There are a lot of myths associated with fitness and health and unfortunately many people still adhere to them. Likewise, the widespread practice of weight loss is no exception and has its own fair share of such myths. In reality, believing these rumors can actually do the opposite as several people often end up gaining weight instead of losing, causing more harm than good.
The best way to prevent yourself from these myths is to keep yourself informed and, for that, you need to only believe data from credible and reliable sources. Read on to discover some common myths about weight loss and educate yourself before it’s too late. This article will not only serve as your concise guide to reveal these common weight loss myths but will also help you differentiate between fact and fiction.
Myth 1: “It Runs In The Family”
This is one of the most famous myths of all times that a person’s weight and his / her ability to lose weight are determined by the genes.
Reality: Although it is true that if you have a family history of obesity, your risk of being over weight is also greater. However, it does not necessarily mean that you may turn out the same as at the end of the day it is what, when and how much you eat and which life style you own that will actually determine your ultimate outcome.
Tip For You: You must never stop taking actions to lose weight as there are lots of people who, despite of having strong family history of obesity, have successfully lost and maintained their weight.
Myth 2: “Easily Achieve Permanent Weight Loss”
Acute bombardment of advertisement of different weight loss supplements and programs has convinced several people to believe that if they lose weight quickly then it is going to be forever.
Reality: Remember, the only constant thing is change and especially when it comes to weight loss, the faster you lose it, the faster you can gain it back as well. Losing weight is never a one-time process but an ongoing process.
Tip For You: Keep monitoring your weight and check for even the slightest change. Stick to your exercise routines and keep track of what you eat in order to lose weight and maintain it successfully.
Myth 3: “Eat Less To Lose More” (Skipping Meals)
Although it is true that burning more calories than calories being consumed is the best way to lose weight, many believe they can do so by skipping meals or starving themselves.
Reality: The logic is true but the practice is not. It actually goes the other way around. The less you eat, the slower your metabolism goes and the more your body becomes adapted to the calories you’re taking in, conserving as much fat as possible. Besides, skipping meals can also lead to a vitamin and nutrient deficiency.
Tip For You: According to the latest research, it has been found that you need to take 4-5 meals in a day but “smaller” in portioned. Therefore, take frequent, small meals instead of a few, large meals.
Myth 4: “Carbs Make You Fat”
According to many, foods high in carbohydrates like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) should necessarily be avoided to prevent weight gain.
Reality: Calories, not carbohydrates, make you fat. Carbohydrates, being an essential source of energy, are necessary for a balanced diet and they only become high in fat and calories when eaten in large portion sizes or when covered with high-fat pings like butter, sour cream, or mayonnaise.
Tip For You: All you have to do is to keep your calorie intake in check and eat carbohydrates in moderate quantities. Remember, all carbohydrates are not equal e.g. sugar and white flour are very high in carbohydrates. Therefore, choose foods like beans, whole grains, fruits, and vegetables.
Myth 5: If You Eat Fat, You Will Be Fat
Fat is twice as fattening as carbohydrates and proteins and, therefore, must be avoided at all costs.
Reality: The body uses stored fats for energy and needs them to metabolize vitamins and function properly. Fats also increase your sense of fullness and, as a result, you eat less. So, eliminating fat from your diet will increase your hunger. You will feel weak with an increased desire to eat more.
Tip For You: There are desired fats and undesired fats (e.g. olive oil versus bacon grease), and you need to eat some of the desired fats to convince your body that it’s perfectly alright to release your body fat to lose excessive weight.
Myth 6: Refrain From Dairy Foods
Quite a few good dieters think that dairy products should be taken out of their diet completely.
Reality: Dairy products are a necessary part of a balanced diet and should never be excluded completely, even if you are on a weight loss food plan. Dairy products are enriched in vitamins and minerals like calcium and getting enough calcium through these foods can actually encourage the shedding of extra pounds.
Tip For You: Choose low-fat and non-fat types of dairy products e.g. non fat dry milk, non fat yogurt, skimmed milk, low fat cottage cheese, margarine etc.
Finally, while the above-mentioned myths might seem true, they certainly are not. The sooner these myths go out of circulation, the better you will be rewarded for your efforts. By avoiding these myths, you will also build a good foundation to implement your weight loss and maintenance plan.