Top Myths That Might Be Sabotaging Your Weight Loss Efforts
The internet is such a useful tool when it comes to finding facts and other information you want to know. In fact, it can even be used to help you lose weight! Unfortunately there is a lot of misinformation on the internet, and myths about weight loss are near the top of the list. If you’ve been giving in to everything you read online or hear from friends about weight loss, then it’s time to check your facts. You might be surprised to find that some of the things you’re hearing are sabotaging your journey to a slimmer body.
Myth #1. The fewer calories you consume the more weight you will lose
It’s easy to see why people think that less food will mean losing more weight. While in the beginning you will see quick weight loss, this will be due to your body not getting the calories that it needs, which will result in using stored fat for energy. When you eat too few calories your body will start to adapt to the calories that you are consuming. This means that your body will lower its metabolic rate so it can conserve energy and store nutrients from the food that you do eat.
For example, let’s say you read a magazine that says the new 700 calorie diet will help you lose all the weight that you want. So, you change your diet completely and start only eating 700 calories per day, even though you used to eat around 2,000. During the first stages of this diet you will lose weight, although you will be very hungry. Just as you get comfortable with this crash diet and think that it’s the answer to your prayers, you stop losing weight all together.
When you get on the scale you won’t see the number changing and lack of nutrients will make exercising a struggle. This normally triggers one of two responses in people: lower calories even more or binge eat and forget about the diet. Both of these are going to result in damaging the body, which is why it’s best to lose weight slowly and by creating only a small deficit.
Myth #2. If the number on the scale isn’t changing, then you aren’t losing weight.
It’s extremely important to weigh yourself regularly, as not doing so can result in “weight creep” for many people. But, when you are trying to lose weight, the scale can easily become your enemy. It’s important not to use this as the only method of tracking your weight loss progress. Weight fluctuates and scales aren’t always accurate, so sometimes the number might not go in your favor.
For example, when you are building muscle and burning fat, your body may weight more when you hop on the scale. Why does this happen? Well, muscle weighs more than fat and it can also retain more water. So, instead of just weighing yourself, it’s important to take measurements and track your body fat percentage. Write these numbers down and take measurements weekly instead of daily.
Myth #3. You won’t lose weight if you eat carbohydrates.
With all the low carb diets that are out there today, it’s no wonder why most people try and avoid carbs like the plague. The truth is, your body actually needs carbohydrates in order to properly metabolize fat. Does this mean you should eat bread and cereal all day? No! You need to eat healthy carbohydrates, like those found in vegetables or minimally processed foods. You should also make sure you only eat up to 65% of carbohydrates eat day.
You can still go on a low carbohydrate diet to lose weight, but you have to get carbs in your body each day. Fortunately there are a lot of healthy carbohydrates out there, so you can eat those that will nourish your body and help get rid of the fat you work so hard to lose!
Myth #4. Diet pills can help increase your weight loss.
Unfortunately there are too many people that think diet pills are the answer for their weight problems. Not only are these supplements not controlled by the FDA, they really don’t help with weight loss. There is no “magical ingredient” that is going to cause you to lose a lot of weight at once, and if there were, then nobody would be obese or overweight.
Diet pills, even those that are natural, have side effects. They can make you feel sick, but they can also cause internal damage to your organs. Some people even end up eating more when taking these because of how shaky they make them feel! Want another reason not to use these? The weight you lose from them, if any, will be temporary at best. No pill is a permanent solution for weight loss, which is why a life change has to be made.
Myth #5. You have to exercise long and hard if you want to lose weight.
Once again, losing weight is all about calories in vs. calories out. When you work out, do you feel the pressure to exercise for hours and at a pace that is more than you can handle? Unfortunately a lot of people feel this way, which causes them to avoid working out all together.
Exercise in any form can help you lose weight because you will be burning calories. For example, you could go for a long walk, take a jog or even dance and you would be burning calories. As long as you get your heart pumping and move your body a few times per week, you will contribute to your weight loss deficit. As soon as your calorie deficit reaches 3,500, you will be one pound of fat lighter!
Myth #6. You can’t eat unhealthy foods ever again.
There are fried, sugar-filled and fat packed foods all over the place, and just because you eat healthy doesn’t mean you can never have them! Most people who deprive themselves of foods they like will actually end up gaining weight when they finally can’t take it anymore and binge on every food they see in sight.
So, if you want to enjoy something healthy once in a while, go ahead! This isn’t going to cause you to gain a tremendous amount of weight and can actually help you lose even more. When you know you can eat certain things, you are likely to stick with your diet for the long run.
As you can see, there are a lot of myths and misconceptions that people believe about losing weight. One important thing to realize is that you can change your body if you cut out the junk food and live a healthier life. No crash diets, special pills or drinks are going to make a difference in the long run. Instead of risking your health with myths, get advice from sources you can trust.