Unrealistic goals and unhealthy misconceptions can keep you from reaching your goals. … [+]
More than two-thirds of adults in the United States are obese or overweight. About 12.7 million American children (ages 2 to 19) are obese.
Not surprisingly, weight loss is one of the most popular fitness goals among Americans, with more than half (51%) of American adults reportedly losing weight by making healthier lifestyle changes. I want to lose weight.
Another survey conducted by the Cleveland Clinic found that a staggering 84% of people reported having tried at least one weight loss method in the past. About a third of respondents admitted that he usually sticks to a weight loss plan for a week to a month.
Unrealistic goal setting, unhealthy misconceptions, and lack of proper resources, supervision, and support are among the biggest obstacles derailing your weight loss journey.
“If you’re looking for an easy way to significantly lose weight, you won’t find it. To lose weight safely and sustainably, you have to start by changing your daily habits, not all at once.” says Michael Garrico, Personal Fitness Trainer at Total Shape.
Instead of trying to change your life in one day, start by incorporating small habits that fit your lifestyle. “Try going to the gym three times a week or limiting your intake of processed foods,” suggests Garrico.
Also, ask yourself why you want to lose weight in the first place. “Having a well-defined reason helps you to keep going when you feel like you’ve lost motivation. It’s a normal part of the process,” Gallico explains.
“It’s a process of trial and error to see what type of diet and exercise routine works for you,” says Garrico. “It may take a while, but the results are worth it.” Yes,’ he assures.
Hoping to make your weight loss journey easier, Garrico reveals the truth behind the most common weight loss myths that may be holding you back from reaching your goals.
Myth #1: Avoid Carbs if You Want to Lose Weight
Fact: Carbohydrates, proteins and fats are essential macronutrients that must be part of a healthy and sustainable diet. Each plays a very important role in the body. Carbohydrates are the body’s primary source of energy, allowing it to function properly.
Carbohydrates can be simple or complex, but you should limit your intake of simple carbs. .
Complex carbohydrates, on the other hand, are processed more slowly. Peas, beans, lentils, whole grains, and some vegetables are all great sources of complex carbohydrates. .
Myth #2 If you want to lose weight, you need to starve yourself
Fact: Skipping meals and snacks is not the solution for a number of reasons. For one, not eating when you’re hungry leads to irritability, frustration, and inevitably binge eating. Additionally, when you’re hungry, your body automatically slows down your metabolism to ensure you’ll survive a long period of starvation.
Instead of ignoring hunger, you should eat small meals and nutritious snacks every 3-4 hours throughout the day. Try to include high-quality protein and a variety of vegetables in every meal.
Myth 3 Exercise is the key to weight loss
Fact: Committing yourself to exercise is a waste of time and won’t do you any good in the long run. Nutrition is an important factor, even with physical activity being important not only for weight loss but also for general health. affects the quality of the food you consume.
Myth 4 Diet Pills and Surgery Help You Lose Weight Quickly
Fact: Both diet pills and weight loss surgery are extremely dangerous and often do not give the desired results. Diet pills are ineffective and can cause serious harm to the body. High blood pressure, fast heart rate, and other heart and lung problems are common side effects.
Weight loss surgery can be effective for very obese people, but it requires serious preparation and not everyone is a good candidate. with significant risk of Unfortunately, the majority of people who undergo weight loss surgery regain their original weight.
Myth 5 Consuming fat will make you gain weight
Fact: As mentioned earlier, fats are essential macronutrients and play a unique role in the body. Helps cells function properly, maintains body temperature, and provides energy. It is also important for brain and skin health.
Including low-fat foods such as avocados, nuts, seeds, and olive oil in your diet can help you lose weight. These unsaturated fats keep you feeling fuller for longer and suppress your appetite. It is important to note that excess fat intake leads to high calorie intake and therefore weight gain.
Myth #6 Only strong-willed people can lose weight
Fact: Your weight loss journey is not a reflection of your personality. Also, inability to meet goals does not prove a lack of willpower, motivation, or work ethic. It has been. In other words, it is easy for some people to affect their weight, and for others it is very difficult.
Myth #7 Investing in a fitness tracker is a must
Fact: While they may be attractive accessories, research shows they don’t significantly affect the outcome of a weight loss journey. In the study, those who used fitness trackers lost about 7.7 pounds, while those who didn’t lose an estimated 13 pounds.
Myth 8: Eat more protein if you want to lose weight
Fact: This is not entirely wrong. As we have established, protein is an essential nutrient that keeps you full, helps repair and build tissue, and regulates body function. It has been suggested that it may contribute, but the amount of protein the body actually needs is up for debate.
Protein needs vary from person to person, as they vary by age, gender, level of physical activity, and whether you are pregnant or breastfeeding. Concentrate on choosing lean protein sources.
Myth 9. Small changes in physical activity lead to long-term weight loss
Fact: You’ve probably heard the famous saying, “Use the stairs instead of the elevator.” These choices aren’t bad, but they won’t have a big impact on your weight loss either. Also, while increasing physical activity during the day is certainly beneficial, this does not have a significant effect on long-term weight loss.
Myth #10 All or Nothing
Facts: All Information About Weight Loss
It can be overwhelming, especially at the beginning of the weight loss process. If eliminating all processed foods from your diet and exercising every day are major changes in your routine, it becomes very difficult to implement them, and this invariably leads to burnout, lethargy, lack of motivation, and a sense of failure. This leads to
“Your weight loss journey is a process of trial and error to find out what type of diet and exercise routine works for you,” says Gallico. It’s worth it,” he assures.
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