15 Weight Loss Myths

Do you know how to lose weight? Can you trust what the commercials say? Are you perplexed by all the professional advice? Do you know that 95% of people who follow standard diets regain all the weight they lost and are frequently bigger than before? Do you know the difference between reality and hype?

Weight loss is not as difficult as it appears. You can finally remove that unsightly fat if you know what works and how to apply it.

This article debunks 15 prevalent weight loss misconceptions. Understanding them can help you get clarity and decide how to reduce weight permanently.

  1. Diets based on fads perform best for a long time.

A fad diet (like the South Beach or Atkins diet) is not the best way to lose weight and keep it off. Fad diets sometimes promise speedy weight loss or advise you to avoid particular foods. These diets may cause initial weight loss. But calorie-restriction diets are challenging to maintain. Tired of them, most recover lost weight.

Fad diets may be harmful because they lack essential nutrients. Also, significant weight loss (more than 3 pounds per week after the first couple of weeks) may raise the chance of gallstones (painful, solid clusters in the gallbladder). In addition, diets providing less than 800 calories per day may cause deadly cardiac rhythm disorders.

Eating properly, eating in modest quantities, and exercising every day is the most straightforward approach to losing weight and keeping it off. Healthy food and exercise habits may also reduce your chances of getting type 2 diabetes, heart disease, and hypertension.

2 Some folks can’t lose weight.

We all have a certain number of fat cells. Women naturally have more fat cells than males. Fat cells multiply as we age.

It was originally thought that only the size of fat cells could rise beyond maturity, not their quantity. However, we now know that fat cells may grow in size and quantity and that this is more likely at specific periods and under certain conditions.

Existing fat cells grow in size when energy intake exceeds energy expenditure. As a result, fat cells in obese people can be up to three times bigger than in lean people.

Inactivity or overeating during the following times seems to increase the number of fat cells:
late childhood/early puberty. 2. Pregnancy 3. Extreme weight increase in maturity

Except in cases of obesity, the number of fat cells stays constant throughout maturity. Even in adults, new fat cells might grow to offer extra storage when existing fat cells are full.

The average obese adult has 75 billion fat cells. But in extreme obesity, this number might reach 250-300 billion!

Many people assume that since they have more fat cells than others, they will never lose weight. Some say that obesity is inherited and/or that once obese, losing weight is an uphill fight.

It’s simple to find reasons for failure. It’s simple to rationalize existing conditions and poor future expectations using logical and scientific reasoning.

Let’s face it.

Doubters or those seeking to offer another magic medicine, potion, or remedy are pessimists.

Much as some individuals wish for a miracle pill or a surgical procedure, achieving a slim figure always comes down to diet and exercise. You can’t modify the quantity of fat cells in your body (without surgery), but you can reduce them all.

The quantity of fat cells in your body will definitely impact how tough it is to shed weight. It’s one of the reasons why some individuals have a harder difficulty losing weight than others, and why some people gain weight more quickly than others if their diet and exercise regimens aren’t well monitored.

But that doesn’t mean you can’t slim down.

Diets high in protein and low in carbohydrates are healthful.

A high-protein/low-carbohydrate diet’s long-term health implications remain unknown. A diet strong in protein items like meat, eggs, and cheese is also unbalanced. A high fat and cholesterol diet can lead to heart disease.
A lack of fruits, vegetables, and whole grains may induce constipation and a lack of critical vitamins and minerals. This diet might make you feel queasy, exhausted, and weak.

Low carbohydrate intake can lead to high uric acid levels, which can lead to gout (joint swelling) and kidney stones. Because high-protein/low-carbohydrate diets restrict meal choices, they may produce temporary weight reduction. A low-calorie diet with adequate carbohydrate, protein, and fat will help you lose weight. By eating a balanced diet, you won’t have to miss out on full food groups including whole grains, fruits, and vegetables. You could also find it simpler to stick to a diet or eating plan with more variety.

4 Eat Less Fat

Fatty acids, for example, cannot be produced by the body and must be obtained from food. Some vital vitamins (A D E K ) are only soluble in fat and the fatty acids function as a carrier for them.

The development of cell membranes, especially in nerve tissue, requires certain fatty acids. Patients on a fat-free diet have scaly skin, infertility, and infection risk.

The various fats are often a cause of misunderstanding. We’ve heard of saturated, mono-unsaturated, and poly-unsaturated fats. There are healthy fats and harmful fats, without going into the chemistry of each one.

Bad fats are saturated fats. They are usually solid at room temperature and produced from animal sources. i.e. butter is milk. Saturated fat is linked to heart disease, diabetes, hypertension, and cancer.

Unsaturated fats (mono and poly) are healthy fats that are liquid at room temperature and come from plants. So when it comes to fats, watch out for saturated fats and steer clear of trans fats.

What should we consume now that we know what fat is? It is widely considered that around 30% of our calories should come from fat, with no more than 11% saturated. So, for a 2500 calorie guy, his fat objective is 750 calories (or 84g). Remember, these are the maximums. You should err on the low side of this percentage, but not below 20% fat. Our male example gets 500 cals. Remember, we need fat.

5 Genetic obesity It’s from your parents.

Granted, there are inclinations, but there is no such thing as a fat gene that is inherited. Attitudes regarding eating and life are inherited. If parents are overweight, their eating habits and lifestyle are probably harmful. So their children are exposed to the same harmful lifestyle from a young age. A normal weight is unlikely for them. They have learnt bad habits from their parents and will continue them throughout their lives.

Fat is not inherited, but is a handy excuse not to reduce weight. We all have the power to lose weight.

