18 Weight Loss Myths Busted and Debunked

18 Weight Loss Myths

Are you on a weight loss journey? Well, it isn't that easy. With all the free advice you get from friends and relatives, it becomes more difficult. There is a whole lot of information about weight loss, everywhere, be it on the internet or word of mouth. Every other person you get in contact with has his own recommendations waiting to throw them at you as if he is an expert in this field. Honestly, the weight loss journey is very personal. Some strategies might work for some people but not for others. You have to decide what is giving you the desired results. Here are some of the most prevalent myths you will encounter on your weight loss journey.

Myth 1 Skipping meals will help you lose weight. 

One of the greatest misconceptions is that people think they ought to miss meals and starve to weight loss. Well, that's an age-old theory and that's totally wrong. So if you miss meals, it will have a detrimental impact on your body. It will deprive you of the necessary nutrients the body needs to grow and develop. And after you skip a meal, then next time when you sit down and eat, you will possibly over-consume.

Myth 2 All calories are the same.

Everybody has the second biggest misunderstanding that all calories are equal. The essence and characteristics of all calories depend on the calorie source. Whether it comes from caloric-dense foods or nutritionally-dense foods. 

Caloric-dense food is like our cookies and pastries. We can have a cookie that is 100 calories, we're going to eat it, it's going to digest very easily, and it's going to spike our blood sugar levels. So, if we start crashing again, we're going to need more sugar for that energy.

On the other hand, a banana which is a nutritionally dense fruit. Bananas are a great source of potassium. You'll also get the fiber and nutrients that your body requires at the cellular level to make sure you're safe and balanced for those 100 calories. Eating a high nutritionally rich calorie food is therefore much healthier than consuming a caloric rich diet.

Myth 3 Starve yourself to lose weight. 

If you are trying to lose weight you certainly need to nourish your body. When you limit calories you limit the body's energy supply. You limit your brain's energy supply, too. And if that happens, then a very simple, defensive mechanism begins to kick in. Where your body sees it as a physiological hazard and continues to change the metabolic equilibrium to burn less as it gets less. The body's answer is to leap into a cycle to minimize energy intake, which in turn would be hard to reduce weight.

You want to make sure you don't eat less than 70 percent of your total calorie needs. If you do, that's when you're not only likely to feel incredibly hungry and it's going to push you off any goals you set. You're also going to start losing your muscle mass too, and that's where weight loss is going to be harmful.

Myth 4 Eating at night makes you gain weight.

The timing of your meals is always a major concern. Everybody is of the view that the final meal should be between 6-7 pm and not after. Meal timing of the day, however, will not affect weight loss. Calories are what can impact weight loss or a reduction of body fat. Yeah, if you're getting a lot of extra calories because you're in excess calories and they're arriving late at night, that's what's causing anything like weight gain.

Myth 5 Skip breakfast to lose weight. 

And what about the early morning food? Our body's running on fuel and our fuel is food. And if we have our breakfast we find like we have more consistent energy all day long. Skipping breakfast is not only detrimental to weight loss but can also lead to fatigue and tiredness.

Myth 6 Remove fat from your diet.

It's the most common confusion about the value of fats in our diet. Fat is a must and we need fat in our diet. The absorption of nutrients such as fat-soluble nutrients such as vitamins A, D, E, and K requires fats. And you also need to make sure that fat, cholesterol specifically, is what will help to produce hormones such as estrogen and testosterone and growth hormones. People also resort to fat-free foods which are unhealthy since they contain lots of sugar and salt.

Myth 7 Remove carbs from your diet.

As it turns out, fat isn't the only food you can carry and yet lose weight in your diet. One of the main misconceptions about carbs is that in order to lose weight, you have to omit them from your diet or your body doesn't absorb them well and you need to omit them.

Having a no-carb diet is virtually difficult. Fruits and vegetables are the best sources of carbohydrates, and for their nutrients, we must eat them. 

Why are carbs getting a bad name? 

It is mainly because of the simple carbohydrates. The pre-packaged carbohydrates you see are the cookies, the cakes, the sodas, the potato chips. They are called simple carbs since they usually have one or two glucose molecules placed together as the chemical structure. So when you have a small molecule of glucose, like that, it's easy for them to break free. But with our complex carbs, they are very long carbon chains that are usually around 18-carbon long. By the time the body begins to break it down, it can take a while. That's just what we want because it helps to regulate our blood sugar and also the fiber keeps us full for longer and then stops us from snacking too. So eat your carbs certainly.

Myth 8 Cut out gluten.

For weight loss gluten-free can be a big marketing trick. But there are a number of people that have gluten sensitivity. Or they suffer from celiac disease, which is when the body tends to harm itself and may deteriorate the body. Consult your doctor if you are intolerant to gluten, and then only use gluten-free items.

Myth 9 Diet sodas help you lose weight. 

