Busting the 6 Most Common Weight Loss Myths

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Busting 6 of the Most Common Weight Loss Myths

The long holidays present many opportunities to indulge in unhealthy eating. As a result, many people take the opportunity to start the New Year with healthier lifestyle choices.

However, most diets make it difficult for even the most health conscious person to lose weight. University of Pittsburgh Director of sports nutrition, Leslie Bonci, M.P.H, R.D, says weight loss is very complex and confusing. This is because there is a lot of conflicting information about it.
With the assistance of our experts and the latest scientific research, we can now bust six common myths about weight loss. This will allow you to lose weight and stay slim for good.

Myth #1: Do not eat sweets before noon

A lot of people on diet are under the impression that eating dessert is bad for losing weight. The Steroids Research journal published a study in March 2012, which disproved this myth. It showed that people who ate a 600 calorie breakfast rich in protein and carbohydrates, with a sweet dessert like chocolate or ice cream, lost more weight over a 4 month period. They also kept off more weight in the subsequent four months. Although eating a dessert for breakfast may seem counterproductive, it prevents you from overcompensating by eating more during the day.

How to make it work:

Eat a 600 calorie breakfast every morning. This should consist of protein, fruits, vegetables, and carbohydrates. You can add a dessert if you wish, such as a vanilla yogurt, peanut butter, banana, and chocolate shake. A banana muffin made with almond butter is great choice too. Huge chocolate chip muffins that contain lots of calories should be avoided.

Myth #2: More exercise equals greater weight gain

Exercise is great for weight loss, up to a certain limit. A September 2012 publication of a Danish study showed that increasing your workout period does not increase weight loss. In fact, overweight participants who increased their workouts by 30-60 minutes lost less weight than those who did not. This is because extra exercise made them eat more than the group which exercised moderately. This shows that the longer you work out, the more you end up eating.

How to make this work:

Exercise moderately in order to lose weight. Watch what you eat, especially on days when you work out for longer periods.

Myth # 3: Fiber in processed foods fills your tummy

Foods that contain a lot of fiber, such as vegetables and fruits, hold more water and take longer to digest. This is why they make you full and help you lose weight. Many companies capitalize on this fact by adding fiber to many foods, including snack bars and yogurt. Is this effective?
A study by the University of Minnesota got participants to take a low fiber snack bar, or bars with less than 10 grams of added fiber in place of two daily meals. Results of the study were published in the Journal of the Academy of Nutrition and Dietetics. They showed that the fiber added to the snacks made no difference in fullness, and actually caused greater bloating than the low fiber bars. This is because not all fibers are the same.

How to make this work:

Take foods which are loaded with natural fiber. They include beans, fruits, whole grains, and vegetables. These contain fewer calories, and fill you up more than processed foods with added fiber.

Myth # 4: Do not eat fat

Compared to other foods, fats contain the greatest amount of calories. This makes them taboo for people who want to lose weight. However, research published in the Journal of The American Medical Association showed that not eating fat has the opposite effect. Scientists compared weight loss in three groups of participants who consumed low-fat, low-carb, and low-glycemic diets.
Results proved that the low-fat diet reduced the amount of calories burned during rest, more than any other diet. This diet also affects hormones involved in controlling insulin and cholesterol.
Fat is therefore very important in the body. Consuming less fat makes your body burn fewer calories, resulting in weight gain. Fat is also an important source of energy for exercise. Without it, your body will burn muscle instead. Furthermore, people who consume less fat add flavor to food through sugar and other unhealthy ways.

How to make this work:

At least 30% of the calories you consume should come from fat. The rest should be obtained from unsaturated fats such as eggs, avocadoes, fish, nuts, and oils.

Myth # 5: Carbs cause excessive weight gain

A lot of people try to lose weight by cutting back on carbs, despite the fact that they are essential for training. This is because eating excessive carbs can cause weight gain. Carbs absorb water like a sponge, leading to a bump at the scales. However, this is only temporary and keeps you fuelled for your workouts.
A study published in April of 2012 provided an even greater reason for eating whole grain carbs. Participants who consumed a low calorie diet rich in whole wheat for 3 months, shed more fat than those who ate a low calorie diet rich in refined wheat. This is because the higher fiber content in whole wheat is more filling.

How to make this work:

Eat whole grains rather than processed grain. Make this easier by preparing a large quantity of grains enough for the whole week. Increase flavor in your whole grains by adding dried vegetables, meats, and fruits.

Myth # 6: Use no-calorie sweeteners

Sugar free sweeteners in diet drinks are used as a healthier alternative for cutting excess calories. They include stevia, sucralose, and aspartame. However, a joint study by the American Diabetes Association and the American Heart Association found little evidence to support the use of sweeteners for weight loss.
The main reason for this is overcompensation. People who cut calories by using sweeteners rewarded themselves with extra helpings at dinner. This negated any benefits they acquired from sweeteners.

How to make this work:

Use diet versions of soft drinks to reduce your calorie intake. However, this method will not work for you if it encourages you to eat more. You cannot cancel out gains in one area by overcompensating elsewhere.

How to lose weight effectively

The following tips will help you lose weight and stay slender for longer:

  • Make small changes: List lifestyle changes you would like to make and pick one. Once you succeed at it for a few weeks, pick the next one. Huge changes are more difficult to stick to than smaller, incremental changes.
  • Record your moods: Keep a journal of what you eat and how the food makes you feel. This will encourage you to eat healthier foods, which keep you more energized.
  • Eat slowly: This will give your body time to process food and get satiated. You will also enjoy yourself more while eating less.
  • Make it a lifestyle: Diets do not offer long term solutions for staying slim. Make your nutritional changes permanent, to ensure you keep the weight off forever.

Our recommendation for healthy lifestyle changes

Make use of the Manna Diet as given in the free e-book. This diet is all about healthy lifestyle changes.
To control food cravings and appetite as well as to have even blood sugar levels, take the 100% organic and natural Manna Blood Sugar Support supplement with each meal. This can help you to eat less and lose more weight.

The Manna Blood Sugar Support can be taken together with any diet, and is also compatible with all weight loss strategies. This product can also be used in conjunction with any other medication.

Blood Sugar Support

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