Weight loss is surrounded by myths and gimmicks. So much is said about losing weight that it can be hard to sort fact from fiction. Here’s the truth about 7 common weight loss myths.
Myth 1 – Snacking Is Always a Bad Idea
The good news is you don’t need to starve to lose weight. “The idea that you shouldn’t eat between meals is a myth,”. When your stomach starts rumbling, you probably hear a little voice in your head telling you not to ruin your appetite. But having snacks in between meals might actually help you eat less, and stave off the urge to overeat or binge later. In fact, I would recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.
Myth 2 – Carbohydrates are All Bad
It’s a myth that all carbohydrates are bad. But that doesn’t mean there’s nothing to learn from low-carb diets. Carbs are not all created equal, and you want to avoid processed carbohydrates that are often high in sugar and white flour. Instead, enjoy beans, whole grains — eat brown rice and whole grain breads — and don’t forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risks of several diseases.
Myth 3 – Certain Foods Makes you Burn Calories
There is conflicting information about whether or not certain foods can increase your metabolic rate, making you burn more calories. While different foods offer different health benefits, people are often left wondering if calories vary from one food to the next.
“A calorie is a calorie, regardless of where it comes from,”. There are no foods that increase your metabolic rate, or help you burn calories. Even if certain foods do increase your metabolism, the amount is too insignificant to make it a magic bullet.
Myth 4 – Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.
A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice. To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:
- Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
- Limit added sugars, cholesterol, salt (sodium), and saturated fat.
- Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.
Myth 5 – Skipping meals is a good way to lose weight
Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume or increase the calories you burn through exercise. But skipping meals altogether can result in tiredness, poor nutrition and slow metabolism. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.
Myth 6 – Foods labelled ‘Low Fat’ or “Reduced Fat”are always a healthy choice
Be cautious. Foods labelled “low fat” have to meet legal criteria to use that label. Labels such as “reduced fat” do not have to meet the same criteria and can be misleading. A reduced-fat snack should contain less fat than the full-fat version, but that doesn’t automatically make it a healthy choice: it could still contain a lot more fat than, say, a portion of fruit. Low-fat foods also sometimes contain high levels of sugar.
Myth 7 – Slimming pills are effective for long-term weight loss
No, they’re not. Slimming pills alone will not help you keep the weight off long term. They are basically Appetite Suppressant; drugs containing diuretics, to remove fluid from the body; and drugs that help you to burn fat and calories. When one stop taking these drugs, the weight will rapidly return to way it was before. Moreover, long-term use of weight–loss medicine will have a negative effect on the nervous system, the heart and blood vessels, and kidney. So far, there is no such medicine to lose weight without a negative effect.