So many people trying to lose weight face disappointment. Sometimes, it is because we believe it when people tell us ‘do this’ or ‘don’t do this.’ That is advice and misinformation coming to us from all directions. Whether you are talking to your social circles or digging through the World Wide Web, it is quite tough to distinguish between facts and myths.
Here are some of the common weight loss myths we still hear in 2021 and the truth behind them.
Myth 1: Weight loss and fat loss is the same thing
Not true. Don’t get excited if you notice a sudden drop on the scale; it doesn’t necessarily means you’ve lost some fat. Yes, you heard it right. If your scale shows you a different weight, especially overnight, it could be because you’ve lost water weight. It is simply described as the extra water that’s stored around the body cavities, joints, between cells, and around the tissues. This weight is not linked to the stuff you ate.
Our water weight is generally increased after eating sodium-rich foods or just because of change in hormones. And this weight can be quickly lost just when you exercise or drink plenty of water (I know this sounds counterintuitive, but it is a fact).
Myth 2: Ditching carbs completely makes you thin fast
If you hope to eat a healthy and balanced diet, eliminating this food group is not an option. Beans, peas, fruits, and whole grains are part of a carbohydrate-rich meal and also the foundation of healthy eating.
What you can do is be picky about the type of carbs you add in your meals. For instance, simple carbs needs to be avoided as they are contained in processed foods and are responsible for raising blood sugar levels resulting in weight gain. On the flip side, complex carbs are abundantly found in nutrient-dense foods like oats, whole grain breads, legumes, cereals, certain vegetables and regulations the blood sugar levels.
Myth 3: Eating at night means weight gain
It is a common belief that eating in the morning give our metabolism a boost and eating before bed will expand your midsection because the metabolism is slow and our bodies don’t have time to burn off calories. However, a study published in the American Journal of Clinical Nutrition found out that what you eat is more important than what time you eat. So, snacking after the evening is allowed because our body burn calories 24/7. The important thing is to make healthy food choices.
Myth 4: You can achieve weight loss without moving if you’re eating right
A balanced routine of clean eating and physical activities is a must if you want to shed extra pounds and keep if off.
According to health nutritionists and trainers, the tried and tested way to lose weight is to consume fewer calories and burn more calories. So, you can eat veggies whole week but still won’t see any results if you don’t exercise.
Myth 5: All types of fats are bad
Unfortunately, fats have a negative reputation in our society, but they are not bad as you think. Saying no to food that contains high amount of greasy saturated trans fats OK, but you need to understand that all fats are not equal. There are so many foods like avocados and nut butters have healthy fats are so beneficial for skin and brain health. Good fats also have anti-inflammatory properties that support weight loss by boosting satiety. So it is important to add healthy fats in your meals as you’ll feel fuller for longer period of time.
Myth 6: Egg yolks should be discarded
A very misconception is that tossing the yellow part of the yolk will help people slim down fast. That’s completely not true. Egg whites contain lower calories but cutting the egg yolk is usually a bad idea. Egg yolk is extremely good for heart health and makes your skin glow. It also has some great fat-fighting nutrients. If you’re concerned about the calories you can reduce the quantity of yolks; 1 yolk for every 2 to 3 egg whites. This way, you can control your calories and reap the benefits of egg yolks.
Want to learn more about weight loss on SEEMA? You should give 7 Bad Workout Habits You Need to Fix Fast a read!