Weight/Fat loss myths and mistakes

When it comes to weight loss everyone has some advice, opinion and beliefs. What’s true and what’s not let’s find out…

1. Weight loss supplements: There are a lot of weight loss supplements in the market available in the form of tablets, capsules etc.While some of them may work to an extent by reducing appetite, increasing resting metabolic rate and fat oxidation, you should think twice before using them and consider the following points.

a) Are they clinically and scientifically proven?
b) What are their side effects and health risks?
c) Consult your doctor before taking them, especially if you have any medical condition.

And if you solely rely on the supplements without tracking your calories then you are just wasting your money.

2. Green tea: Drinking green tea has numerous health benefits. Teas with catechins or EGCG(epigallocatechin gallate) caffeine mixture does have a small effect on weight loss. However studies and their results vary from type of tea, it’s contents, individuals tested upon and, its science is still evolving. So just like supplements if you don’t watch your diet, do no physical activities, just drink green tea and expect some magic to happen well it won’t.

3. Abs exercises: You must have seen a lot of fat people doing endless crunches daily, they tend to believe that working out their abs will make the fat in their belly area disappear. Well, I won’t blame them, every day we watch an advertisement of so and so product on television which will give us six-packs right. The thing is your abs are already there. By training them you can strengthen and develop them, but you won’t be able to see them as they are covered by a layer of fat, which will only go when you are in a calorie deficit. If you just want to lose fat and have visible abs you don’t even have to do direct ab training. But if you want them to be blocky then yes.

4. Slimming belts: Just like various ab exercisers market is flooded with various belts which claim to burn fat and give you a flat stomach without you doing anything but just lying down. Most of the fitness companies try to sell their belts based on NMES (Neuromuscular Electrical Stimulation) technology primarily used by physical therapists. This technology has shown to increase muscle strength and endurance, toned abdominal muscles, decreased abdominal and waist. however no change in body weight and subcutaneous fat. But the commercially available products failed to show any improvement in any area. Majority of these belts just make you sweat and think you are burning fat.

5. Lots of cardio: The first thing that comes to anyone’s mind who wants to lose weight is cardio, running, jogging or hopping on to any cardio machine. It’s true that cardio can help you burn extra calories, but if you don’t track your calories the scale won’t budge. In another scenario, you only do cardio and no resistance training and you are in a calorie deficit, you will lose fat but also muscle as well which is not a good thing. Moreover cardio leaves you more fatigued, if you are overweight it can be stressful for your joints. Cardio has its own benefits but it should not be overdone and considered the only means to lose weight.

6. Eating rice makes you fat: This is also a very common myth among people. In anticipation of losing weight, they often give up eating rice. Truth is eating an excess of anything will make you fat if you cross your maintenance calories, be it rice, pizza, sprouts, fruits or any other food. Losing or gaining weight depends on your total calorie intake, not on any specific food that you eat or don’t.

7. Eating fat makes you fat: The same thing goes with fats, fat does not make you fat eating excess calories does. Healthy fats are necessary for our body and have various functions. However, since fats have more calories per gram(9 cal) as compared to carbohydrates and proteins (4 calories both), eating more fat-rich foods can raise the overall calorie intake.

8. Eating carbs at night makes you fat: Eating carbs or anything else for dinner won’t affect your weight unless your total calorie intake is in check. Eating at night is not more of a concern than what you eat at night or specifically after dinner. Generally, after dinner or midnight snacks consist of chips, ice cream, chocolate, cookies etc., which does not satiate hunger but are just add on calories.

9. Sleeping more makes you fat: An adequate uninterrupted sleep is required for a healthy body and mind. At least 7 hours of sleep is optimal for adults. Studies have shown sleeping less(5 to 6 hrs) or sleeping more (9 to 10 hrs) are linked with higher weight gain than the normal range(7 to 8 hrs). Hence the answer lies in between.

10. Eating non-veg food makes you fat: Some people have the notion that they will have to give up meat in order to lose weight. Proteins are your best friends during weight loss for a number of reasons. Its rather the amount of oil, cheese, mayo, gravy, fatty cuts and whatever you add in it that makes it a high-calorie food.

11. Skipping meals will help in weight loss: Decreasing the meal frequency without counting calories is also one mistake people make. Skipping breakfast, lunch or dinner will only make your tummy churn and yearn for more food. Instead, follow a structured diet which is sustainable.

12. You have to give up your favorite food: The pace of your progress will be determined by how determined you are and what are your goals. You can adjust any of your favorite food in your meal plan and still see results. Having your favorite food once in a while also makes the meal plan sustainable and more chances of you sticking to it.

13. You have to eat less food: With the term “diet”, the thought that comes to mind is that you have to starve yourself, you have to suffer the pain and restrict the amount of food you eat. While eating less amount of food is one way to lower your calorie intake it is not the only way. The thing is you have to eat smart, your calorie intake should go down and not necessarily the volume of food. Include low calorie, high satiety foods in your diet, explore food options, make swaps were possible. Do it the smart way, not the hard way.