Making a decision to lose weight takes commitment and perseverance. Don’t let these common weight-loss misconceptions mislead your plans.
Eat less, move more
Body fat is simply stored energy in your body.
To lose fat, you need to burn more calories than you take in. For this reason, it seems more logical that eating less and moving more would cause weight loss?
Well maybe this works in theory, especially if you make a permanent lifestyle change, but it’s a bad recommendation for those with a serious weight problem.
Eating less or starving yourself may cause you to be missing out on essential nutrients. Your body will be low on energy, and may cause you to crave high-fat and high-sugar foods.
Most people who follow this advice, just end up regaining any lost weight due to physiological and biochemical factors.
A change in your perspective and behavior is needed to lose weight with diet and exercise. Lowering your food intake and getting more physical activity isn’t enough.
The Scale is My Friend
Staring at a scale every day can be demoralizing. That’s because our weight fluctuates throughout each day regularly whether we’re working to lose weight or not.
Part of this is because of the water content in our body. You also have to consider body fat loss and muscle gain, as well as other regular bodily fluctuations.
In other words, don’t look at the scale every single day and don’t look at it just once in a single day. Preferably, stay off the scale and go based on body fat percentage and how you feel.
If you really want to look at the scale, then do it weekly and look at it a few times in that day to get a better average weight.
Carbs make you fat
Carbohydrates are an important food source for healthy nutrition.
Eaten in the right quantities and as part of a balanced diet, carbohydrates will not cause weight gain on their own.
On the other hand, eating too many carbs may cause weight gain, but the weight gain would be because of too many extra calories, not from the carbohydrates.
In many cases, this happens even without conscious calorie restriction. As long as you keep carb intake low and protein intake high, you’ll lose weight.
Refined carbs like refined grains and sugar are definitely linked to weight gain.
Supplements can help you lose weight
Dietary supplements come in many forms such as pills, powder, liquids, and bars. They contain a variety of natural and manufactured ingredients.
Various companies claim that their supplements have dramatic effects, but they’re rarely very effective when studied. Some weight-loss products have been associated with increased blood pressure, heart palpitations, stroke, seizure, and even death.
Many supplements contain ingredients that give you the feeling of a caffeine boost, which can be bad for your heart, make you jittery, and cause sleeplessness. Lack of sleep can increase cortisol, a hormone in the body that may increase weight or make it hard to lose that abdominal fat.
People often also fall for the marketing tactics and want the supplements to help them lose weight, so they become more conscious of what they eat. But using diet supplements creates false weight loss and increases your chances of gaining the weight back, as opposed to being consistent and living a healthy lifestyle.
That said, a few supplements have a modest effect on weight loss. The best ones may help you shed a small amount of weight over several months.
Healthier foods are more expensive
It may seem that healthier foods are more expensive than their unhealthier alternative choices. However, if you try replacing ingredients with healthier alternatives, you’ll probably find your meals will work out costing less.
For example, choosing cheaper cuts of meat and mixing it with cheaper alternatives such as beans, Legumes and frozen veg will make it go further in a stir-fry.
Diet foods can help you lose weight
Oftentimes, products marketed as diet foods are junk foods in disguise, as they’re heavily processed and may have hidden ingredients.
A lot of junk food is marketed as healthy. Examples such as low-fat, fat-free, and processed gluten-free foods, as well as high-sugar beverages. These labels are usually there to deceive and not inform.
So remember, if the packaging of a food tells you that it’s healthy, there’s a chance it’s the exact opposite.
Fat makes you fat
Fat is very calorie-dense and common in junk foods. Yet, as long as your calorie intake is within a healthy range, fat does not make you fat.
Fat provides around 9 calories per gram, compared with only 4 calories per gram of carbs or protein.
Additionally, diets that are high in fat but low in carbs have been shown to cause weight loss.
In fact, your body needs healthy fats to function properly.
Food that tastes good is always bad for you.
If you think that healthy foods taste bland and that highly processed, sugary and fatty foods taste good, then your taste buds may need a tune-up.
Added sugars, artificial sweeteners and man-made fats can make you want more but once you start eating more natural foods, your taste buds come to appreciate the sweetness of berries and the tartness of cherries, cranberries and citrus.
Learn how to get the most from these natural flavors when preparing meals. To enhance your flavours, try adding garlic, onions, peppers, turmeric, ginger and nut or seed-based oils (peanut, sesame, almond, flaxseed, pumpkin seed)