10 Weight-Loss Myths Busted!

Extracted from “Health Today – June 2013”

 

Weight loss has been, and will continue to be, one of the hottest health topics. And it can also be one of the most confusing, especially with the plethora of weight-loss related information floating around. The latest celebrity endorsed-diet fad, the workout regimen deemed to get you back in shape in mere weeks, pills guaranteed to help you shed those extra kilos in no time – you have heard them all. But what’s fact and what’s fiction? It’s time to find out.

   Here, we look at the 10 most popular misconceptions which could be sabotaging your weight-loss efforts.

Myth # 1 : Starving is the best weight-loss method

Starving is unlikely to produce long term-weight loss effects. In fact, they might just do the opposite. When starving, your body lacks energy, causing you to crave sugary and fatty foods. When you cannot hold back any longer ad give in, you tend to eat much more calories than you need. This result in weight gain.

Myth # 2 : All fatty foods are bad

Not all fats are bad. “Good” fats (polyunsaturated and monounsaturated fats), which come from foods like salmon and avocados, are good for your heart and overall health. While it is impossible to eliminate foods containing “bad” fats (saturated fat) from our daily diet completely, we can limit our intake. Avoid processed baked and fried foods as they are loaded with unhealthy fats.

Myth # 3 : All carbohydrates cause weight gain

Complex carbohydrates like high-fibre fruits, vegetables and whole grain foods do not promote weight gain as they are excellent energy sources and low in calories, in contrast to refined carbohydrates like white rice, pasta and potatoes.

Myth # 4 : Eating late makes you fat

You may have heard of the phrase, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. But calories are calories, regardless of when you eat them – morning, afternoon or night.

Myth # 5 : The more I exercise, the more weight I lose

While exercising does burn calories, you can only lose weight when the calories you burn are more than those you consume. Aim for a minimum of either 150 minutes weekly of moderate aerobic exercise (eg. cycling and brisk walking) or 75 minutes weekly of strenuous aerobic activity (eg, running) – preferably spread throughout the week.

Myth # 6 : Skipping a meal is fine

Research shows that people who avoid breakfast and eat fewer times throughout the day are likely to be heavier than those who eat a healthy breakfast and eat four to five times daily. This could be because those who miss meals tend to feel hungrier later on – hence, eating more than necessary. It can also be that consuming small portions throughout the day helps people control their appetites.

Myth # 7 : All weight-loss pills are effective and safe

Not every slimming pill on the market has been scientifically tested and approved for consumption, so always consult your doctor before trying any new drugs or supplements.

Myth # 8 : Weight lifting will only bulk me up

Strength-training exercises like weight-lifting and crunches will not turn you into the next Mr Universe, rest assured. Performing strengthening activities two or three days weekly help build muscles which, in turn, burns calories.

Myth # 9 : Certain foods can burn calories

 

Unfortunately, there are no miracle fat-burning foods. Some foods may increase your metabolism rate temporarily, but they do not result in weight loss.

Myth # 10 : Sweating is a sign of an effective workout

Sweating does not automatically indicate a successful workout. It is merely our body’s way of cooling itself. It is possible to burn a significant amount of fat without swearing.