There is a lot of advice on the Internet about losing weight, and optimal fat reduction, or losing weight. Unfortunately, most tips, tricks, and information about supplements or diets are either unproven, false, or proven ineffective.
So today in this article I want to show you the 9 biggest myths about weight loss and fat loss. At the same time, I'll also tell you why this advice is part of the myths and doesn't work if you want to lose weight.
1. All "calories" are equal
A proportional food is very important when reducing weight!
Cooking fresh is a must when losing weight.
Calories are a measure of energy. All "calories" have an identical significance scope.
However, this does NOT mean that all calorie sources have the same effect on your weight.
Different foods undergo different metabolic processes and can have very different effects on hunger and the hormones that regulate body weight.
For example, a protein calorie is not the same as a fat calorie or a carbohydrate calorie.
Replacing carbs and fat with protein can improve metabolism, and reduce appetite and cravings while optimizing the function of some weight-regulating hormones
2. Losing weight is a linear process
Losing weight isn't usually a linear process as some might think. Some days and weeks you may lose weight while others gain some weight.
This is no cause for concern. It's normal for body weight to fluctuate a few pounds up and down.
For example, you may have more food in your digestive tract or your body may have more water than usual. This is even more pronounced in women, as the amount of water can vary quite a bit during the menstrual cycle.
As long as the general trend is down, no matter how much the weight fluctuates, you will still lose weight quickly and lose weight over the long term.
3. Diet supplements help with fat loss
The dietary supplement industry for weight loss products is huge. There are a wide variety of dietary supplements and their manufacturers promise enormous effects, but studies have never shown them to be particularly effective.
The main reason they work for some is the placebo effect. People fall for the advertising messages and want to lose weight with the supplements by making them aware of what they are eating.
There are therefore a few dietary supplements that can have a slight weight loss effect. The best ones may be able to help you shed a few pounds over a period of months.
4. Obesity is about willpower, not biology
Losing weight is not always about willpower! Hormones, metabolism, and diseases also play a role.
Losing weight is not always about willpower! Hormones, metabolism, and diseases also play a role.
It is completely wrong that weight gain/loss is all about willpower or a "choice" to do this or that. Obesity is a very complex disorder with dozens if not hundreds of factors.
There are numerous genetic variables that have been shown to be associated with obesity and various medical conditions (underactive thyroid, PCOS, depression) that can increase the risk of weight gain.
The body also has numerous hormones and biological systems designed to regulate body weight. In obese people, this often malfunctions, making it much more difficult to lose and then maintain weight.
For example, resistance to the hormone leptin is a major cause of obesity (3). The leptin signal is designed to tell your brain that it has stored enough fat. When leptin fails to deliver its signal, the brain thinks you're starving.
Attempting to "willpower" to consciously eat less in the face of the leptin hunger signal is extremely difficult, if not impossible, for many people. There are even infants who become obese these days. How can this be attributed to personal responsibility or a lack of willpower? Biological factors clearly play a role here.
Eating is behavior-driven, and behavior is controlled by physiology and biochemistry. That is an undeniable fact. Of course, that doesn't mean you should just give up and accept your genetic destiny. Weight reduction is still possible, just much, much harder for some.
5. "Eat less, move more" is good advice
Put simply, body fat is stored energy (calories). To lose fat, more calories have to leave fat cells than entering.
In other words, when calorie expenditure exceeds calorie intake, fat loss occurs. That's a fact. So it seems only logical that "eat less, move more" would cause weight loss by attacking both ends of the calorie equation.
However, this is really bad advice for those with a serious weight problem. Most who follow this advice eventually regain weight, and there are physiological and biochemical reasons for this.
A major and lasting change in attitude and behavior is required to lose body fat with diet and exercise. Simply telling people to eat less and exercise more is not enough.
It's like advising a depressed person to cheer with joy, or advising an alcoholic to just drink less.
6. Fat makes you fat
If you eat more fat, you would need to store more fat. Seems logical.
However, it is not that simple. Now, fat itself has nothing to do with obesity per se, other than that it's often found in high-calorie junk foods.
As with so much in nutrition, it all depends on the context. A large amount of fat along with a high-carb, high-calorie, fast-food diet will definitely make you fat. But that doesn't just come from the fat.
7. Breakfast is necessary to lose weight
Studies show that those who skip breakfast tend to weigh more than those who eat breakfast regularly. However, that's probably because people who eat breakfast are generally more likely to have other healthy lifestyle habits as well.
This was recently tested in a large controlled study. 309 men and women took part in the study, which compared recommendations to either eat breakfast or skip breakfast (5).
After a 4-month study period, no effect was observed. It didn't matter if people ate breakfast or skipped breakfast. Neither had affected the weight. It's also a myth that breakfast improves metabolism, or that eating smaller meals throughout the day burns more calories.
8. Diets make a difference
The weight-losing ambition desires you to acknowledge that "diets" assignment. Regardless, analyses reveal that dieting rarely operates for a long period. . 85% of people regain weight within a year.
In addition, studies show that those who diet are actually the most likely to gain weight again in the future.
In reality, dieting can reliably predict future weight gain.
You probably shouldn't approach weight loss with dieting in mind. Instead, set a goal to change your lifestyle to become healthier, happier, fitter, and eat healthier.
If you're able to increase your exercise, eat healthier, and sleep better, then you should be losing weight naturally along the way. Dieting and being hungry all the time probably won't work in the long run, it will only make you miserable.
9. "Diet" foods can help you lose weight
Many foods are often marketed as healthy, but they are not. These include low-fat foods, fat-free foods, processed gluten-free foods, so-called superfoods, and drinks with a high proportion of hidden sugars such as fruit juices, fruit salads, fruit yogurt, etc.
However, you CAN NOT trust these foods. The health claims on food labels are usually meant to deceive you, not inform you.
The behavior of some manufacturers is really wrong. They lie to you to get you to buy extremely harmful, fattening, junk food for you and your children.
It is best to stick to the list of the most important low-carb foods. The foods presented in it contain few carbohydrates, are very rich in protein, and provide you with all the important nutrients. The positive side effect: They even help you lose weight.
Conclusion: myths about weight loss and fat loss in 10 short points
So, those were the 9 myths about weight loss and fat loss. I hope I could help you not to fall into these weight loss traps and support you with your diet.
If you want to get rid of body fat sustainably and still quickly, then consider:
Calories are not calories: fat, carbohydrates and protein react differently with your body.
Losing weight is not a linear process (especially in women). Measuring weight every day is therefore of little use. The average weight per week, on the other hand, is more likely.
Dietary supplements are SUPPLEMENTS. They do not replace a healthy diet - the cornerstone of a beautiful and slim body.
Being overweight is not always related to a lack of motivation. Ask a doctor and check your blood levels.
Eating less, and moving more is too abstract a goal because lifestyle is often fatal. Set yourself more specific goals.
Fat doesn't make you fat. In fact, fat is very healthy and essential from the right sources. The quantity makes the poison.
Eat your breakfast when you feel like it. Breakfast is irrelevant for weight loss. Again: the quantity makes the poison.
Losing weight is cheap and easy. Diets work, but you don't really need them.
Stay away from processed foods: especially those "without fat" (but lots of sugar), lots of protein (and stuff that nobody needs), soy milk, or whatever else there is. These are highly processed foods that are neither healthy nor natural!
Last but not least: be honest with yourself!
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