You are standing in front of the mirror, frowning at your bulges, and looking at the flab wondering how to get back into shape. The next step is to browse through multiple diet articles, contacting the dietician, cutting on carbs, eating misery, and exercising vigorously. The question is if these activities can help you lose some weight.
The answer is NO.
We are debunking some common myths about diet and exercising so that you get some clarity in your weight-loss regime. We know you can identify yourself with some or most of the following misconceptions, but the important thing is to see through them and start working towards a higher goal- the one of fitness.
We are debunking some common weight loss myths that relate to our everyday life like staying away from carbs, not exercising, and staying up late until night to gain weight. They are unfounded and find their roots in ages-old traditions, and you can get them all cross-checked with your nutritionist. These myths relate to various parts of our regular dietary practices.
Here are some of the most common misconceptions and myths about shedding unwanted flab:
Some carbohydrate-rich foods also have high fiber content to give your body the much-needed boost to work efficiently all day long. The way to go ahead with weight loss is to offer your body the necessary carbs and yet restrain yourself from piling up those extra pounds.
Remember that drastically cutting your carbohydrate count will only lower your energy levels and will lead to digestive problems. A simple solution to this problem is to go for ‘good carbs’ like whole-wheat pasta, oats, brown bread, and brown rice, beans, apple, etc.
It is believed that eating smaller meals frequently helps to increase metabolism and may result in weight loss. The actual reason why eating small meals is good is that they help you to get control over your hunger pangs. But this has no significant effect on your metabolism if you are consuming the same number of calories. What you may be losing out in quality, you could be gaining more than in terms of quantities- and this is scary when you look at the current dietary practices.
A related concept in the same is ‘portion control.’ It refers to the importance of eating the food in small parts to trick the mind that it is eating enough. You can also keep a journal or use a calorie calculator to note down your daily energy and food intake.
Research states that the relative portion sizes of foods taken have more than doubled in the last twenty years. This accounts for the fact that most people eat pasta servings that are five times over the recommended serving sizes- and you might want to check it by yourself. This translates into weight loss issues and may even cause obesity (BMI more than 30).
Do not believe in the fat-free labels on your choicest foods- they do add layers of bulges and flab to your body. Being on a low-carb or low-fat diet is not going to help you lose weight. Instead of abstaining from fats, you should try to include healthy and essential fats like healthy nuts, fish like mackerel and salmon, or fruits like avocados.
It is also important to consult a wellness expert to get a holistic outlook into the weight management issues. We recommend that you go for a video-conferencing-based virtual consultation with a qualified wellness expert of your choice. It is a fast, easy, and on-demand process that you can choose to avail of quality guidance without waiting in lines or doing paperwork.
Tip: You may also ask for a 7-day healthy eating plan from a virtual wellness expert for the best results.
Many crash diets tell you to shut-off your kitchen doors after 7 pm but late evening eaters can find solace in knowing that your calories cannot read the time. The truth here is that since you are not doing any physical activity so the calories will take a longer time to burn-off in the night. Eating a light dinner is an excellent option if you follow it up with a 15-20 mins walk.
The same bad effects of indulgent eating can be worsened with excessive consumption of alcohol and high-fat foods, especially during late-night parties. We understand most people can’t say no when they are with their friends and family members, but those spare instances of indulgence soon become a pattern- often with disastrous results.
As per the research studies published in the International Journal of Obesity (2001) and Scandinavian Journal of Nutrition (2004), if equal calories are being consumed in 3 meals or 6 meals per day, then no significant difference has been found in total energy expenditure.
Your metabolism hardly gets any boost by consuming smaller meals in a day. The important weight-loss lesson here is to keep a watch on your total calorie intake rather than the number of meals you have in a day. Crash dieting or starving yourself too won’t help you much either.
There is a famous saying, ‘eat breakfast like a king, lunch like a prince, and dinner like a pauper.’ The reality is that in an attempt to eat a heavy breakfast, you tend to gorge on more unnecessary calories than required. If you are trying to go as per a 7-day healthy eating plan, it could be badly affected too.
A heavy breakfast does not make you feel any less hungry during the rest of the day. So, there is no need to jumpstart your body’s metabolism early in the morning. It is important to structure your eating habits according to work-culture and lifestyle for several weeks on a trot so it becomes your habit.
