Some weight loss facts are repeated so often that people can be convinced that they know everything there is to know about fat, exercise, and hunger. But what we need to remember is that little knowledge can be dangerous. And when it is about your health, ignorance can be very dangerous. Read on to know the reality of myths people have about weight loss.
Myth 1: Weighing scale is an ideal indicator of weight loss
Reality:
Frequent use of the weighing scale to measure weight loss does not necessarily give a true picture about your weight loss. Reduced weight on the scale may be indicative of either loss of water, muscle or fat. The loss of water and muscle from the body will give a false belief of having lost fat. This, in turn, has done more harm than good. Unknowingly the loss of muscle may, in reality, slow down the metabolic rate of the body and thereby reduce the rate of weight loss too. True weight status can only be gathered by tracking fat loss and not weight loss. The extent of fat loss can be obtained by getting a body composition analysis done at frequent intervals.
Myth 2: Over 50 and cannot exercise any more
Reality:
People above 50 can easily exercise according to their choice, convenience and comfort. Exercise does not only mean walking briskly or swimming or cycling but also simple exercises like walking and yoga. Exercise, however simple, can develop a positive outlook and improve the quality of life. A personalized exercise regime can be constructed with the help of a fitness expert.
Myth 3: Weight loss products can be a quick solution to lose weight
Reality:
As of date there is no product existing, which can reduce weight safely and keep it off permanently. Sometimes one does lose weight quickly when on a meal replacer, a fad diet or some pill, but this proves to be short-lived and none are able to sustain the loss attained. Above all most tend to lose muscle and water than fat and thereby succumb to ill health rather than the aimed result. Learning the correct eating principles and putting oneself to a regular exercise regime is the only solution to permanent fat loss and muscle gain.
Myth 4: Dairy products should be eliminated when on weight loss
Reality:
One does not need to eliminate dairy products on a weight reducing diet, as they are the biggest source of calcium, required for various body functions. Dairy products are also rich in good quality protein and vitamin B, A and D, which is essential for vegetarians. Above all protein rich foods facilitate fat loss. Therefore high-fat dairy products should be replaced with their low-fat alternatives as they still have the essential nutrients with fewer calories and traces of fat.
Myth 5: Potatoes, rice and bread are fattening
Reality:
This is the biggest myth concerning weight loss. It’s the method of cooking and the high-fat toppings or spreads that make certain food items fattening. One tablespoon of butter, ghee or regular mayonnaise adds 100 calories. When food items such as potatoes, rice, and bread are eaten in amounts recommended they are as good as any other healthy food.
Myth 6: Eating fewer meals helps lose weight
Reality:
Skipping meals and expecting to lose fat is the most foolish notion when trying to lose weight. It only results in a loss of energy, which eventually affects health and well-being. With fasting and long gaps between meals, one tends to lose only muscles and water. It is advisable to eat protein foods like legumes, beans, egg whites and low-fat milk to be thin and shapely.
Myth 7: Snacking Is Always a Bad Idea
Reality:
The good news is you don’t need to starve to lose weight. When you’re 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, dietitians often recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.
Myth 8: If You Eat and Exercise Consistently, You Will Never Gain Weight
Reality:
You need to be willing to make lifestyle changes and dietary adjustments as you age, change and grow. The fact is, your metabolism slows down as you age. As a result, you often have to either eat less or exercise more to avoid gaining weight. The biggest change usually occurs around the age of 40. Your metabolism will continue to slow down more gradually over the years, so always keep your food and exercise plan flexible.