People amuse themselves to death in their efforts to try and lose weight. Right from crazy tips, exercise tricks, and seemingly impossible diets – we try everything to shed those pounds and lard from our bodies. Most of us opt for methods for effective and quick results without knowing whether they are actually useful or just hogwash? You spend money, try expensive fad diets, yet don’t get results.
Who does not want to be healthier and fitter?! Trying fads and crazy diet plans without knowing the science behind them may do more harm than good. So, today we are going to debunk a few common weight loss myths that you thought were true.
Let’s have a look…
#Myth 1: Lose Substantial Weight To Notice Changes
Not true! To experience noticeable changes, you don’t have to lose a lot of weight. Research shows that just by losing 10% of weight, people may experience visible positive changes. Such changes are improved blood pressure, proper blood sugar levels, lower risk of heart problems, and Type 2 diabetes. So, if you are told that you have to starve yourself and become half your size, do not believe it! Work consistently towards achieving your fitness goals, and you may experience health benefits soon. (1)
#Myth 2: Follow a punishing workout regime
Hell no! Successful weight loss does not depend on an extreme exercise program. In fact, it involves making small changes every day so that it becomes interesting, and you can stick to it for a long time. According to a study, adults should do at least 150 minutes of physical activity every week. This could be an amalgamation of fast walking, cycling, jogging, or swimming. This boils down to one thing – eating less and being more physically active in daily routine. The combination of both – diet control and being active – may lead to desired results. (2)
#Myth 3: Skipping Meals Leads To Weight Loss
You might have heard of crash dieting and might think of following it. But you may be surprised to know that crash diets or starving for long may lead to long-term weight gain. The reason being that these types of diets are too hard to maintain and may miss out on essential nutrients as crash diets do not contain all. And because of this, you may feel low on energy and crave having high-fat or sugar-dense foods. This may lead to eating unwanted foods and more calories, causing weight gain. So, do not starve yourself. (2)
#Myth 4: Drinking More Water Leads To Weight Loss
This is the biggest myth about weight loss that is being followed by a majority of people around the globe. Drinking water does not lead to weight loss; it only keeps you hydrated, and might help you binge less on snacks between meals. Moreover, sometimes, thirst can be mistaken for hunger. You might be thirsty, but end up eating because you thought you were hungry. (2)
#Myth 5: Foods Labeled As ‘Low-fat’ Or ‘Reduced Fat’ Are Healthy
Nope! Don’t get swayed away by reading ‘low-fat’ or ‘reduced fat’ on food labels, because in any case, they contain a specific amount of fat to be able to legally put that label. This doesn’t make it a healthy choice for supporting any weight loss program. Moreover, many of the foods labeled ‘low-fat’ contain high levels of sugar, which is so unhealthy. So, before getting tempted by such foods, read the label carefully. (2)
These were the most common myths that one hears on a daily basis when trying to manage a healthy weight. We hope we have managed to clear your doubts, and now you are equipped to make wise choices before getting swayed by baseless (and harmful) weight loss hacks.
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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- Wing, Rena R., et al. “Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes.” Diabetes care 34.7 (2011): 1481-1486.
- “10 weight loss myths.” NHS https://www.nhs.uk/live-well/healthy-weight/ten-weight-loss-myths/