I lost 12 kg in 2 months. I have a separate article about this.
But I wanted to figure out what are the most common delusions and popular myths about weight loss, diet and exercise to help you achieve your perfect figure. Read about 10 "notions"about weight loss 👇
1. Calories are the same
Calories are a unit of energy. All calories have the same energy content, but not affect weight equally. Substances from different foods move along different metabolic pathways. They also affect the hormones that control hunger in different ways. Replacing carbohydrates and fats with protein will increase metabolism and reduce hunger. Likewise, calories from fruits, for example, are richer than those from candy.
2. Eat less and move more
Fat is simply energy that the body stores in reserve. So it sounds logical that less food and more movement will cause the body to burn its energy reserves. In theory, this may be the case, but it is not a universal rule. To lose weight, you need not reduce the amount of food, but improve its quality. It's important not only to move, but also to combine cardio and strength exercises.
3. Carbohydrates are bad
We all associate low-carb diets with weight loss. This is why most people believe that carbohydrates are the main enemy of a slim figure. However, what matters is what food they come from. Whole grain carbs are very healthy, and refined carbs from processed foods should be avoided.
4. You can only lose weight with cardio
Endless cardio exercise isn't the only way to lose weight. In fact, the importance of strength training is being talked about more and more. Resistance training builds muscles and improves appearance. Resistance training at least 1-2 times a week can help you manage back pain and improve your posture.
5. There is a magic diet pill!
Weight loss pills are a huge topic with huge advertising reach. However, there is little scientific evidence. Taking a magic weight loss pill that is not related to diet and physical activity changes is unlikely to give results. However, there are some diet pills that, albeit marginally, have an effect on weight loss. I wrote about this in my other publication.
6. Weight loss is an ongoing process
It is a common myth that once you start a diet, you will lose weight at a constant rate. Weight loss not is an ongoing process. You may be able to reset more in some weeks, and less in others. It's important to remember that you only need persistence.
7. The scales show if you are losing weight
Libra is a nightmare for anyone looking to lose weight. However, you must remember that muscle weighs more than fat. That is, you can lose weight, but with a good training regimen, you can build muscle mass. You will look your best, the circumference of your hips, arms, abdomen will decrease, but the weight will still shake you. Therefore, we advise you to follow not only the number, but also the centimeters of the body.
8. Fats are full of calories
Fat contains a lot of calories, which is why many are afraid of them. In fact, high-fat diets have been gaining traction lately. However, it is not only important how many calories are in them, but what source they are from. Include healthy fats in your menu - avocados, nuts, oily fish, chia seeds, olive oil, coconut oil.
9. The diet has a fixed duration
Weight loss is the result of lifestyle changes. Weight will return after returning to bad habits. The diet should not be temporary, but complete, like exercise.
10. Drinking water can help you lose weight
One of the common myths about weight loss is that drinking water can help you fight excess weight. In fact, there is little evidence of this. Sometimes drinking a glass of water can satisfy your appetite. Thus, you will consume fewer calories. But the direct benefits of water for weight loss end there, at least scientifically proven.
Move, smile, eat right and you will have a happy weight! 🙏🙏🙏
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