9 Myths and Facts about Weight Loss
9 Myths and Facts about Weight Loss

9 Myths and Facts about Weight Loss

Faced with the fear of gaining weight on the occasion of the holidays, it is easy to fall into the temptation to follow tips for weight loss that have no scientific basis.

At parties it is more difficult to take care of the diet. Dinners, farewells, lunches ... delicious food offerings, but rich in calories, are superfluous. So many things are said about what we have to do to lose weight that, due to the desire to take care of ourselves,

Sometimes it is difficult to distinguish between reliable and false information and we end up putting into practice things that have neither head nor foot.

To avoid these erroneous tips, we share here 9 Myths and Facts about Weight Loss

1. The only way to lose weight is with a radical exercise regimen.

This is false. Losing weight involves making small changes that you can maintain over time.

This means being physically more active. The general recommendation for an adult is to do at least 150 minutes of physical activity - it can be fast walking or cycling - per week, as recommended by the NHS, which stands for the UK National Health Service. 

In short, it is about burning more calories than we consume and this can be achieved through a combination of both.

2. Avoid carbohydrates to lose weight.

Low carb diets, very popular in the 1990s and 2000s, earned them a bad reputation. However, when ingested in the right amount as part of a balanced diet, they do not lead to weight gain (as long as you don't add butter, cream sauces, etc.) to the carbohydrates.

It is always advisable to eat whole grains and carbohydrates such as brown rice or black bread. In the case of potatoes, for example, it is good to leave the skin to increase fiber intake.

3. Certain foods burn fat and speed up your metabolism.

There are diets that recommend certain foods such as grapefruits, cayenne pepper or the use of vinegar, with the argument that their intake can contribute to losing weight because they burn fat.

According to the MayoClinic, a prestigious American nonprofit organization dedicated to clinical practice, education, and research, there are no foods that burn fat, make you lose pounds faster, or speed up your metabolism so that it has an effect on your weight.

"Diets that focus on unique foods, like those mentioned above, are very restrictive and lack the nutrients the body needs," says the clinic on its website. On the other hand, any weight loss that occurs as a result of calorie restriction will reverse once you stop.

4. Foods labeled "low fat" or "fat free" are always a healthy option.

The problem with this class of products is that many of them can contain more sugar or sodium to compensate for the loss of flavor that is generated by reducing fat. On the other hand, says the Mayo Clinic, fat gives us a feeling of satiety, making us feel full for longer. 

"Choosing a fat-free product to cut calories can work against it, because it can get us to have a snack soon after."

Diet drinks increase the risk of premature death

5. Eliminating snacks between meals will help you lose weight.

Actually, when it comes to losing weight, it's not the snacks themselves that are the problem. Many people need to ingest something between meals to maintain their energy levels. 
"Choose fruits or vegetables instead of chips, chocolates, and other snacks high in sugar, salt, and fat," recommends the NHS.

6. You have to give up alcohol to lose weight

It is true that alcohol is high in calories and consumption is restricted in any diet. However, various studies show that although its abuse is related to weight gain.

if it is moderate - one beer a day or a glass of wine - there is no such relationship. Moderation is the key, but always keep in mind that not all people react the same way to the same foods.

7: Who is overweight is because they eat too much

That is not the only reason; obesity experts argue that the factors that have contributed to obesity being an epidemic are multiple. Increased consumption of high-calorie processed foods and beverages, sedentary lifestyle, and some researchers also link it to exposure to chemicals like bisphenol found in everyday items like canned food containers.

8: There is only one diet that works.

There are as many weight loss plans as there are people. At the Medical Center, through a complete clinical, dietary and anthropometric history, a diagnosis of the patient's nutritional and general health status is made taking into account his lifestyle and specific situation. 

It is then when jointly realistic objectives are proposed for the re-education of the incorrect habits and / or the strengthening of those aspects that can support the achievement of the goal.

9: All calories are the same.

Yes and no. Whoever wants to lose weight should pay attention to calories, but where they come from is also important. For example, drinking a zero calorie soda is no better than a handful of almonds even though they do have calories. 

Learning what is hidden behind what we eat, keeping for example a food diary, is a very useful way of having a real vision of our diet. Understanding where the calories, fats, sugars, carbohydrates… come from can help to identify what needs to be changed.

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