loss effort. This makes reading nutrition labels before buying anything that might say non-fat or low fat a requirement.

Links:

How to Lose Weight Fast and Safely

DISCLAIMER: The contents of this website is provided for informational purpose only and is not intended as a substitute for professional or medical advice. Do not use the information on this website to diagnose or treat any medical or health condition. If you suspect that you have a medical problem, contact your professional healthcare provider.
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