There's
a lot of online weight loss tips.
Much
of that is either untested or not effective.
Below
are the top biggest weight loss lies, myths and misconceptions.
1.
All
the calories are the same
Calorie
is an energy metric. Each calorie has the same energy content.
That
does not mean, however, that all calorie sources have the same effects on your
weight.
Different
foods go through various metabolic pathways and can have dramatically different
effects on appetite and body weight control hormones.
A
protein calorie, for example, isn't the same as a fat or carb calorie.
Replacing
carbs and fat with protein will improve your metabolism and lower your appetite
and cravings, while improving the role of certain hormones that control weight.
Calories
from whole foods, such as fruit, tend to be much more filling than calories
from processed foods, such as sweets.
2.
Weight-loss
is a linear phase
Losing
weight is, as some people think, generally not a straightforward operation.
You
may lose weight for some days and weeks, while you may gain a little bit during
others.
That's
not a cause of concern. A fluctuation of up and down by a few pounds is common
for body weight.
You
can, for example, bear more food in your digestive system, or hold on to more
water than normal.
This
is much more pronounced in women, as the water weight during the menstrual
cycle can fluctuate considerably.
As
long as the overall trend goes down, no matter how much it fluctuates, you can
still continue to lose weight in the long run.
3.
Eating
less, and working out more
Body
fat is energy which is stored easily.
You
need to eat more calories than you consume to lose weight.
It
seems only natural therefore that eating less and doing more will cause weight
loss.
While
this advice works in principle, particularly if you are making a drastic change
in lifestyle, it is a bad suggestion for those with a serious weight problem.
Most
of the people who obey this advice end up recovering some weight lost because
of physiological and biochemical factors.
To
lose weight with diet and exercise, a significant and lasting shift in attitude
and behavior is needed. This isn't enough to limit your food consumption and
have more physical activity.
It's
like asking someone with depression to cheer up or someone with alcoholism to
drink less is instructing someone with obesity to actually eat less and
exercise more.
4.
Fat
makes you get fat
Fat
offers around 9 calories per gram, compared to only 4 calories per gram of
carbs or protein.
Fat
is very dense in calories, and is common in processed foods. But fat doesn't
make you obese as long as your calorie consumption is within a safe range.
Additionally,
several studies have shown that diets high in fat but low in carbs cause weight
loss.
Although
your diet can certainly render you fat with unhealthy, high-calorie processed
foods, this macronutrient is not the main perpetrator.
Related: Common Reasons why you are not losing weight
5.
Quick
food often triggers fattening
Not
all junk food is unhealthy.
Most
fast-food stores have started selling healthy alternatives because of the
growing health consciousness of the people. Some also concentrate solely on
serving nutritious foods, such as Chipotle.
It
is possible to at most restaurants to get something fairly safe. Many
restaurants serving inexpensive fast food also provide healthy alternatives to
their main offerings.
These
foods may not meet every health-conscious individual's requirement but they are
still a good option if you don't have the time or resources to prepare a
balanced meal.
Take Message Home
You may have learned a lot of
the same theories, if you're trying to lose weight. You may also have
believed some of them, because they are difficult to resist in Western
society.
Most of those theories are
famously false.
If anything, the correlation
between your food, body, and weight is extremely complex.
If you are interested in
weight loss, consider learning about the improvements you should make to your diet and lifestyle based on
evidences.
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