If you search on Google “how to lose weight”, you will find about 376 thousand results. While many of these pages offer good advice – such as a balanced diet and regular exercise – others may have the opposite effect. & Nbsp;
Why are there so many myths about losing weight?
Part of the reason there are so many weight loss myths is that science is constantly changing. As we begin to learn more about the human body, we learn more about how it reacts to the food we eat. If you don’t keep up with the data, it’s easy to get bad dietary advice.
Some weight loss myths are being promoted in an effort to sell diet products. Manufacturers rely on this misinformation to increase sales of their goods. Even if I don’t do it on purpose, it adds credibility to the myth. Consumers end up relying on bad advice because they are promoted by a brand they trust.
Slimming myths also tend to provide an “easy way out.” I promise if you just do that, you’ll lose weight faster. Or if you don’t do that, you’ll be able to shed those extra pounds. People are drawn to the promise of a quick and easy way to lose weight. & Nbsp;
Once people cling to these beliefs, they become difficult to change. And when one source’s weight loss tips differ from another, it’s even more confusing. The problem with this bad information is that it doesn’t help you lose weight. Worse, it can even make you gain weight. To help you more easily identify what the tips are, we’ve put together a list of weight loss myths that could do just the opposite.
1: To lose weight, you need a calorie deficit
Many diets tell you that in order to lose weight, you need to consume fewer calories. It focuses solely on creating a calorie deficit without explaining that not all calories are the same.
This can lead to weight gain by using calories in foods that support weight gain versus weight loss. For example, the calories you eat from ice cream are not the same as the calories you eat from fruits and vegetables. & Nbsp;
So counting calories or skipping meals is not enough to lose weight. You also need to be careful about where your calories come from.
The three main sources of calories are carbohydrates, protein and fat. To lose weight, some calories should come from each of these categories. The key is to eat foods that provide the most nutrition.
If you want something crunchy, raw vegetables have more vitamins and minerals than potato chips. When preparing your sandwich, wholemeal bread is richer in nutrients than white bread. Fruits are better for a delicacy than a slice of cake or pie.
Instead of just evaluating your calorie intake, look at the quality of those calories. Opt for high quality healthy food. This will help you lose weight.
2: The only way to lose weight is not to eat carbs
Low carb diets are often promoted as the only way to lose weight.
For starters, many carbs go hand in hand with foods that do not promote weight loss. Bread is often eaten with butter. A number of pasta dishes are topped with sausages or topped with a high-fat, high-calorie sauce.
In addition, when you eat carbs, your body retains more water. For every gram of glycogen you consume, you will retain 3-4 grams of water. This gives you the illusion that you are gaining weight with carbs, but your body only holds water.
The truth is that the body needs carbohydrates for energy.
Remember, there are healthy carbs and unhealthy carbs. Consuming unhealthy carbohydrates such as candy and cookies can work against long-term weight loss. Not only because they are high in calories, but also because they cause high blood sugar levels.
An effective weight loss plan focuses on carbohydrate intake which provides greater stability of blood sugar. Examples of carbohydrates include sweet potatoes, fruits, quinoa and legumes. Wholemeal bread and whole wheat pasta are part of this type of plan.
3: An effective weight loss program does not contain fat
Some diet plans focus more on fats than carbohydrates. They point out that calories should only come from nonfat foods. & Nbsp; The problem with this approach is that fat helps you feel full. This is why it is so common to have intense cravings when trying to lose weight by eating only low-fat foods. & Nbsp;
As with carbs, the body needs a little fat to function properly. Your body also needs fat for healthy skin and hair.
Some fats can only be gained by consuming them. The body is not able to do them alone. These are called essential fats and are part of a healthy diet.
Again, the goal is to choose fats that not only help you lose weight, but also make you feel better. Sources of healthy fats that fall into this category include both monounsaturated and polyunsaturated fats.
Monounsaturated fats help lower “bad” cholesterol and build up cells. Research shows that polyunsaturated fats can reduce your risk of cardiovascular disease. The fats that provide these types of health benefits come from nuts, avocados, eggs and even dark chocolate. Eating these foods gives the body the fat it needs without compromising on weight loss.
Fats to avoid include saturated fats and trans fats. Not only can they extend your waistline, but they also increase your risk of heart disease.