8 Popular Myths About Weight Loss Without Scientific Basis Supporting Them
Currently, weight loss is a trendy topic. With obesity ever on the rise, many are trying to find ways to battle the bulge. On the subject, you can find television shows, quick-fix diets, pills and thousands of self-help books. Amongst all of the information available, including that which is on the Internet, things can get truly confusing. It may be tricky to sort out myth from fact. However, understanding what exactly works will help drive you along your journey towards weight loss and better health.
The following are some popular myths about weight loss without scientific basis supporting them.
1. Exercise is the key to weight loss. Workout for hours and you’ll get the body of your dreams!
I used to exercise twice a day, and I think it made me fatter.
Over-exercising can make you hungrier! It can also cause adrenal exhaustion, which leads to hormonal imbalance. A tired and exhausted body will encounter all kinds of hormonal havoc, including fat storage.
The trick is to exercise less often but smarter.
You can change your body’s hormones and burn off fat in a short amount of time by doing high-intensity interval training, and deep muscle resistance exercises. To learn more about this, check out Jonathan Bailor’s Smarter Science of Slim. He’s an expert on this topic!
2. Eating between meals causes weight gain
Strict mealtimes 3 – 4 times a day and no snacking between them can be the prescription for weight loss program, but it will most likely have the opposite effect.
If you feel really hungry between meals, it is wiser to have a healthy snack. Otherwise, you could be thoroughly famished by the next meal time, and typically overeat. A protein or fiber-rich mid-morning snack has been shown to reduce food intake during the mid-day meal.
3. Eating fruit can undo the damage of an unhealthy diet and cause you to lose weight
This myth is like the myth about just drinking more water to lose weight. If you keep eating an unhealthy diet while just eating a little more fruit then it won’t be enough to help you lose weight. Fruits and vegetables can’t help you if you still eat refined and fast food.
It is still true that fruits and vegetables are packed with fiber though. Fiber helps you feel fuller because they expand as they take in water. If this fullness does stop you from eating foods filled with calories then you could lose some weight. Take out the unhealthy foods and replace them with high fiber low-calorie vegetables and the weight will quickly melt away.
4. All calories are created equal
Calories count matters, but what those calories are made up of is more important to your health.
Different foods go through different metabolic pathways. Calories from muscle building protein increase your metabolic rate while making you feel full and satisfied. The same number of calories from empty nutrient lacking carbohydrates or sugar gets stored as fat while stimulating your appetite.
Did you know that it’s quite possible to be both obese and malnourished at the same time? It’s a matter of Quality vs. Quantity. Here’s what I mean.
Eating 450 calories of nutrient dense foods like lean proteins, good fats and healthy carbohydrates from whole fruits and fresh vegetables will give your body the nutrition it needs to be healthy, maintain a healthy weight and create energy.
450 calories from a fast food burger will give you a limited amount of highly processed protein, a huge dose of saturated fats, empty carbohydrate calories, and leave nothing for your body to use to create energy on the cellular level.
5. That you can “jumpstart” your weight loss with a cleanse
“The marketers behind cleanses try to make us believe that ‘cleaning’ our body from the inside out will somehow initiate a new healthy lifestyle as if we’re decluttering our living room in order to start fresh.
But the reality is that better health is achieved over time, and no one ingredient or handful of ingredients (lemon, vinegar, cayenne, herbs, green juice) will have a significant impact on our ability to lose weight.
If we want to lose weight and keep it off, we have to change our eating habits and lifestyle in general, and for a long time. Unfortunately, there are no shortcuts.”
6. You should avoid fat to lose weight
Fats have gotten a bad reputation, but you don’t have to eliminate them from your diet to lose weight. In fact, a Harvard meta-analysis of 53 studies of more than 68,000 people compared the effectiveness of various diets and resulting weight loss over the course of a year or more. Researchers found those on a low-fat eating plan weren’t particularly successful in shedding pounds and keeping them off.
What’s more, replacing your favorite eats with low-fat versions could introduce unhealthy additives into your diet. “When they remove the fat, they have to replace it with something else, so often low-fat products are filled with a lot of sugar and sodium,” Baranowski says.
Avoid these unwanted additions by choosing healthy fat sources, like olive oil, salmon, avocado, and walnuts. Not only can these good-for-you fats help improve heart health, they also won’t likely cause weight gain. Just don’t overdo it. Foods rich in healthy fats tend to be higher in calories, so mind your portion size when cubing avocado or sprinkling nuts into your lunchtime salad.
7. Organic food is diet food
The word organic is enticing, but it’s also misleading. Organic means a food is grown without pesticides or other chemicals and is not genetically modified. But it says absolutely nothing about the nutrient value of the food itself, or whether it’s a good dietary choice, or whether it has excessive fat, sugar, or starch. Organic sugar is still sugar. Organic white flour is still white flour. Organic butter is still butter and organic lard is still lard.
5 Simple Ways to Eat Organic on a Budget
8. Skipping meals is a great way to lose weight
Eating less equals fewer calories, which equals weight loss, right? Even though that seems logical, that’s generally not how the human body works. “People who skip meals tend to feel hungrier later on and eat more than they normally would,” says Mashru. She recommends eating small meals throughout the day to keep your energy up, maintain stable blood sugar levels, and stay satiated so you don’t make impulsive food choices.https://healthyfoodmaster.com/8-popular-myths-weight-loss-without-scientific-basis-supporting/https://i1.wp.com/healthyfoodmaster.com/wp-content/uploads/2018/02/Popular-Myths-About-Weight-Loss-Without-Scientific-Basis-Supporting-Them.jpg?fit=900%2C671&ssl=1https://i2.wp.com/healthyfoodmaster.com/wp-content/uploads/2018/02/Popular-Myths-About-Weight-Loss-Without-Scientific-Basis-Supporting-Them.jpg?resize=150%2C150&ssl=1Diet & Weight Lossbreakfast,Detoxification,healthy diet,weight loss,workout