Debunking Weight Loss Myths: Know The Truth!
The weight loss journey is not what you think.
I remember when I decided to get on the popular Chloe Ting’s 2 weeks Shred Challenge, I was all psyched up. I had already watched several videos of people who got amazing results through the challenge and I didn’t think my journey could be any different.
Midway through the challenge, I thought I would die. I was constantly gasping for air, and I felt like someone was hitting me hard with a hammer. The heartbreak came when I completed the challenge and stepped on the weighing scale, I HAD GAINED 1 KG!, not lost but gained a whole 1 kg.
We normally get excited at the thought of shedding some pounds, looking slimmer, and feeling healthier. Then it doesn't happen. The problem with getting on a weight loss journey before fully understanding how it works is that you go in with false expectations because of the beliefs you have around the process. Then you become disappointed when you don’t get the results you wanted. In fact, studies show that;
80% of individuals who lose a significant amount of weight do not maintain the weight for the next year.
Today, we are going to bust some popular myths around weight loss and help you see things as they are.
1. Crash diets work long-term
If you have ever embarked on a crash diet, say you wanted to lose a significant amount of weight so you can fit in a dress for a special event, you’ll realize that the weight will come back after a while.
An excellent example is the case of the TV series, the Biggest Loser’ where the contestants gained back most or all of the weight they shed off while participating in the competition.
This happens because extreme weight loss slows down your body’s metabolism. Therefore, your body cannot burn up the calories from the food you eat fast enough. You then have some calories left in your body and that’s how the weight piles back.
The best way to go about weight loss is to do it gradually and steadily to enable your body to keep up with the process.
“It does not matter how slowly you go, as long as you don’t stop” — Confucius
2. All calories are the same
We know that calories are important when you're trying to lose weight. However, did you know that not all calories have the same effect on your body?
For example, if you consume 100 calories of Apples and 100 calories of cake, your body will digest them at different rates and they will provide different nutrients to it even though they have the same calorie count.
An apple has vitamin C, high amounts of fiber and your body will take time to digest it so you’ll be full for a longer period and your blood sugar levels will also be stable.
The cake contains refined carbohydrates and your body will digest it quickly which can make your blood sugar and insulin rise fast leading to more fat being stored in your body. Thus, it will thwart your weight loss efforts.
Pay more attention to the type of foods you consume and not just the amount of calories.
3. You need cardio to lose weight
When you think of going to the gym to lose weight, the first thing that comes to mind is cardio.
Cardio has gotten a lot of hype because it helps one to burn more calories. However, it doesn’t mean that if you don’t do cardio, you can’t lose weight.
There are other forms of exercise like resistance training that provide even better results long-term compared to cardio. Results from a study showed that lifting weights helps your metabolism to be high for a long time (hours after you’re done with the exercise) which means that your body continues to burn calories throughout the day. This does not happen with cardio workouts.
Additionally, research shows that some individuals don’t lose weight despite exercising because they eat a lot afterward to compensate for the hard work they’ve put in. This messes with your weight loss efforts because you pile back the calories you’ve just burned. So, it’s not simply a matter of running on the treadmill.
For best results, you need to combine cardio and resistance training.
4. Fat is bad for you
We’ve all heard it, fat makes you fat. There are different types of fat (trans fat, monosaturated, unsaturated, and polyunsaturated) and not all of them are bad.
The reality is that healthy fats help your body to function well. Some of the benefits you can get from healthy fats include a low risk of diabetes (type 2) and heart disease, balanced blood sugar levels, and better brain function.
What you need to do is eat more unsaturated fats like omega 3 and omega 6 and less saturated fats like the ones in processed foods, sausages, bacon, and ghee. Consuming lots of saturated fats will give you high cholesterol levels and make you at higher risk of getting heart disease.
So yes, unhealthy fats will make you add weight but not all fats.
5. You need to cut off carbohydrates to lose weight
If I had a penny for every time someone on a weight loss journey told me they no longer eat carbs, I’d built a mansion.
Carbs are usually the first thing to go when people are trying to lose weight and it doesn’t work in the long term because our bodies react by breaking down muscle instead of the fat we hope to shed.
Also, cutting out all carbs is not realistic. For example, fruits and vegetables also fall under carbs yet they contain essential nutrients that our bodies need. So if you cut them out, you’re doing more harm than good.
The effective way to go about it is to reduce your intake of simple carbs (cakes, cookies, corn syrup, and potato chips) because it’s easy for your body to break these down and this leads to a spike in your sugar levels. Also, you feel hungry sooner and end up eating more.
Instead, you should consume complex carbs like oatmeal, potatoes, and beans because they’re not only rich in nutrients and vitamins but they also take time to be broken down by your body. Thus, you stay fuller for longer and reduce your chances of eating more. That is how you keep the weight off.
Concluding Thoughts
Losing weight is not as simple as running on the treadmill or completely cutting out some types of food. You need to understand how each of these actions contributes towards your body shedding off weight. When you understand the myths and misconceptions surrounding weight loss, you’ll have clarity on what you need to do when embarking on this journey. I wish you all the best on your weight loss journey.