The diet sodas, with all the ingredients, preservatives in them, and the secret sugars, are awful. A lot of the added sugars are the synthetic sugars that are supposed to be perfect because they don't release insulin, which also doesn't cause blood sugar levels to spike. But internally, if we don't induce insulin release, those sugars, the synthetic sugars, go to the liver, build up around the liver, obstruct the liver's work, and then may contribute to diseases.
You should increase the water consumption instead of sodas. Yeah, resetting your taste buds will take a little bit time. But you are receiving so many nutrients from that water and your body needs water to function optimally. Water is one of the most essential nutrients for the body. And when we're dehydrated it imitates the hunger signals as well. So people turn to food so much if they are dehydrated, not realizing they're not starving, it's just your body saying, "Give me some water, I'm thirsty."

Myth 10 Juice cleanses help lose weight

If you have a juice every now and then, it is fine. You still get the antioxidants out of it, you still get the nutrients but you remove the fiber. Fiber is also essential to maintain wellness in the gut. They're costly for a lot of juice cleanses, and we have this idea that they're better for our bodies because of its body cleaning impact. 

Really, what's going on is that when you get those juice cleanses that usually come from, like, fruit sugars and then vegetable sugars, it's a high amount of fructose throughout your body. As the body absorbs excess fructose, the GI tract has a spasming effect which can contribute to the process of washing. So when we really have a reaction to the high levels of fructose in the body, people think it's the healing effect because the marketing ploys have made us believe that way. Fiber is the best natural detoxifier because it removes all of the body's extra fat, impurities, pollutants, and metabolic waste.

Myth 11 Intermittent Fasting helps to lose weight. 

If you're just able to eat food for eight hours, it just provides a lot of order to someone and that can be very beneficial. Only then do you get so many calories in your mouth? On the flip side, during that time someone can get a lot of calories in their mouth too. Yeah, by intermittent fasting someone can gain weight too. 

Myth 12 Keto diet is the solution. 

One of the famous diets which are gaining popularity right now is the ketogenic diet. Yeah, a lot of people who do keto diet only remove carbs, which is why it's hard to maintain, but for some reason your body requires carbs. A Keto diet does not have any direct help to be successful in weight loss.

Though people have lost weight on keto, it is not without the side effects. They exclude whole grains and legumes, some fruits and vegetables, and actually increase their fat intake, which can cause metabolic changes in your body that affect your cardiovascular health, physical health, and metabolic health.

Myth 13 Hack your body to lose weight. 

The reality is there is no tool to magically trigger you to lose weight. I think the most popular myth about health these days is biohacking, which is the notion that you can overpower genetics, that you can operate on your genetic predispositions, your metabolic parameters, and that's not real. The explanation for that is because you can't beat nature, you can't hack hunger, you can't hack health care access, you can't hack motivation. And this notion that, again, if there are certain outcomes, you'll be able to feel more comfortable is not accurate either. So this biohacking works on this idea and this assumption that, as you know, you can work your way and repair your body, and that prescribes that it is up to you to adapt it to the social structure.

Myth 14 Diet plans help in weight loss.

They are difficult to manage, they are difficult to maintain, so the effects are very temporary, which is why we are going back to trying something different. Focusing on habits, rather than performance, is crucial. What you should start with is recording your meals. To lose weight, a simple food log is just about being honest with yourself, recognizing your foods, and the secret ingredients that may lead to excess calories each day.

Myth 15 You can have Cheat days.

Many professional athletes, bodybuilders, and fitness enthusiasts have cheat days on their calenders. Where they ingest all the unhealthy calories once a week or once two weeks. You crave them more after you eat these so-called cheat meals, and at some point, you tend to think about them more often. Often, it destroys all your weeks of hard work, dedication, and devotion just for a quick meal.

Myth 16 Cut out booze to lose weight. 

If you stick to healthier foods, you will still lose weight when drinking occasional alcohol. And by omitting all the things you used to like in the past, by omitting alcohol, attempting to increase your workout, and when doing so, like detoxifying all in one go, it's daunting, and it's setting you to fail. So do it in steps, and be more realistic about what you should do, then work towards it. What I generally recommend to my customers is taking care of your meal. You will learn how your body feels when it is nourished, learn how to maintain your gut health, and then we will concentrate on alcohol and work in the exercise.

Myth 17 Health is measured by weight 

Weight certainly isn't everything, no matter how much we think about it. One of the main misconceptions regarding weight loss and weight, as described by the BMI definition, is that overweight is equivalent to obese, average weight is good. BMI is a very misleading indicator of your fitness. Since it just looks at your height and weight without taking into account your metabolic factors and parameters, your physiological health, your emotional well-being, your sleep, your mental health, your relationship with food. If we really want to describe someone as healthy and fit it is really important to remember these things.

Myth 18 Follow a common weight loss program.

It's a really common misconception that everybody should have goals, they have the same potential to lose weight, that if everybody eats the same way, they would look the same way, which is really untrue, and that's wrong. It's important to remember that the weight of someone is an aspect of so many different items. It is so confusing. From your genetic predispositions, from your family background, from your past medical history, from your interaction with food to your current diet. That's why weight loss relies on a number of factors. Every individual has their own needs and requirements. So a common weight loss program may be beneficial to one person and not to another.

18 Weight Loss Myths

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