Weight loss is a huge issue for thousands of people worldwide but running parallel to the problem is the mammoth weight loss industry comprising of nutritionists, dieticians and trainers all giving their own versions of what you should and shouldn’t do to lose weight. Combined with this, are the hundreds of websites providing their own take on weight loss diets and training. So who exactly do you listen to? Who is right and who is wrong. What constitutes the right routines and which are not to be followed is a confusing problem these days. Here are 10 lies and myths about weight loss you shouldn’t be listening to.
Myth 1: A low-carb diet is the only way to lose weight
That’s wrong! Low carb diets may work very well in terms of weight loss but they can also be detrimental to long-term health. The biggest reason for people taking to low carbs is the dramatic weight loss results but when you cut out healthy carbs from your diet, you may suddenly feel listless and tired all the time.
Carbohydrate is necessary for energy
Carbohydrate provides you that vital energy you need for your body to fulfill physical activity. Remember it’s not just your diet that counts. You need a certain amount of carbs every day and those should always be healthy carbs rather than the ones from processed foods and refined grains. You could try to alternate between low fat, low carbs, and low protein diets too.
Myth 2: You should not eat past 6 P.M.
“Eat breakfast like a king, lunch like a prince and dinner like a pauper.” How many times have you heard this saying? Several people feel that nothing should be eaten after 6 pm and that’s hogwash. Studies have proved that what you eat doesn’t always count. It’s the number of calories you eat that matters.
It’s the calories that count
By calories, one doesn’t mean that you should start eating junk food and simply work it off. Fine, the calories are gone but the bad substances remain. So stick to healthy food choices and maintain a balance of calories. You can certainly eat after 6 pm but avoid eating much an hour or two before bed. Moreover, increase physical activity and exercise to work off the calories you consume.
Myth 3: Eat smaller portions frequently throughout the day
Well, even trainers may also advise you to eat smaller but frequent meals. But it’s a myth that smaller meals frequently increase metabolism and make you lose weight. One study proved that those who ate more than thrice a day could gain more weight than those who ate fewer meals. It found that eating more meals a day makes one overeat.
Myth 4: Spending more time at the gym will produce more results
That couldn’t be further from the truth. It is not the duration and length of workouts that make a difference; it’s the quality of the workout. It’s like walking slowly for an hour that may yield nothing but walking briskly for half an hour and lose pounds.
5 to 10 minutes workouts are just as effective
Have you heard of HIIT or high-intensity interval training? Workouts take no more than 5 to 15 minutes. There are various HIIT exercises for all ages where a 5-10 minute workout will have you burning fat long after you finish your exercise.
Myth 5: The anabolic window
This is a 30 minute period immediately after a workout where it is assumed that food can increase the workout results. However, there is no scientific evidence in support of this. In fact, studies question the connection between nutrient consumption after a workout and improved training results.
Myth 6: Fat makes you fat
Not at all. Of course, if you gorge on junk fat like fries, sausages, processed foods and saturated fat items, then that will increase your cholesterol a lot. Fats, after all, contain 9 calories per gram but does that mean you have to stop eating fat? Read on.
You should never cut out fat totally from your diet simply because there are many good and healthy fats in the food cycle. Fats from fatty salmon fish, nuts, fruits like avocados and the like provide you with the important omega 3 fatty acids vital for immunity, brain function, and good health.
Myth 7: You will gain weight as you grow older
Not necessary!! As long as you are fit and maintain a healthy profile by sticking to healthy foods and exercise, you can age but won’t get fat. If you are used to hitting the gym and always good for physical activity, it won’t matter if you are 50 or 60, you will be in good shape. The main reason for staying fit is the flexibility and mobility it gives you even as you age.
Myth 8: The workout is effective only if you feel sore
If a good workout makes you sore even the next day, it is not an indication of a good workout.There are many factors that influence muscle soreness.And just because you can’t move doesn’t mean that’s good for you.
There are many gym goers who adopt the right attitude when it comes to working out.Sore muscles are a result of training muscles that one hasn’t used before.