At times, something that sounds very simple can be very complicated in practice. The basic idea of weight loss is that if the calories burned are higher than the intake; then it results in weight loss. But, this is not the case every time. Metabolic processes differ from person to person, and therefore weight loss might not adhere to the same formula.
A lot of advice about weight loss is available in all forms of media. But, if these are not medically proven, then it might have severe impacts on your health. One myth that can never be debunked is that exercise can help weight loss. Your own garage gym can help you cut down excuses and work towards better health.
Here, we debunk 6 myths about weight loss that are false:
Myth #1 –Losing Weight Is Healthy
Losing weight is not always healthy. Losing both fat and muscle contributes to weight loss. You should always aim to lose fat, not muscle as losing muscle can have adverse effects on your health. Trying to lose weight suddenly, might have serious repercussions on your body.
A report by the obesity society, claims that 61% of the American population is overweight, and 31% is considered obese. The hormone that is related to weight loss the most is leptin. It regulates appetite, metabolism and promotes fat burning. So, if there is a sudden drop in fat levels, it will also result in a decrease in leptin levels. This might lead to low energy levels for the person and result in a starvation response.
Myth #2 – Obesity Is About Willpower, Not Biology
Many factors lead to obesity. The genetic makeup and health status differs from person to person. Obesity is a very complex condition which is influenced by a variety of factors. The amount of time taken by individuals to lose weight will differ as well.
According to Authority Nutrition, medical conditions like Hypothyroidism, PCOS and depression contribute to weight gain. Being resistant to leptin is also one of the causes of obesity. If leptin production is dysfunctional, then the brain won’t receive signals indicating that fat is stored in the body. This will make the brain function as if your body is starving.
Myth#3 – Starving Is The Best Method To Lose Weight
A crash diet is a diet which is done for a limited period to get fast results. But, it is not good for your physical and mental well-being. The number of food items in a crash diet will be minimal making it difficult for you to get all the essential nutrients from it. As a result, this will have adverse effects on your health, and you will be low on energy as well. It will also tempt you to eat foods high in fat and sugar content.
According to Medline Plus, a person needs at least 1500 calories a day to carry on bodily functions like breathing, cellular repair, blood pumping, hormone production, etc. So, starvation will lead to a condition where your body does not have enough fuel to run these functions. It will result in nutritional deficiencies, fatigue, and depression. Center for disease control and prevention says that a weight loss of one or two pounds a week is recommended. Anything more will result in consequences for your health.
Myth#4 – All Calories Contribute To Weight Gain
A measure of energy is known as the calorie. So, the energy content in all the calories will be equal. But, this does not mean that the all the calories will have the same impact on your weight. Different foods undergo different processes and will have a vast difference in how it affects the hormones that regulate weight loss.
Fats, proteins, and carbs use different energy rates to metabolize. That is, if we replace fats and carbs with protein it will boost metabolism. It will also reduce craving for food and optimizes weight-regulating hormones.
Myth#5 – Products Labeled “Diet” Are Safe
It is a common misconception that products which are marketed with the labels ‘diet’, ‘low-sugar’ and ‘fat-free’ are safe. Processed foods do not contribute in regulating weight loss. Beverages like diet soda trick you into thinking that it is healthy.
A study conducted at the University of North Carolina at Chapel Hill found out that people who consume diet beverages are less healthy than others.
Myth#6 – Eating Small Meals Helps In Weight Loss
There is no evidence to support the claim that eating smaller meals within short time periods will assist in attaining weight loss.
Research conducted by the British journal of nutrition states that there is no weight-loss difference in people who ate three meals a day or six meals a day if it is the same amount of calories. Another study by the same journal also points out that 2 large meals a day will be a better strategy for attaining weight loss.
Losing or gaining weight is a very complicated process that depends on lots of factors. It’s better if each person devises a weight loss strategy suited to his body with the help of a dietician or a doctor. Do not get blindfolded with the myths about weight loss as it might cause more harm than good. After all, health is wealth.