10 WEIGHT LOSS MYTHS YOU PROBABLY BELIEVE– Check OUT!!
Here are the top 10 BIGGEST lies, myths and misconceptions about weight loss that you should know.
#1. Myth: You Have to Cut Out Certain Foods to Lose Weight
Fact: Studies show that there are whether or not certain foods that can help you to increase the metabolic rate which will lead you to burn more calories. No foods can make you burn your fat. There are some effective foods with caffeine that may speed up your metabolism for a short period of time, but they will not cause weight loss.
Tip: The best way to lose weight- and keep it off is to cut back on the number of calories you eat and be more physically active. Along with Physical activities, you need to have a healthy balance of carbs (40%), protein (30%) & fat (30%) in the proper amounts.
#2. Myth: Lose Weight Fast with a Juice Cleanse
Fact: Juicing and detoxes are good ways to lose weight quickly but you’ll quickly gain back when you start eating again. If you consume 1200-1400 calories of juice each day, you are likely to lose weight because of the calorie deficit but it causes will be only for the short term. Juice does not contain all the nutrients, as it focuses only on the filling, nutrient-rich foods that will help you to jumpstart a healthy eating plan.
Tip: The best way to lose weight is to consume eating whole fruits and vegetables as this is a healthier option rather than drinking fresh juice or a smoothie. Hence, it is also recommended one serving of juice as part of a balanced diet and cut down your overall calorie intake.
#3. Myth:Low-Carbohydrate Diets are a Healthy Way to Lose Weight
Fact: Generally High Protein / Low- Carbohydrate long-term health effects are unknown. Getting daily calories from these high protein foods such as meat, eggs, cheese and other low carb foods will spike in your cholesterol levels which may raise heart disease risk. Eating less than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood.
Tip: Reduced Calorie eating plan includes a recommended amount of carbohydrate, protein, and fat which will help you to lose your weight in a healthy way, but they cause weight loss for short-term only. If you follow a healthy balanced diet plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain.
#4. Myth: Fad Diets Work for Permanent Weight Loss
Fact: Fad diets often promises quick weight loss comprising of only 800 to 1000 calories each day. One should always avoid this kind of diet as it contains adverse side- effects if it is continued for long. Fad Diets are not the best way to lose weight because these diets do not provide all nutrients that are required by your body. Eating less than 800 calories increases the risk of developing gallstones which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight. By following healthy eating habits with proper exercise, you may lower the risk of developing type 2 diabetes, heart disease, and high blood pressure.
#5. Myth: Skipping Meals is a Good Way to Lose Weight
Fact: Skipping Meals or fasting will not help you to lose weight as it slows down the metabolism of your body. Many people skip their breakfast and eat fewer calories, later they binge on unhealthy stuff which is high in fat and sugar. Researches show that people who skip breakfast tend to be heavier than people who eat a healthy breakfast.
Tip: Switch to eat small meals throughout the day that includes a variety of healthy, low-fat and low-calorie foods. If you are trying to lose weight, come up with a healthy meal plan and stick to it. DO NOT cut out meals entirely.
#6. Myth: Eating After 8 P.M. Causes Weight Gain
Fact: It really don’t make a difference what time of day you eat, what matters is how much and what you eat during the whole day. In order to lose weight quickly, you need to focus on reducing your food intake and not the time at which you eat. People who are familiar with eating foods at night tend to put on extra weight because they choose high calorie treats.
Tip: Limit your late night snacking to healthy snacks such as low-fat yogurt or baby carrots which could help you to avoid unwanted weight gain. Along with late night snacking, try to avoid eating habits in front of the TV at night- it may be easier to overeat when you are distracted.
#7. Myth: Supplements Can Help You Lose Weight
Fact: There are many different weight loss product that claims to be “natural” or “herbal” is not necessarily safe and effective. These supplements are neither clinically tested nor scientifically proved that they are safe. There are few medically proven weight loss supplements that are available in the market that can have a modest effect on weight loss.
Tip: Before taking any weight loss diet supplement, you must take the advice of your doctor. Unless prescribed or recommended by a doctor, don’t rely on weight loss diet pills to lose weight quickly. There are some natural or herbal weight-loss products that can be harmful.
#8. Myth:Fast Food Is Always Fattening
Fact: Fast foods are an unhealthy choice while you are dieting. If you are sensible enough you can make fast foods part of your healthy weight loss program. Choose salads and grilled foods over fried foods and use high fat, high-calorie toppings only in small amounts.
Tip: Try to avoid fried foods such as French fries and fried chicken which contains high fat and calories. Switch to small amounts of high fat, high-calorie toppings in order to lose your weight.
#9. Myth: Low-Fat or No Fat Means No Calories
Fact: A low fat or fat free foods is often lower in calories than the same size portion of the full fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—or even more calories. When fats are removed from food items to make them low fat or fat-free, other substances such as sugar, flour, or starch thickeners are added to improve flavor and texture.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. If you cannot digest lactose, choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D.
#10. Myth: Eating Red Meat is Bad for Your Health
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat) but they also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
The Bottom Line
Hopefully, we could clear up a few weight loss myths that you may have been treading on browsing the internet. However, if you have any other myths that you can disapprove, feel free to comment below and keep us all a little more informed on the truths of losing weight.
It’s no secret- that the best way to lose weight is to stick with what has proven results: Proper nutrition and Exercise, getting enough sleep and staying on top of the latest science-backed information about nutrition and fitness.
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:About MeFacebookInstagramGoogle+LinkedIn