The internet can be a great source of nutritional knowledge, but it’s littered with a variety of weight loss myths and misconceptions. , I know it’s not always easy.
In many cases, it’s because nutrition science isn’t black and white, and research is still happening in many areas. I heard. (opens in new tab)on some of the most common weight loss myths and whether they’re actually true.
At the same time, it should be pointed out that weight loss is a complex process and can be highly dependent on circumstances such as genetic makeup and health status. For example, some people use plant-based diets and the best exercise machines to lose weight.
1. It doesn’t matter what you eat if you count calories
The basic principle of weight loss is to consume fewer calories than you burn. Calorie counting is a great tool for tracking your meals, but it has some drawbacks. . What you eat matters. 1 gram of protein may have the same amount of calories as 1 gram of carbohydrates, but it has a vastly different effect on your metabolism.
Jenna Hope agrees. “For example, get 100 calories in almonds compared to 100 calories in chocolate cake. Almonds are packed with protein, healthy fats, and important nutrients like magnesium and zinc. However, chocolate cake is high in sugar and saturated fat, and cake may have a small amount of nutrients, but not as much as almonds.”
Plus, counting calories can make you obsess over quantity over quality. For some, this may be the gateway to developing an unhealthy relationship with food.
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2. You can choose where to drop fat
The human body is never the same when it comes to gaining and losing weight. Some people tend to accumulate fat around their hips and legs, while others struggle with their waistline.
It’s understandable that you’d want to focus on losing fat in specific areas, such as your thighs or abdomen.
“Unfortunately, you can’t cut fat locally,” says Hope. “Using more energy than you expend at a very basic level can help reduce overall body fat, but the location of fat loss depends on genetics, gender, muscle mass, exercise, etc. depends on various factors.
Nevertheless, focusing on toning specific areas can create a slimmer physique and give a more region-specific weight loss impression. to strengthen your glutes and legs.
3. Cutting fat from your diet can help you lose weight
It’s true that 1 gram of fat has more than twice as many calories as 1 gram of protein or carbohydrates. In theory, reducing this nutrient can help maintain a calorie deficit. However, avoiding dietary fats doesn’t always help you lose unwanted weight. In fact, it can actually predispose to weight gain.
“Because fat has a higher satiety value than carbohydrates, it can keep you feeling full longer, which can lead to lower overall energy intake,” explains Hope.
People who cut fat from their diet also tend to replace fat with sugar, refined grains, and other unhealthy foods. Certain types of fat are also very beneficial for metabolism and promote a healthy weight. It plays a role,” says Hope.
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4. Weight loss is a linear process
It can be frustrating when you’re legitimately trying to lose weight and you’re not getting great results. However, going through weight loss plateaus and weight fluctuations is an integral part of the weight loss journey and is just a reflection of how complex our bodies are.
“Weight loss is often non-linear because energy intake and expenditure varies from day to day,” says Hope. “In addition, especially for women, the time of the moon can affect appetite and basal metabolic rate, both of which impact weight management. ), sleep, and exercise can also influence weight management.”
5. Carbohydrates make you gain weight
Should I cut carbs if I want to lose weight? Not at all. In fact, it may be one of the most common weight loss myths, but in reality, there isn’t much evidence to back it up. It goes without saying that minimizing your intake of added sugars is essential in the fight against obesity. It may turn out that there is
“They are essential for energy production and also support brain and hormone function,” says Hope. Be selective.” Complex carbs also suppress blood sugar and appetite.
It should also be emphasized that carbohydrate weight gain may not be worth stressing. “Often, but there’s no evidence to suggest that eating carbs can lead to fat gain,” explains Hope.
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6. Healthy eating costs money
You don’t have to buy organic fresh produce, fancy diet foods, or expensive nutritional supplements to lose weight. With the right approach, eating healthy on a budget is fairly easy.
“Healthy eating doesn’t have to be expensive. Cooking in bulk and choosing frozen fruits, vegetables, meats and fish is a great way to reduce the cost of healthy food,” says Hope. “Additionally, grains, beans and legumes are relatively inexpensive and highly versatile. Choose your grain.”
You can also save money by investing in the best protein powders for weight loss and making smart healthy food swaps.
