Do you aim to lose weight or improve your weight management? It’s natural to feel overwhelmed by the plethora of weight loss myths circulating online, making it challenging to discern what to incorporate and what to avoid. This article is all about some of the popular weight loss myths. For instance, the myth that a weight loss app is all you need to reach your weight loss goals.
So what are Weight loss myths?
Weight loss myths refer to unverified suggestions, information, or advice that lack credible evidence to support them. When such unproven claims get shared widely among people, they become common misconceptions about weight loss.
Myth#1 – Completely Cutting Carbs Leads to Weight Loss
Research indicates that cutting down carbohydrate intake to 50% of your initial consumption can be sufficient. Carbs can be divided into two types, simple and complex. Simple carbohydrates are typically present in foods like sweets, processed items, baked goods, and sugary treats. They contain low amounts of vital nutrients and offer limited health benefits.
Here’s what you can do:
- Focus on complex carbs and reduce the intake of simple carbs.
- Complex carbs can be found in fresh fruits and veggies, brown rice, whole grains, daliya, ragi, rolled oats, et
- Complex carbohydrates have a higher nutritional value and take longer to digest, making you feel fuller for longer without causing sudden spikes in blood sugar levels.
Myth#2 – Random Fasting Can Lead to Weight Loss
This is another prevalent weight loss myth. Fasting is a technique that requires proper guidelines and methods to be both effective and safe. Random fasting may cause dizziness or illness and might not lead to sustainable weight loss.
Intermittent fasting, when done appropriately and a doctor guides you, can be a great approach to weight loss. If you suddenly fast without a proper plan, you may go without food all day and crave food at night. This can cause a sudden rush of hunger and lower your blood sugar levels below recommended levels. Too much hunger pangs may cause overeating, which may can be damaging to your weight loss goals.
Here’s what you can do:
- If you want to fast, remember that it must be done systematically and under doctor’s guidance. Never skip meals randomly or fast when you feel like it.
- Intermittent fasting under proper guidance may aid you reach your weight loss goals. It might even help in remission of type 2 diabetes. Increasing the time between meals or cutting out a snack time can also be effective.
- If you feel hungry all day, try adding healthier foods into your diet. Do not eat anything that may hinder your weight loss goals. Additionally, using smaller plates and bowls can help you reduce your portions.
Myth #3- Setting a Big Goal Is the Best Way to Achieve Weight Loss Success
Sometimes setting a big goal for yourself can be counterproductive, especially if it seems unrealistic and overwhelming from the start. For example, if your weight loss goal is to lose 8 kgs, it might feel discouraging and impractical, and you will get demotivated.
Here’s what you can do:
- Instead of aiming for lofty goals, setting smaller and more achievable ones can be a better approach. For instance, if your aim is to lose 8 kgs, set a goal to lose 3 or 4 kgs initially.
- Reaching this initial goal would make you feel happy and motivated. And, see the final results, your weight loss journey will be smooth and steady.
- Breaking down your weight loss goals into more manageable and feasible targets can be a more practical and effective strategy.
Myth #4- Skipping breakfast can aid in weight loss
One prevalent misconception among people spicecinemas attempting to lose weight is that skipping breakfast can accelerate weight loss. However, this is a significant mistake, and another popular weight loss myth that people often believe. Skipping meals may cause weight gain rather than weight loss. And, skipping breakfast can cause a decrease in energy levels and an increase in hunger throughout the day.
Here’s what you can do:
- When aiming to shed pounds, it’s crucial to opt for healthier breakfast alternatives.
- If you prefer lighter breakfasts, you could consider having a single piece of whole fruit and a few dried fruits to feel satiated without consuming excessive calories.
- Additionally, you could try consuming a small quantity of nutrient-dense seeds, such as flax, watermelon, sunflower, or basil seeds, or have a serving of yogurt, chia seed pudding, or vegetable cheela to promote fullness without adding on extra pounds.
Myth#5- Weight loss supplements can aid in losing weight.
Your overall health might suffer if you believe in the myth that weight loss supplements can assist in weight loss. As in many cases, taking weight loss pills is a bad idea and harmful for people’s health.
The FDA states that weight loss pills often include constituents used in prescription medications not authorized in the market. And, this is because of their safety issues and adverse effects. Thus, it’s wise to be careful about weight loss pills. Also, one must talk to the concerned doctor before taking any weight loss supplements.
What you can do:
- Avoid using any weight loss pills unless a healthcare provider recommends.
Myth #6- Diet snacks are harmless.
Various snack alternatives, such as buttered makhana, flavored millet or baked vegetable chips, are marketed as diet-friendly options nowadays.
There is no significant difference between these low-calorie snacks and regular snacks. If a person avoids snacking, it may altogether help in weight loss.
What you can do:
- Making wise snack choices is vital, and it’s best to avoid fried, oily, processed, and junk food. Instead, choose healthier alternatives like trail mix with assorted roasted nuts and seeds such as melon seeds, almonds, sunflower seeds, etc.
- Alternatively, a fruit or a bowl of salad makes for a nutritious and satisfying snack.
- Do not add fruits with varying levels of calories and GI values as this may cause an increase in the number of calories.
Myth #7- Artificial sweeteners are just as harmful as regular sugar.
While trying to lose weight, one of the most prevalent pieces of advice you might have heard is not to have all types of sugar, like sugar-free artificial sweeteners. Now, the truth is that regular sugar consists of 4 calories per gram. Artificial sweeteners are considered as a better option for weight loss as they are free of calories.
Here’s what you can do:
- If you are asked to choose between low-sugar and sugarless options, always opt for the no-sugar one.
- Avoid using sweetening agents made of fruits like dates syrup, maple syrup, or raisins as they are packed with calories.
- Check labels before buying any food items. ‘No added sugar’ doesn’t necessarily mean that other forms of artificial sweeteners like sucralose have not been added.
Myth #8- Try trimming spot fat loss or try to trim fat from a certain body part.
Attempt to target fat loss in specific areas of the body is a weight loss myth that should not be followed. Weight loss is a holistic process involving losing fat from the complete body. If you wish to target any particular area of the body for weight loss, it is not possible.
What to do:
- Talk to a fitness expert and get yourself a safe and balanced exercise programme that may help you reach your goals.
- It is a good idea to slowly increase the duration and intensity of exercises. Start with light workouts.
- Make exercise a daily habit, instead just doing it when you feel bloated.
- Always seek medical advice and develop a balanced weight loss plan that is appropriate for your body type and requirements, rather than blindly following weight loss myths and recommendations.
Conclusion
Knowing what’s a myth is half the job done. But at times, because of the rampant advertising it is possible that our mind gets deceived about a product. It is best to consult a nutritionist or check out a personalized weight loss plan that takes into consideration all factors that affect your weight – not just diet but also exercise, sleep and stress levels.
Take care!
