Myth 1: Eating small periodic meals is more helpful for weight loss than eating bigger meals spaced farther apart.
Fact: The number of meals you eat over a whole day, or a week, is what means most for weight loss—not when you eat them. Whether you eat the conventional three meals a day, or six smaller ones during the day, is up to you. It is advised that you eat something approximately every three hours to support avoid feelings of severe hunger, which oftentimes leads to overeating.
Myth 2: You need to drink a specific amount of water to lose weight.
Fact: While water influences your body’s hydration, it has no calories and, therefore, does not add to weight gain or weight loss. Exchanging water for any refreshments you usually drink that contain calories (e.g. sodas, juices) will improve weight loss, as it will decrease the number of calories consumed each day.
Myth 3: You have to be physically active to lose weight.
Fact: You can lose weight without being active, but you need to take care of the calories you consume. Nevertheless, researchers have found adding physical activity can enhance your weight loss by 20% and a consistent pattern of physical activity is the sole best predictor of long-term weight loss maintenance. Also, don’t neglect there are many other advantages of physical activity, like enhancing mood and sleep quality and reducing your risk for several diseases, such as heart disease, high blood pressure, type 2 diabetes, and certain cancers. The most crucial factor is to move more in ways that are fun and interesting so that they are delightful and you will adhere with them.
Myth 4: There are some foods, like apple cider vinegar, that can boost your metabolism and help you lose weight.
Fact: There is not enough or credible proof linking apple cider vinegar to body weight or metabolism. Health magazines and online articles continually promote that certain foods, like apple cider vinegar or chili peppers, can boost your metabolism. For even a minimum effect, high doses would need to be used which generally isn’t appetizing.
Myth 5: Smoothies are invariably a healthy alternative.
Fact: For weight loss, smoothies may not be the most desirable choice. Although smoothies can hold healthy ingredients such as fruits and vegetables, nonfat Greek yogurt, etc. they are a consolidated source of calories that are absorbed quickly without giving your body time to manifest that it’s actually “eaten” something. Smoothies are liquids, which do not record in the brain the similar way as eating solids does. When you drink something, it excludes the routine of chewing which may influence the signals between the stomach and brain.
Myth 6: Eating too much fruit can hinder weight loss.
Fact: Fruits and vegetables aren’t wondrously calorie-free. We urge you to eat fruits and vegetables because they are nutritious, wholesome, comforting, and delicious. It’s excellent if you’re eating more fruits and vegetables than you did earlier because you’re using them for healthful snacks, to bulk up your meals. At the same time, if you’re having more bananas then let your weight loss be your lead to decide as to whether that’s working for you.
Myth 7: I can’t lose weight as I’m older.
Fact: As we get older, our metabolism tends to decelerate about 1-2 percent per decade, which may make it difficult to lose weight. A slower metabolism means that your body is burning fewer calories per day than it used to. To lose weight, you have to eat less calories than you did when you were young and losing weight. However, the decrease in metabolism with age is mainly due to less muscle mass, which occurs from slowing down on physical activity. Therefore, the decrease in metabolism can be bypassed by maintaining your physical activity routine.
Myth 8: When I reach a certain weight, my weight loss stands because that is the set-point my body needs.
Fact: The “set-point theory” says that the quantity of fat in our bodies is comparatively stable. This approach has been explicitly proven in animals but is less apparent in humans. What we do know is about 50% of body weight is defined by genetics, and the other 50% is defined by food and activity. Food and activity practices are things that you can change. So even though part of your weight is defined by your genetics, your eating and activity habits have a notable influence on your weight.
Myth 9: It’s great to use at-home cleanses and detoxes.
Fact: There is no scientific confirmation to promote the use of over-the-counter or homemade detox at home.
Some commercials insist that we need to detoxify our bodies from the excess processed foods, the build-up of pollutants, chemicals in our home, etc. But the truth is, our liver, kidneys, lymphatic system and gastrointestinal tract already cleanse and detoxify our bodies. In addition, detoxes are usually not FDA approved products. If you still choose to use over the counter detoxifying products, make sure you ask your doctor before using them.
Myth 10: I am having difficulty losing weight because I am not eating adequately.
Fact: You might have read on the internet or heard people talk about “starvation mode.” It is correct that if you put your body under the intense, severe limitations of starvation, your body duly compensates in an extreme way. Therefore, if you lose weight too fast, you’ll see more decreases in metabolism than you’d anticipate from your reduction in weight. However, scientific research is completely clear that when you lose weight at a moderate pace, the decline in your metabolism is approximately proportional to your decrease in body weight. This is because it takes fewer calories to maintain a smaller body as it does activities, like resting, walking and breathing. In no way does this mean that if you lose weight at a moderate pace and your metabolism is declining, that you’re going to be set up for weight recover or a “smashed” metabolism.
If you’re attempting to lose weight, you may have learned a lot of the same myths. You may have even considered some of them, as they’re hard to avoid. Prominently, most of these myths are untrue. Rather, the connection between food, your body, and your weight is very intricate. If you’re engrossed in weight loss, try reading about evidence-based modifications you can make to your diet and lifestyle.
Read Next: How to Increase and Maintain Your Metabolism as You Age