5 common misconceptions about losing weight that prevent you from achieving your goals
Browsing social media, it's easy to find ridiculous preconceived notions about weight loss: anyone could call themselves a nutritionist with the argument that they had acceptable SVT scores in
college...but misconceptions about healthy weight loss abound in no-nonsense mode. contact also. So it can be difficult to separate truth from falsehood. This presents a problem (and potentially dangerous) for anyone on their weight loss journey.
To help you separate fact from fiction, we've decided to debunk the five most common misconceptions about weight loss. Our claims are based on recommendations and studies based on sound scientific principles, so you don't have to do tedious research. We hope this makes your job easier.
Misconception #1: To lose weight, you should never eat your fill
In general, experts recommend that people who want to lose weight be calorie-deficient, which means they need to eat fewer calories than they burn through exercise. However, severe calorie restriction is not necessary to achieve results, it can also cause a slow
metabolism, loss of muscle mass, and disruption of the gut microbiota. Such restrictions also risk causing a rebound effect: losing weight during the diet, then gaining weight once you stop it.
The phenomenon of the pendulum can have a significant impact on the health of your heart. Inadequate food intake also deprives the body of the energy and nutrients it needs to function properly.
Most experts recommend a maximum weight loss of 500g or 1kg per week, to ensure sustainability. To do this, you only need to reduce your daily food intake by about 500 calories (therefore, for a daily
food intake of about 2,000 calories, it should be reduced to 1,500). To get used to it, prefer foods rich in fiber and proteins. : You will be satiated when you absorb fewer calories.
Misconception #2: In order to progress physically, you have to mistreat your body
Dietary restrictions and extreme exercise regimes can backfire. Constant training does not allow your body to recover or repair itself.
This puts you at risk of injury and can affect your energy level, mood and performance. In fact, the more power you have on your body, the lower your performance in the gym (and in life).
Instead, stick to a regular exercise routine that gives you at least one or two days of rest per week. According to the Centers for Disease Control and Prevention (CDC), the ideal position is 150 minutes per
week of moderate-intensity aerobic activity and two days of muscle strengthening. To avoid routine and overtraining, consider diversifying the exercises and the muscle groups working.
Misconception #3: To lose weight, you have to stop snacking
Afternoon snacks are one of life's great pleasures, and you don't have to give them up just because you want to lose weight. As long as you stick to your daily calorie limit for yourself, your weight loss journey goes perfectly with healthy snacks.
The general principle is to prefer snacks that are rich in fiber and protein and low in added sugars, saturated fats and salt. This will
allow you to ensure that your snack is rich enough to avoid snacking, and that it is rich in nutrients. Some ideas: a handful of oilseeds with cheese or fruit, or vegetable sticks dipped in hummus or guacamole.
However, if you are constantly hungry and snacking is not enough to fill you up, this is likely a sign that you are not eating enough at meal times, or that your meals are out of balance. Pay attention to the composition of your lists if you want to achieve your goals.
Are you looking for a ready-to-eat snack? Our protein balls contain peanut protein and whey protein that will fill you up.
Myth #4: To lose weight, nothing beats “light” and “low-fat” products.
Diet products are often low in calories (and therefore attractive to people who want to lose weight) because they are low in fat.
However, these products also tend to be higher in sugar than regular products: if you remove the fat, you have to add something else to add flavour.
Scientists have finally discovered that fat isn't so bad: Although it may contain more calories than other macronutrients, it's essential for digesting fat-soluble vitamins. Fats are also necessary for the
synthesis of certain hormones and to support cell function. Decades of research on low-fat diets has also shown that the type of fat, not the amount you eat, is important for weight and health.
Moral of the story: Don't be afraid of fats, because there are plenty of healthy fats that will help you achieve your weight loss goals and stay healthy. For example, peanut butter is high in calories, but also high in nutrients, so it can be on your list of foods to eat (in moderation), regardless of your diet.
Myth 5: Carbs make you fat
In the age of the ketogenic diet, carbohydrates are getting a bad name. However, they have their place in a healthy and balanced diet, especially as they are an important source of energy for the body. Many carbohydrate-rich foods also contain dietary fiber, which is important for digestion and gut health.
However, foods made with refined carbohydrates (such as white flour) often contain more sugar and less fiber, which can raise blood sugar levels and not keep you full for long, which leads to overeating. (Unless you combine it with foods. High in protein and fiber to rebalance.)
The problem does not arise when the carbohydrates come from whole grains, vegetables, and fruits. Complex carbohydrates, along with healthy fats and proteins, are the foundation of a balanced, healthy diet. Give them priority when eating carbohydrates, and you will easily reach your goals.