Myths about Weight Loss & Physical Activity

Disclaimer: Not medical or professional advice.

If you take dietary supplements, avoid late-night snacks, and are afraid of skipping breakfast, you might choose the wrong way to lose weight. Let's figure out how to avoid common mistakes that keep you from slimming down. 

Myth #1. Eating at Night Causes Weight Gain

Eating at Night Causes Weight Gain

It is one of the most common misconceptions about losing weight. In fact, what you eat in the evening is much more important. You will gain weight if you choose high-calorie foods for dinner. For example, if your workout ends at 9 pm, you should still eat. You deserve it. Refusing to eat after 6 pm leaves your body without food for 13-14 hours. This is more than half a day. Your body will be forced to break down not only fat but also muscle during this time.

Myth #2. Breakfast Is Important for Weight Loss

Eating breakfast helps you keep your appetite in check and prevent overeating during the day. You should pay attention to the total number of calories you consume in a day, where those calories are coming from and the ratio of energy expenditure. Many people skip breakfast and manage to maintain a healthy weight.

Myth # 3. All Calories Are Equal

To lose weight, you have to know how many calories you consume daily. However, nutritionists recommend focusing on the type of calories and the quality of the foods you get them from. Proteins, fats, and carbohydrates behave differently in the body, and they have different functions. For example, 200 calories from whole wheat bread with peanut butter is better than the same 200 calories from a slice of refined white bread.

Myth #4. You Need to Completely Eliminate Carbohydrates or Fats from the Diet to Lose Weight

You Need to Completely Eliminate Carbohydrates

The human diet should be varied and tasty. Carbohydrates and fats are essential for a healthy body and should not be removed from the diet as it leads to health problems.

Myth #5. You Can Lose Weight with Fat Burners

These drugs can suppress appetite by affecting certain centers of the brain. But at the same time, prolonged use of fat burners can cause serious damage to health. The reason is that they affect the whole body rather than specific problem areas. Fat burners and other supplements should only be taken under medical supervision, focusing on dietary adjustments. 

Myth #6. If You Want to Lose Weight, You Need to Eat Smaller Portions

Frequent snacking makes it difficult to count your daily calorie intake and leads to overeating. Besides, there is another trap - even a small food product can have a lot of hidden calories. So, you exceed your calorie limit without noticing it.

Myth #7. Quitting Smoking Causes Rapid Weight Gain

Some people who quit smoking replace cigarettes with snacks. This phenomenon represents psychological compensation. When the time comes, a person needs to take some action or replace it with another. As a result, self-deception makes you gain weight unnoticeably. However, there is always a wise approach to any situation. If the person starts to think not only of the dangers of smoking but of the diet, smoking cessation will not cause weight gain.

Myth #8. It Does Not Matter What You Eat If You Workout Regularly

It Does Not Matter What You Eat If You Workout Regularly

An hour in the gym burns about 400 kilocalories or about 44 grams of fat. If you exercise every day for a whole month, you will be able to lose 1.5 kilograms of fat. But if you change your eating habits, you will lose weight faster. The result will also be easier to maintain. Sport is only 20% of success, the remaining 80% depend on nutrition. 

Myth #9. The Scales Show Exactly how much Weight you Lost After a Workout

Some people weigh themselves before exercise and check their weight again after the exercise. Except this is the wrong method to evaluate the effectiveness of training. Even if the scales show your weight loss, it was the loss of fluid during the workout.

Myth #10. If You Do not Sweat During Exercise, You Waste Your Time

In humans, sweating depends on the air temperature in a room and individual characteristics. It is better to monitor your heart rate during a workout. Depending on the level of intensity, the rate should be about 60 to 85% of its maximum level.

Myth #11. You Can Target Specific Body Parts for Fat Loss

Actually, you cannot target certain areas of the body to only lose fat in that area. It is necessary to focus on the whole body with the help of aerobic or cardio exercises. For the same reason, you do not need to exercise abs daily to get a flat stomach. If you do not follow the diet and do not engage the muscles of the glutes, legs, back, then your flat stomach will remain a dream. 

Myth #12. The More You Run, the More Weight You Lose

The More You Run, the More Weight You Lose

This is not true. Excessive running breaks down both fat and muscle. As a result, the body receives a signal to slow down the metabolism and the process of weight loss stops. Also, muscle tissue burns more calories. Every additional 100 grams of muscle burn up to 100 kcal per day. While in the case of weak muscles, the body tends to store these calories in the form of fat.

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