6 The “set point” notion dictates our weight.

The set-point hypothesis states that we all have an inbuilt weight regulator, similar to a thermostat, that changes our metabolic rate to maintain our body’s predefined weight.
Clearly, some restrictions exist, else we’d all be fat or dying away. Experiments have shown that as we lose weight, our metabolism adjusts to a new weight, regardless of individual variances. However, weight reduction should be moderate, 1/2 to 2lbs each week is good. The body dislikes fast change and has emergency responses to things it dislikes.
To conserve our fat reserves, our bodies go into “starvation mode” and reduce our metabolism, making weight loss difficult. Because our metabolism has been slowed so considerably, we are more prone to acquire weight after the diet.

People still believe that their biology, not their actions, are to blame for their weight loss failure. It reassures people who refuse to understand that losing weight demands a calorie-controlled, active lifestyle.

Carbs make you fat.

Caffeine is fattening. Calories fatten you. Carbohydrates contain sugar and fat, which make you fat. Also, processed carbs lack the fiber found in raw carbs, which helps you feel full. For example, whole grain pasta is more full and satisfying than white pasta, although both white and brown bread contain the same number of calories. The quantity of sauce and butter you use on your pasta will affect the calorie count. Consume carbohydrates in moderation.

8 Calorie counting is pointless.

To reduce weight, you must track calories in some way. Most people overestimate their exercise and underestimate their calorie intake. Don’t estimate your calorie intake. You’re too precise. A lot of the work can be done by computer programs. How do you determine where you are and what has to be done if your caloric intake (eating) exceeds your caloric output (living and exercise)?

9 Skip meals to reduce weight.

Obesity is linked to skipping breakfast and eating less often during the day. This might be because people who miss meals later on tend to be hungry and eat more than usual. Also, persons who eat smaller meals 5 or 6 times a day are less likely to be overweight. Eating raises your metabolic rate and eating more frequently keeps your metabolism functioning longer. Keep in mind your calorie allowance.

10 Starvation is the greatest method to lose weight.

Not eating is not a way to lose weight. There are three basic explanations. Low calorie diets or “rapid weight reduction” will slow our metabolism. Eating raises metabolism since it requires energy to breakdown and absorb food. Expenditure of calories due to food digestion, absorption, transport, and metabolism might rise by 10% every day. Every time we eat, our metabolism speeds up. Eating smaller, more frequent meals and snacks can assist raise metabolic rate. Skipping meals lowers our metabolic rate till we eat again.

Calorie restriction reduces metabolic rate. Our bodies prepare for famine by lowering our metabolism to store calories. Our metabolic rate decreases when we reduce our caloric intake.

Dieting without exercise depletes our muscular tissue resources. Muscle burns more calories each day than fat.
Faster weight loss causes muscle loss and decreased metabolic rate. In addition to preventing muscle loss, exercise increases our metabolic rate.

11 Eating late at night makes us obese.

Eating late at night does not make you fat. There are far too many unknowns to make such a broad assumption. Not when you eat, but how much you consume, determines whether you acquire or lose fat. It doesn’t matter when we eat as long as we don’t overeat for the day.

That doesn’t mean you can’t eat late at night right before bed and still reduce body fat, as long as you’re in a calorie deficit.

Eating large meals late at night, especially calorie packed high carbohydrate meals, increases the likelihood of storing some of those calories as fat.

It is probably best to eat more calories during the day and less calories at night. This has been demonstrated to speed up or facilitate fat reduction, which is not the same as stating “eating late makes you fat.”

If you’ve tried and failed before, weight reduction tablets are the finest option.

Do you believe a medication might make you smarter, wealthier, or more attractive? No way. You’d probably scoff at the idea. It’s not absurd to think a medication may help you lose weight. Many of the weight reduction drugs on the market have not been thoroughly evaluated, and their long-term consequences are unknown. Many reviews will praise this or that drug. Consider this. “Is the reviewer attempting to sell me something?” There are no proven medicines that help you lose weight safely and healthily.

13. You can reduce weight from a specific area.

It is physiologically impossible to reduce weight from a single area of the body. You have no control over where fat is eliminated.
Lies are told by every machine or activity that claims to target belly or thighs fat. Certainly, a specific activity will increase muscular tone in the targeted muscle group, creating the appearance of fat loss.

Fat will only leave your body in a certain order.
Sadly, for guys, it’s the belly, and for women, it’s the thighs and hip Fat Loss Author Tom Venuto provides us a great analogy. “You can’t empty the shallow end before the deep end.”

14. You may lose weight without exercising.

You don’t have to exercise to lose weight, but it’s really tough not to. Most diets fail due to difficulty of maintenance. Strict calorie reduction implies giving up too many pleasures. Cravings lead to cheating, which leads to failure. It’s also harmful.

Exercising also burns calories. Adding exercise to our regular routine makes weight reduction easier. Walking 30 minutes each day at a pace that boosts our heart rate enough can help us lose weight. But we burn more calories when we workout. Exercise also has numerous additional health advantages such as a healthier heart, decreased blood pressure, and improved mood. The advantages are numerous.

15 Don’t ponder

Another myth is that you shouldn’t weigh yourself when trying to reduce weight. Regular weight-checking, once a week, is an excellent motivator. It’s an easy method to track your progress and adjust your diet. Using merely scales is a terrible idea. Observe your body’s changes. Keep note of stomach and thigh measurements.

Remember that you are attempting to lose fat, not simply weight. Indicating fat reduction is more challenging than measuring muscle gain. Professional body fat analysis is available at most local gyms or fitness clubs. There are also several free equipment that can give you a reasonably precise measurement.