If your weight is a healthy risk or it is affecting your quality of life, you need to do something about it. Being overweight or obese increases your risk for many diseases and conditions. However, there are many weight loss myths that are probably preventing you from losing weight and that should be removed.
What are the most common weight loss myths?
Body weight can be affected by a number of factors, specially the amount of energy (calories) that we eat from food and drinks, and the amount of energy (calories) that we use up through physical activity. People often get confused about what really can help them lose weight.
The excess of information on television, magazines and on the internet can cause a lot of trouble and can create many myths about overweight and obesity. So, in this article, let’s show you a list of 10 common myths of weight loss and what is the truth about them:
Myth 1 – Thinner is healthier:
Health is not associated only to weight, it is important to know the percentage of fat tissue and lean mass too. Muscles are heavier than fat. If you are overweight but you have a low percentage of body fat, you are healthier than a person that is on the ideal weight but has a high percentage of body fat.
So, what determines if you are healthy or not is the body composition;
Myth 2 – Stop eating will cause fat loss:
It is true that the weight loss process just happens if you eat fewer calories than what your metabolism needs to function well. Stop eating will reduce calories, but will get your body starving and it will not receive nutrients in sufficient quantity.
Eliminating complete food groups from your diet is very difficult to stick with and can cause many healthy problems;
Myth 3 – Eliminate all fat from your diet:
There are three main nutrient groups: fats, protein and carbohydrates. Fat is so important for metabolism than protein and carbohydrates, and we all need fat in our diets to survive.
The fat tissue participates on the body’s temperature maintenance and it helps on the body’s hormone production and contributes to vitamin transport. While reducing your fat intake will help you lose weight, that will cause a lot of damage to your metabolism;
Myth 4 – I should avoid any grain products when trying to lose weight:
A grain product is made from wheat, barley, rice, oats, cornmeal or another cereal grain. Eating whole grains products is part of a healthy diet and it may lower the risks of developing some chronic diseases. Whole grains products also contain high levels of healthy fibers that will make you less hungry and will help reduce the total daily calorie intake;
Myth 5 – Drinking cold water reduces fat:
This is a very common myth. When you drink cold water your body needs to heat up the water to be in the regular body’s temperature. This process needs calories to happen, so your body will consume some energy.
While drinking water is important to weight loss, it helps boost your metabolism, and cleanse your body of waste. But that is not the only thing you should do. Only with a healthy low-calorie diet and exercises you will really reduces fat;
Myth 6 – “Low-fat” and “fat-free” means no calories:
A serving of low-fat or fat-free food may be lower in calories, but many of these processed foods have just as many calories as that full-fat versions of the same foods or even more calories. These foods sometimes have higher levels of sugar and other carbohydrates to improve flavor and texture after fat is removed;
Myth 7 – Calorie restriction forces body to burn fat:
When the total daily calorie intake is too low, your body´s homeostatic mechanisms alerts the body to conserve fat storage that may need to be used to keep the body’s metabolism functioning.
So, a calorie restriction for much longer will slow down metabolism and can cause significant fat and weight gain;
Myth 8 – Carbohydrates will make you gain weight:
Any food eaten in excess can increase body fat, but carbohydrates are not the big problem. The total daily calorie intake makes you lose weight and not the percentage of carbohydrates. Besides that, this nutrient group is very important for metabolism and it is the primary body’s source of energy.
Carbohydrates are necessary for brain and body functions, but you just need to be sure you are eating them at the right times and portions. Any excess of carbohydrate that is not used as fuel can be stored as fat;
Myth 9 – Lifting weights is not a good way to lose weight:
Building muscles is probably one of the best strategies to keep your metabolism active and burning calories. Adding muscle will improve your body fat composition ratio, because muscles are more active and needs more calories than fat.
Cardio activities only burn fat during exercise, while weight training builds muscle and makes your body burn calories even when you are relaxing or sleeping;
Myth 10 – Only food can make me fat:
Some recent research has shown that obesity has other causes than just eating many calories. Stress, for example, is of the biggest causes of overweight, because it increases the production of a hormone called cortisol that can accelerates loss of muscle mass and increases blood sugar levels.
Other factor is the use of pesticides in vegetables and hormones in meats. These substances can affect the metabolism, causing trouble on the fat burning process and increasing the risks of many healthy problems;
Weight loss is simple if you understand how your body’s metabolism works and what is necessary to reduce and burn fat. Having the right information is also important to avoid any weight loss myths, and help you really achieve your weight loss goals.
Continue with us in the next articles and leave your comments or questions here.