Weight loss is a process that takes time and deliberate efforts. However, some people think weight loss can happen overnight, or that they can lose weight in a short amount of time, maybe to fit into that awesome dress or pair of pants for an event. While wishing the best for yourself, you may be thinking that there is a quick fix to weight loss or a one-size-fits-all solution, but it is critical to distinguish what works and what does not in the midst of the tons of information available. Read on for an in-depth look at some of the top biggest myths about weight loss.
1. All calories are “equal
A calorie is a unit for measuring energy, so it is true that “calories” from different food types have an equal amount of energy. Nevertheless, it is not true that all calorie sources affect your weight in the same way. This is because each calorie, depending on its food type, goes through a different metabolic path and thus has different effects on your weight-regulating hormones and hunger. A fat calorie, a protein calorie, and a carb calorie each have a different impact. For example, substituting carbs or fats with proteins will result in increased metabolism, lower appetite, and reduced cravings, and at the same time prompt optimal action of some weight-regulating hormones. Additionally, whole foods calories (like fruits) tend to fill the stomach and stay for longer than calories from refined foods.
2.Losing weight is a linear process
Contrary to popular belief, weight loss is not a linear process. You will lose weight on some days and gain a bit of weight on others. You should not be overly concerned, as it is normal for the body to gain and drop a few pounds. For example, weight gain may occur due to having more food in your digestive tract or due to higher water retention than normal. Provided that the general trend is on a downward route, there is no cause for alarm; despite the fluctuations, you will eventually succeed in your weight-loss efforts.
3.You only need the willpower to lose weight
The notion that gaining or losing weight only requires willpower or the choice to do one thing or another is entirely false. Obesity comes about due to tons of things, hence willpower has nothing to do with it. For example, some genetic variables are thought to be closely connected to obesity, and some medical conditions, like depression, heighten the chances of being obese. Also, dysfunctional weight-regulating hormones may make it difficult to lose weight and to keep it off. Biological factors also play a role in weight regulation, so there is more to it than just willpower.To help you lose weight, you can try some great steroids from steroid-universe, which enhances your metabolism, promotes the development of muscles, improves your workout performance, and gives you a great feeling of overall wellbeing.
4.Diet foods and drinks can help you cut weight
The truth is that food labeled as “low/reduced fat,” “gluten-free,” or “diet” can make you gain weight. This is because when people see foods with the above labels, they tend to over-consume them, hence loading their body with excess calories. Also, these foods have some other unhealthy ingredients, such as sugar and salt, added to them to make them palatable, which also causes weight gain and other issues. It is advisable to make do with whole foods and stay away from processed foods.
5.It is possible to spot-reduce and lose weight in specific areas of the body
The idea of spot reducing to shed weight on a specific area of the body is false. You cannot manage to do away with fat from a particular body area; you can only lower your overall body fat by eating a properly balanced diet and having a well planned exercise program. As you lose fat all over your body, your initial target areas will shed fat in the process, too.
6.Carbs are evil/carbs make you fat
This notion is misleading, since carbs are a crucial component of a healthy diet. When consumed in the right quantities and without adding tons of fatty stuff—like creams, butter, and more—they will not cause you to gain weight. You should eat wholemeal carbs and whole grains, such as brown rice and wholemeal bread. Also, enjoy your potatoes with the skin on them in order to consume more fiber.
7.Going to the gym while your stomach is empty will make you torch more fat
This is a crazy idea. The basis of this is that if you work out on an empty tummy, your body will have to resort to fat stores for the fuel, since you have do not have any from the food. However, what really happens is that your muscles lose weight, which is not recommended. Additionally, going to the gym on an empty stomach will hinder you from performing well and thus from having a great workout. Instead, you should try to have a light meal before workouts to avoid being weighed down by food, but to still be well fueled for the exercises. A protein shake is a healthy and convenient choice.
8.Doing away with all snacks will help you lose weight
Snacking does not have to be bad when trying to shed some pounds; the problem is the type of snack that you eat. Snacks are crucial for some people, especially those with active lifestyles, as they need to maintain high energy levels. Rather than going for chips, cookies, and other snacks that are laden with sugar, salt, and fat, you should instead choose healthy snacks, like fruits and veggies.
9. Sugar from fruits makes you gain weight
The truth is that overconsumption of any food item, even the healthy ones, can water down your weight-loss efforts. However, eating a reasonable amount of fruits, for example a few pieces, as part of your healthy diet is unlikely to cause weight gain. Fruits are essential foods; in addition to supplying your body with natural sugars, they are a rich source of vitamins, mineral salts, and fiber, which are vital for good health. Fiber also reduces sugar absorption. As such, you should not completely remove fruits from your diet. However, watch out and try to cut out the sugars sneaked into foods like ketchup and salad dressings.
10.You have to avoid fats to lose weight
All fats are not equal, and the body needs healthy fats, so doing away with all fats is unrealistic and unhealthy. As much as you should stay away from fast foods that have lots of saturated fats and even trans fats, you must ensure your diet does not lack things like avocados, nut butters, and other healthy fats. These healthy fats are essential for a healthy brain, healthy skin, anti-inflammation, losing weight, and stimulating fullness. When you eat nuts, nut butters, avocados, fatty fish, and other healthy fats, you tend to feel fuller, hence eating fewer calories later.
Weight loss is a process that takes time and conscious efforts, and has no quick fixes. You must take the long road: Eat a properly balanced diet and do your workouts. You should consider any information on weight loss with a grain of salt, unless it is from a reliable source. There is a lot of incorrect information that can mislead and derail you from achieving your weight loss and other health and fitness goals.