Many people are looking to lose weight. There is a variety of information about how to go about this. Some myths that persist are that it’s impossible or too difficult, for instance. You can dispel these myths by learning the facts from experts in the field! Here are some common myths about weight loss.
All Calories Are The Same
Energy is measured in calories, and all calories have the same energy content; however, this does not mean that all calorie sources have the same effect on one’s weight. Different foods have different effects on the body as they go through different metabolic pathways. For instance, protein calories and carb calories are not the same. Protein and carbs go through different metabolic tracts and hence have varied effects on hormones and hunger. Hence when you replace fats and carbs with protein, you have a faster metabolism and reduced appetite and cravings. In addition, calories from whole foods such as grains and fruits are much more filling than calories from refined foods such as pasta, sugar, etc.
Weight Loss Is A Linear Process
Contrary to popular belief, weight loss isn’t a linear process. Many people note that the readings on the scale tend to go up and down during their journey. Some days you will lose weight whereas on another you might have gained some. There is no fixed number of reductions. One might think that you can lose a pound each day or week, but this isn’t true. Some weeks, you will see a lesser number when you stand on the scale, whereas you might have gained a few pounds another week. But do not be concerned; it is quite normal for weight to go up and down during the journey.
Certain food items are referred to or perceived to be fat-burning, this does sound too good to be true, and it most probably is. Some examples of these “fat-burning” food items are celery, pineapple, green tea, matcha, garlic, broccoli, ginger, lemon juice, asparagus, onions, and avocados. These food items supposedly boost the body’s metabolism rate, hence burning more fat. However, these claims have yet to be proved and have little to no scientific evidence.
The word “snacks” is a big taboo in the dieting world. Snacking has never been an issue; the problem lies in what you snack on. Snacking, in most cases, does help in managing calorie intake, but the key to finding healthy snacks. When we say snacks, we instantly imagine a lot of junk but replace this with healthy food items, and snacking instantly becomes healthy. Replace cookies with fruits or low-fat yogurt, replace potato chips with banana chips, etc.
Say No To Treats
This is in continuation with the myth above. Of course, eliminating high sugar and high-fat food and treats from your routine is important; however, this does not mean that you cannot eat a treat or two. Completely depriving yourself of your favorite food items will only lead you to want them more and eventually binge on them. Instead, try to set a balance. Give yourself a treat once in a while to keep you from falling into your cravings.
Good And Bad Sugar
There is no such thing as good sugar or better sugar. All sugar types are processed in the same manner by our body, whether processed sugar or minimally processed sugars such as honey or maple syrup. Regardless of the source or type of sugar, our gut reduces all sugar into one single carbohydrate unit, monosaccharides. Rather than paying attention to the type of sugar present in food, you should look at the quantity of sugar present.
Following the misconception mentioned above, we now understand that all sugar types are high in calories. However, it is not mandatory to cut all sugar from your diet to lose weight. As many people know, moderation is key. Avoid food with too much sugar content, limit your sugar intake and aim for gradual reduction.
The most common misconception around dieting is that not eating or skipping meals is a way to lose weight. Yes, one will start losing weight if they cut back on their meals but not in a healthy manner. Cutting back on food entirely will lead to health problems. One begins to feel weak, dizzy and may find themselves without any energy. The goal should be to lose weight healthily and at a gradual pace. Skipping meals is not ideal. You should opt for low-calorie meals and look for healthier options.
It is always ideal for one to search through the pile and sort the correct and the false. Losing weight is a challenge that many wish to achieve, and misconceptions only serve as hurdles and aid in delaying the result. So, before you dive into diet plans and smoothies, first take a look online and go through more of such misconceptions and false claims so that when you start with your weight loss journey, your progress is not slowed due to such bumps. By adding daily workout sessions and opting for healthy alternatives, you can make your weight loss journey easier.