Top 10 weight loss myths
1. Carbs make you fat
But it doesn’t mean that carbs are your enemy. However, you should avoid refined carbs such as white rice, potato, white bread if you’re trying to lose weight.
Adding whole foods that are high in carbs such as oats, brown bread, brown rice are very healthy. If you keep track of your macros then you do not need to worry much.
2. Starving helps you lose weight
Starving yourself has more disadvantages than its advantages. It isn’t healthy at all. You are depriving your body of vitamins and essential minerals that are needed by your body to function properly.
If you’re starving, then you will also risk eating junk foods. You’ll likely be eating more than your body needs when you sit for a meal, and that is what causes you to gain fat.
3. You have to hit the gym hard to lose weight
This isn’t true at all. In fact, you do not even need to go to a gym to lose weight.
The fundamental rule of losing weight is to consume fewer calories than your body needs and to burn calories by physical activity.
Weight loss happens when you burn calories by participating in any physical activity. You can play a sport that you like, or go for a trek, or you can even train at your home. All these are considered physical activities that will aid you in burning calories and eventually in losing weight.
Read about the High-Intensity Interval Training (HIIT) that you can do at your home to burn calories.
4. Fat makes you fat
A common misconception is that if you consume fat you’ll gain fat in return. Do you think our body works that way?
In fact, the Keto diet, which is high fat, low carb, moderate protein based diet has gone extremely popular, and people have been incorporating this diet plan in their daily routine to lose weight.
Consumption of fat from sources such as almonds, walnuts are essential for the proper functioning of our brain.
A high-fat diet combined with a high carb diet will obviously make you fat, but it isn’t just because of consuming “fat”.
5. Weight loss supplements are magic pills
Absolutely false. Weight loss happens when you are in a caloric deficit. You perform some physical activity, burn calories and then you consume fewer calories as needed by your body. Weight loss is this simple.
Weight loss supplements are boosters. Now I’m not telling you that these supplements are useless. They work provided that you are following the basic principles of weight loss.
6. Eating salads will help me lose weight
If you eat only salads, then you are probably consuming significantly fewer calories as needed by your body. Also, your macros might be significantly lower.
This only works when you are seeing for a quick loss in weight. However, the downside to this is that you never know if you are actually losing fat or your hard earned muscles. Moreover, you will gain the weight that you’ve lost if you start eating normally.
The best practices to follow is to cut down 500 to 600 calories from your Total Daily Energy Expenditure (TDEE). This may be slow, but I promise you it’ll be beneficial in the long run.
7. Don’t eat after 7 p.m.
This one’s my favorite myth of them all. There is no universal time that everyone should stop eating. People wake up at different times, sleep at different times, and eat at different times.
The original idea that originated this myth was to stop eating about 3 hours before sleep. This has nothing to do with weight loss; its basically an issue of digestion and personal comfort.
This next time you hear this myth, enlighten them.
8. Give up all of your favourite foods
This is a common misconception that people have when losing weight. This is a practice that can backfire your goals. Its simply unrealistic to to give up on all the foods that you love.
If you love chocolates, you can sprinkle some chips on your oatmeal instead of eating them at a single go.
Track your calories. Remember to consume fewer calories than you actually need.
You can also add in a cheat day every one or two weeks to savor your favorite foods.
9. All calories are equal
The sources from where you consume your calories matter a lot. For example, fruit tends to be more filling than candy.
Also, 100 grams of pasta isn’t the same as 100 grams of chicken breast. They may contain the same amount of calories but the quality of the calories are totally different. Protein sources can boost metabolism, reduce appetite and cravings, whereas pasta can spike your insulin levels if you consume it too much.
10. Low-fat foods are better than high-fat foods
Again, it totally depends on your macros. If you think you have consumed your calories from fat sources for the day, avoid eating foods that are high in fat.
And if you think you are in shortage of the calories from fat sources for the day, consume high-fat foods. Just make sure you track in the calories as well as your macros.
Here are some iOS and Android apps that will help you track your foods.