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8 Biggest Weight Loss Myths to Ditch in the New Year

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  • There are many weight loss myths that make fat loss more confusing than it needs to be.
  • Obesity expert Spencer Nadolsky and dietitian Kara Mockler busted the biggest myths.
  • They said you don’t need to do cardio, cut carbs, or stop eating at night.

Weight loss is simple in theory, but not necessarily easy.

With fad diets and so-called experts contradictory offer advice Wherever you look, it can be hard to know what to do if you want to lose weight in a healthy way.

We asked an obesity doctor and a registered dietitian to debunk the biggest weight loss myths to give people the best chance for long-term success.

1. Weight loss is a matter of willpower

Dr.Spencer Nadolskian obesity expert says that if you rely on willpower alone to lose weight, you’re probably not going to succeed.

“Our environment and our body are fighting us as we try to lose weight,” he said. It may take a bit of willpower to start, but to make it last longer, you’ll need to work on your own. habits and some may even need medical interventionlike Drug or surgery.”

2. You need to cut carbs to lose weight

This is a common myth perpetuated due to the idea that crabs cause insulin releases in the body and insulin is a hormone that stores fat,” Nadolsky said.

Weight loss is like being in a sustainable Calorie deficit or eating fewer calories than you burn.

“You absolutely can lose weight while eating carbs despite releasing insulin,” Nadolsky said. “There have been meticulous studies on this, and it still comes down to a calorie deficit.”

3. You need to exercise a lot to lose weight

It’s understandable that people think exercise burns calories and should therefore lead to greater weight loss – but Nadolsky said it doesn’t really work that way, mainly because formal exercise accounts for so little of our overall daily calorie expenditure. He added that expecting it to be what helps you lose a large amount of weight would probably be a disappointment.

“It has to do with how our body adapts to appetite and other components of our metabolism,” Nadolsky said. “We end up losing much less than we should despite trying so hard.”

But you should still exercise to improve your health and body composition — strength training will help you maintain muscle while burning fat.

“Don’t stop exercising,” Nadolsky said. “Changing expectations.”

4. Eating at night causes weight gain or prevents weight loss

Kara Mockler, a registered dietitian, told Insider that weight loss comes down to total daily calorie intake; It doesn’t matter when you consume the calories.

“If late-night snacking puts you in a calorie surplus, that’s when it gets in the way of weight loss,” Mockler says.

5. Fasting makes you lose more weight

People often fast — through windows or daily diets like the 5:2 diet – for the purpose of losing weight, but there’s nothing better than that, other than it might help someone stick to a calorie deficit.

“When caloric intake is equalized, fasting does not further promote weight loss,” Mockler said. “You can spread out your total daily calorie intake, but that’s best for you and still get great results.”

6. Cardio is necessary for weight loss

cardio has many health benefits, but it’s not necessary for weight loss, Mockler said.

“The biggest factor when it comes to weight is the amount of food we eat, and controlling that is the priority,” she said. “Adding cardio to your healthy new routine is like the icing on the cake.”

7. You must eliminate delicious foods

Losing weight doesn’t mean you can never eat the foods you love the most.

Learning how to incorporate your favorite foods into your diet means you’re more likely to stick with this way of eating long term and see better results,” Mockler said.

She said if you put foods like pizza, cookies and cakes on a pedestal and tell yourself you can’t have them, you’re more likely to crave them and eventually overindulge. .

Have small portions of your favorite treats and eat mindfullyMockler said.

8. Sugar prevents weight loss

Sugar may not be nutritious or particularly filling (meaning it’s easy to overeat), but you don’t have to avoid it altogether.

“If our total calories are under control, having a sugar-containing food won’t prevent weight loss,” Mockler said. “Make sure you get enough fiber into your day, and don’t feel guilty about having a delicious treat every once in a while.”

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