Many studies have shown that artificial sweeteners can induce slow and steady weight gain. As your body is tricked by these sugar substitutes, you crave more sugar-loaded foods. This can lead to severe problems with digestion and blood sugar levels. Putting a small pinch of sugar in your tea or coffee is a better option than going for an alternative.
Sources include: USDA
% Daily Value*
Total Fat 0 g 0%
Sodium 572 mg 23%
Potassium 39 mg 1%
Total Carbohydrate 85 g 28%
Dietary fiber 0.6 g 2%
Sugar 4 g
Protein 2.1 g 4%
Vitamin A 0%
Vitamin D 0%
Vitamin C 0%
Vitamin B-6 0%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The above values are taken from Wikipedia.
According to the American Dietetic Association, “Weight loss is a simple matter of calories in versus calories out.” This fact makes balancing the two out even more important than just exercising aimlessly. A balanced diet regime should include filling foods such as fiber-rich veggies and healthy proteins along with a good workout routine.
We hope that we were able to bust some of the popular diet myths that have been proving as a roadblock in your weight loss efforts. Here is another resource that you consider: The effects of working out with and without Coffee
Next up, we are discussing some of the most common excuses and reasons that people give to keep themselves away from exercising. These replies may seem hilarious and stupid but trust us, they are prevalent in all parts of the world.
Every New Year, we decide to kick out everything that is standing in the way of our exercise routine and attempt to get fit. Usually, it doesn’t last too long. Here’s the reason- neither do we simplify our workout routine nor do we make up our mind to prioritize our health.
Here are some of the most common excuses or myths that people tell to avoid the hard work. We shall also bust those myths and underlying misconceptions so they no longer block your way.
We recommend prepaying for gyms and workout classes. When you sign up for something, it means that you are committing yourself to something and by not going there you’ll probably lose what you paid for. No one wants to lose money. This is especially true if you are concerned about your hard-earned money and can’t see it getting wasted by your indiscipline.
This is the most common excuse because it can be hard to go for a workout when you feel too out of shape. Remember that exercising not only improves your overall health but also boosts your confidence- and that is exactly what you need. You have to start somewhere, so try going at off-peak hours when the gym might not be as crowded or you may also ask a supportive friend to join you.
Really? Exercising regularly can be a lot of fun!
There is a workout format for everyone. Try out new and different activities until you find the perfect one for yourself! If you enjoy dance, trying out an online Zumba session can be an amazing idea. If you like competitive sports, then CrossFit may give you that sense of team camaraderie you’re craving for. Another way to pep up your workout is by finding the right workout partner.
If you don’t have time, then make time. It only takes 10 minutes to make a difference. Try to do 10 minutes of exercise 2 to 3 times per day. We advise you to schedule your workout routine and make it a priority for six days a week.
The best thing you can do to stay fit is to consult a fitness trainer virtually and to work as per his instructions. He would help you through a personalized action plan that will help you stay focused on your fitness goals. As you persist with it, you can get visible results like losing your belly flab and being slimmer. A long-time adherence to his instructions about his gym- or home-based exercises can help you have better results quickly.
To get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn proper form and get an exercise sequence you can go through on your own. Nowadays a lot of gyms have new member special plans that make it very affordable to give private instruction a try.
Do you feel tired or lethargic every day? If so, exercising regularly can help you feel better. Your body releases endorphins to increase energy and elevate your overall mood every time you work out. Even just a little activity promotes the delivery of oxygen and nutrients to your tissue and helps your heart work more efficiently. This means getting in a good sweat session might be exactly what you need!
Even if you look great, you should make exercise a part of your routine. Exercise does not limit itself to aesthetics only. It does give you a toned physique and its benefits go way beyond a tight body. Exercising reduces stress, improves your cardiovascular health, improves your mood, sleep better, and makes you feel better.
There is no such thing as being too old for fitness. No matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and agile. Moderate activities like water aerobics or yoga too can help you stay away from stiff and achy joints.
With age, weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. You can also go walking- it’s fairly low impact but still creates healthy stress on the bones. As mentioned above, Zumba is also a good option to consider but you should do it under an expert only.
It's your fitness level and you are supposed to deal it your way. While you could always get ample help available from various quarters anytime, it is important to understand that you are progressing on the right track. We have thus debunked several myths regarding diet and exercises that you can use to your advantage and live better!
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