May 25, 2024
Madhura Mohan
Top 8 Myths & Misconceptions on Weight Loss
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ometimes in life, when faced with confusion, you naturally turn to friends and family for advice. The advice received can be a lifesaver if the advice comes from the advisor’s experience or expertise. And there are also moments where one may advise you to ‘do this’ while another may advise you to ‘do that’. At such times, you feel like a whirlwind being pulled in different directions. This is not advice; conflicting guidance can further complicate your decision-making process and make you more uncertain. Tell us, is it the fault of the advisor in this case? Not really! The fault is in your lack of experience and knowledge on the topic and not doing the right research yourself!
Now, ‘weight loss’ is one topic where everyone seems to come up with their opinion of ‘do this’, or ‘not that’ and so have there been so many myths surrounding this topic.
In this blog, we aim to clarify the confusion about weight loss advice and help you decide what you need to follow for weight loss. To help separate myth from reality, we’ve compiled a list of the most common weight loss myths you should banish forever…
MYTH 1 - CRASH DIETING HELPS IN WEIGHT LOSS
Intensely restricting your calorie intake, or food group and consuming as low as 500 to 1000 calories per day, which is much lower than the recommended daily intake is an extreme form of weight loss regimen. This diet pattern may promise you to lose a couple of pounds in a very short period but this is not sustainable.
By severely restricting calorie intake, crash diets may cause nutrient deficiency, significant loss of muscle mass, feelings of deprivation, fatigue, cravings, irritability, and metabolism to slow down making it harder to sustain the weight loss long-term.
Quick fixes do not equate to long-term success!
MYTH 2 - CARBS ARE BAD FOR WEIGHT LOSS
When the science says that, carbs are the primary source of energy for the body, how can the statement, that carbs are bad for weight loss be true? Don’t you need energy while on weight loss goals? Complex carbs like whole grains, fruits and vegetables are rich in fiber, take longer to digest, and keep you filled. Simple carbs are quickly digested causing spikes in blood sugar levels and contributing to weight gain. Low-carb diets make you feel fatigued, muscle cramps or poor mental function.
It’s not the carbs that are bad altogether, the type and amount of carbs consumed impact weight loss!
MYTH 3 - SKIPPING MEALS CAN HELP IN WEIGHT LOSS
Skipping meals daily to achieve weight loss can cause you to go into starvation mode and disrupt your metabolism. When your metabolism slows down, your body starts conserving energy, making it harder to burn calories efficiently. Skipping meals can cause muscle loss, fluctuations in blood sugar levels, inadequate nutrient intake, weak immunity, fatigue, irritability, and unhealthy weight loss.
Skipping meals can lead to unsustainable, unhealthy weight loss!
MYTH 4 - SUPPLEMENTS ARE THE SHORTCUT TO WEIGHT LOSS
Relying solely on supplements can have potential risks and side effects. While some supplements like protein powders, and green tea extract may complement a healthy lifestyle and support weight loss efforts, they should be viewed as just one piece of the puzzle, not as a whole puzzle. Supplements can complement a healthy diet, but they can’t replace them. Relying on supplements as a quick fix can lead to neglecting the fundamental principles of healthy weight loss, such as a balanced diet, regular physical activity, stress management and sufficient sleep. The belief in a quick fix can create psychological dependency on supplements and make you lose confidence in one’s ability to achieve weight loss through natural means.
There is no magic pill when it comes to achieving sustainable and healthy weight loss!
MYTH 5 – EXERCISE ALONE IS ENOUGH FOR WEIGHT LOSS
Exercise no doubt is an important requisite for weight loss but no amount of exercise can outdo a bad diet. Weight loss comes down to burning more calories than you consume. While exercise helps burn calories, you must pay attention to your quality of diet and your calorie intake. Moreover, not all exercises are equally effective for weight loss, strength training workouts help build muscle mass and boost metabolism. Also, overtraining will not give you results of weight loss, it can lead to fatigue, muscle loss, injury and weak immunity.
While exercise is an important component of weight loss, it’s important to combine it with healthy eating habits, exercise and lifestyle changes to achieve sustainable results!
MYTH 6 - ALL CALORIES ARE EQUAL
Tell us one thing, do chips and apples mean the same to you? No, right? Then, so do the calories that come from them are not the same. Chips are a source of saturated fats and apples are a source of fiber, micronutrients and healthy carbs. What you should understand here is, that foods that are high in nutrients will have a different effect on the body than foods that are poor in nutrients. Certain foods loaded with empty calories and refined sugars cause sugar spikes, leading to hunger and cravings. Foods high in protein and fiber can help promote satiety, help stabilize blood sugar levels, boost metabolism and contribute to weight loss.
Not all calories are created equal or metabolized and utilized by the body in the same way! Different foods have different effects on hunger, hormones, metabolism and energy expenditure even if they contain the same number of calories.
MYTH 7 - SNACKING WILL DERAIL WEIGHT LOSS PROGRESS
While snacking can be a part of a healthy diet, the frequency of snacking and the type of snacks that you choose can add up to calorie intake quickly. Nutritional snacks can avoid the temptation to overeat, the continuous energy supply can keep metabolism active throughout the day. Snacks like chips, sugar drinks, candies, and cookies are high in sugar, and unhealthy fats. Choosing these types of snacks frequently will not provide any nutrients but will lead to weight gain. Nutritious snacks can avoid the temptation to overeat, provide a continuous energy supply, can keep metabolism active throughout the day. This helps avoid energy highs and lows that come from eating fewer and larger meals.
Strategic snacking can be a valuable tool helpful in weight management. You should be mindful of the portion sizes and nutritional content of your snacks.
MYTH 8 - YOU SHOULD SKIP FATS TO ACHIEVE WEIGHT LOSS
This is another common misconception amongst people that fats are bad for weight loss. The origin of this myth comes from the fact that fats are the concentrated source of energy that provides more than twice the calories per gram compared to carbs and protein. While cutting out fats may seem like reducing your overall calorie intake, it is not sustainable. Just like with carbs, not all fats are bad. While saturated fats are bad for health, good fats like olive oils, omegas, salmon, avocados and nuts help curb cravings, keep you full and satisfied after a meal, and prevent overeating. Fats play a role in hormone production and nutrient absorption. Certain vitamins like A, D, E, and K are fat-soluble, meaning they need to be consumed with fats to be properly absorbed by the body.
Dietary fats are not inherently bad for weight loss. When consumed in moderation as part of a balanced diet, good fats can help you stick to a calorie-controlled eating plan for weight loss…
So those were just downright myths that can lead to frustration and derail your progress. Always remember there is no shortcut to fitness…
The next time, you find someone telling you ‘Do this’ and ‘Do that’, break the barrage by critically assessing the advice…
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