Top 10 biggest myths about weight loss that some people believe

 

Top 10 biggest myths about weight loss that some people believe.

1. Losing weight is impossible

It's hard, of course, just ask anyone who's tried it, but not impossible. The key is to put yourself in the hands of a reliable medical team that carries out a complete nutritional advice plan that goes far beyond the prescription of a simple diet. A comprehensive concept like that of the Lajo Plaza Medical Center that ranges from the patient's habits to the analysis of their anthropometric data. 

 2.All calories are equal

Your body doesn't process all foods the same way. And how quickly your body digests something can affect blood sugar levels, insulin levels, and fat storage. For example: 100 calories of cake versus 100 calories of carrots. While the number of calories is the same, pie is made up of processed carbs, while carrots are higher in nutrients and fiber. The difference is important because the body digests the cake faster . Glucose flows through your body, blood sugar and insulin levels are influenced and fat deposits can be promoted.

3.Supplements help in weight loss

Supplements are the safest way to lose weight. This is one of the most common and biggest lies about weight loss. If you want to lose weight and stay healthy, stay away from all those supplements that promise to melt fat and reduce fat! They can be risky and cause health problems in the future. It is best to focus on your diet and get active.

4.Fasting for lose weight

Typically, experts advise those trying to lose weight to aim for a calorie deficit, i.e. to consume fewer calories than they burn through exercise. However, you don't need to drastically reduce your calorie intake to see results. Conversely, excessive calorie restriction can slow down metabolism , reduce muscle mass and destroy intestinal flora . In addition, the risk of the so-called "yo-yo effect" increases, ie the weight fluctuations of those who lose weight and then regain it as soon as the diet ends (in addition, these weight fluctuations can drastically affect heart health). Finally, if you don't eat enough, you deprive your body of the energy and nutrients it needs to function properly.

Most experts recommend losing 500 grams / 1 kilogram of weight per week maximum for weight loss that is truly lasting. You can achieve this by cutting around 500 calories from your daily food intake (so if you are currently consuming around 2,000 calories a day, you should switch to a daily intake of 1,500 calories). To make this step easier, give priority to foods that are high in protein and fiber, which increase the sense of satiety and have a reduced calorie intake.

5.Exercising on empty stomach

Although it is true that changing eating habits and increasing exercise will lose weight, it is not that simple. There are other factors such as genetics, the environment, the emotional state, stress or the reaction of each organism to certain foods, which also have an influence. Much research indicates that the common belief that "counting calories" is enough to lose weight is false. Comprehensive attention must be paid to the composition of a person's diet and how calories affect hormones and metabolism.

6. fat will make you fat.

Yes and no. Fats provide more energy than carbohydrates and proteins, but they are indispensable because they provide vital fatty acids that are needed for various metabolic processes. Quality and quantity are decisive. High-quality fats include unsaturated fatty acids, obtained for example from olive oil, avocado, rapeseed oil and walnuts. Also included are the essential omega 3 fatty acids found in flaxseed, nut and soybean oil, and fish such as salmon, mackerel and herring. 

7.Carbohydrates make you gain weight

In the age of keto, carbs have fallen out of favor. But there is room for them in a healthy and balanced diet, mainly because they are a crucial source of energy for the body . Many carbohydrate-rich foods also contain dietary fiber , which is important for digestion and intestinal health .

However, foods made with refined carbohydrates (such as white flour) tend to contain more sugar and less fiber , which can spike your blood sugar levels and keep you from feeling full for a long time, which could lead to overeating (unless you combine them with high-protein and high-fiber foods to balance things out.)

8. Fast food is always fattening

Afternoon snacks are one of life's greatest pleasures and you don't have to give them up just because you're trying to lose weight. As long as the number of calories at the end of the day is right, you can definitely indulge in some healthy snacks as part of a weight loss meal plan.

In general, choose a snack rich in fiber and protein with high satiating power, and low in added sugar ,saturated fat and sodium  . This way you can be sure that the snack will satisfy you enough (thus avoiding overeating) and that it is rich in nutrients. Try a handful of nuts with cheese or fruit, or vegetable sticks dipped in hummus or guacamole.

That said, if you're always hungry and snacks aren't helping, it could be a sign that you're not eating enough at meal times or your meals aren't balanced. Check what you put on your plate to make sure you reach your goals.

9.You can burn fat using weight loss bands

Research shows that training a specific muscle increases blood flow and lipolysis  in that area, but the effects are negligible .workout burns calories and promotes muscle growth, which aids in fat burning, but covering the affected body parts with a band or something has no significant effect.

The reduction of the level of fats occurs in a more complex way and at the level of the whole body , not of a single part. As already explained above, it is necessary to create a situation of calorie deficit, through the combination of diet (generally understood as a daily diet) and training. It remains true that in some parts of the body fat loss is faster than others, but it all has to happen globally.

10. Weight loss stops while eating at night

You can become addicted to overeating during the day and not eat anything at night and you will gain weight. You can also starve yourself during the day and eat all night and still gain weight. Balance is key here. If your body is telling you it's hungry, you may need to listen. The truth is that if you don't exercise, overeating will cause you to gain weight; whatever time of day you eat. Whenever I am hungry at night, I try to choose what is natural in nature, as I usually do for other meals during the day. Something like fruits, veggies, or even a fruit smoothie. Whenever I feel like ice cream or something sweet, I allow myself to eat it and not feel guilty. Many overweight people live with guilt and shame. However, I allow myself to be a little CUTE.