The society of today surrounds us with all kind of true and false information, including weight loss myths. So, which weight loss myths are true and which are false?
Here’s a list of 10 false weight loss myths:
1. Starches make you fat and should be avoided when trying to lose weight
“Don’t eat bread when you’re on a diet!” some people say. But this is one of the most common misconceptions about weight loss. Foods high in starch such as bread, rice, and pasta are low in fat and calories but high in carbohydrates. These kinds of foods provide the body with its primary source of energy.
Fat and carbohydrates often come together, especially in baked foods such as baked potatoes, crackers, croissants, muffins or microwave popcorn and this is why it’s easy to confuse starches with high-fat foods.
What you should be careful of is the portion sizes and high-fat toppings like butter, margarine, mayonnaise or sour cream. Depending on the person, eating between 6 and 11 slices of bread per day falls into the recommended eating habit.
2. When trying to lose weight, you need to cut back on calories
This was included in the false weight loss myths list because excessively avoiding calories in your diet will slower your metabolism, making it harder to lose weight. It is recommended that you decrease your daily calorie intake by a little, while adjusting your diet into making more healthy and nutritious choices.
3. Fat should be excluded
Saturated fat and trans-fat should be avoided, but unsaturated fat can actually help you lose weight. Fat also helps your body absorb nutrients and makes you feel fuller. Enjoy foods like nuts, olive oil or fish.
4. You can cut on calories by skipping meals
This is at the top of false weight loss myths. Not only is skipping meals very bad for your health, but it is also a sure way to gaining weight. This is partly due to the fact that people who eat many small meals thought the day tend to control their appetites better.
5. In order to lose weight, you have to adopt a drastic diet
This is not true. Drastic diets that consist in eating almost nothing all day will cause you to lose weight for a short period of time but such diets are destined to failure and won’t help in the long run. By gradually changing your diet you will get used to holding back on some foods and this will help you take weight off and keep it off.
6. Overeating is caused by hunger
Most of the times, overeating is caused by emotion. Stress is an important factor in making us eat more frequently and quickly. The best way to avoid overeating is to take your mind off your cravings and concentrate on your work or make it impossible for yourself to eat anything, for example going for a walk or a run in the park.
7. Burning fat requires intense exercise
You can burn fat just by staying active and doing some moderate level exercise on a daily basis. Doing chores around the house or going for a long walk would be enough if you add some intense training sessions about three times a week. Burning fat takes longer and it is performed at lower intensity levels of activity.
8. Diary products are unhealthy and cause weight-gain
Milk, yogurt, cheese, ice cream, they are all diary products low in fat and calories but are very nutritious, high in protein, vitamin D and calcium. If you are lactose-intolerant you have various options into replacing the sources for calcium and vitamin D such as: dark leafy greens, soy-based beverages, fortified fruit juice, cereal or sunlight (for vitamin D).
9. Foods or beverages with reduced fat or sugar are a sure way of loosing weight
Many people wonder if this is true or if it should be included in the false weight loss myths category. These kinds of foods or beverages often have sugar-replacement substances in them which contain their own set of calories. As with regular food, portion size is the key to controlling your weight. Always compare the nutrition labels when making selections between a regular and a no-fat or no-sugar product.
10. Eating after 8 pm will cause weight gain
Yes you should avoid eating large meals right before going to bed as that will impediment your digestion and might also cause sleep disorders. Skipping dinner however or refusing to eat after a certain hour is a whole new deal. It doesn’t matter when you eat. The body requires energy all day, even when it sleeps. What does matter is what you eat, how much you eat and what activities do you carry out during the day.