Free advice is not everyone’s cup of tea and especially if you have just embarked on a weight loss journey.
The moment you announce to the world that you are going on a diet, everyone starts bombarding you with their experiences and free advice.
Though it is in good-will, it can certainly put you off.
Besides the free-advice you get, there are numerous books and websites advising you on how you can lose weight, the right way.
This can all get confusing and may even put you off your diet.
So let us take a look at a few common weight loss myths and how you can handle them like a star!
Myth 1: All Calories Are Equal
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The first and foremost rule of going on a diet is to inculcate a habit of keeping a food journal, so you can keep an eye on you eating habits and your food trends.
It lets you keep an eye on the calories you consume everyday, which is very important. This mindset that all calories are equal is a total myth.
A small handful of unsalted nuts and three chocolate cookies may be the same, but their nutritional qualities are far off from each other.
While nuts are rich in healthy fats and proteins, cookies are rich in sugar and unhealthy fats. It is the quality of food that matters.
Stick to a diet of whole grains, fresh fruits and vegetables, a dose of healthy fats and lean proteins.
You will need to keep a calorie count, but know the quality of the calorie before you consume it.
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Myth 2: All Fats Are Pure Evil
Fats have always gotten a bad reputation and whenever we think of starting a diet, the first thing we want to cut back on is fat.
Just like any other food group, fat is just as important. You can not cut it out completely from your diet.
Our bodies need fat as it not only provides a constitutional function for the cells in our body, but it is also a good source of energy. The important thing to remember about fats is that there are healthy fats and there are unhealthy fats.
Unsaturated fats, including polyunsaturated and monounsaturated fats, are the healthy fats and the trans-fats are the unhealthy fats.
Healthy fats are found in nuts, olive oil, avocados and fish whereas processed foods and baked foods are rich in unhealthy fats.
That said, as much as we should limit our intake of trans-fats, it is important to keep our intake of healthy fats at a moderate level.
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Myth 3: Cutting Out Carbs is Super-Helpful
While this myth may hold true to some extent, cutting out any food group is not at all healthy.
Most people lose weight when they completely cut out carbs from their diet. This is possibly because they are on calorie-restriction diet.
An important thing to remember about carbohydrates is that they are the body’s main energy source and cutting them out completely, will leave you tired and fatigued.
Just like fats, carbs are of two types, simple and complex. Simple carbs are found in processed and baked goods and they are one of the major reasons of weight gain.
Complex carbs are commonly found in fresh fruits, vegetables and whole grains. They not only keep you full for longer, but also provide you with vitamins, minerals and quality fiber.
These carbs also help reduce the risk of developing a number of diseases.
Myth 4: Calorie Restriction is the Way to Go!
Calorie restriction is not a smart move, when you are trying to lose weight.
Dramatically reducing your calorie intake sets your body in the starvation mode. This starvation mode allows your body to store whatever your next meal is, in to fat.
You may lose weight initially but it will not be long-lasting. You will not have enough energy for perform physical activity that may help you in losing and maintaining weight.
Calorie restriction is also associated with periods of food binging, which in turn leads to weight gain.
Myth 5: Work Out for Hours to Get That Sculpted Body
We all know how important exercise is, but that does not mean that you have to do it for hours everyday!
According to research, it is important that you perform a cardio activity for 30 minutes, at least 5 days a week to get the maximum benefits.
Add in a couple of sessions of 30-45 minutes of strength training and you are good to go! Over-exercising is not going to help you lose weight, rather it will stress you out!
So enjoy your workouts and keep on changing your routine to challenge your body!
Stick to A Healthy Diet and Exercise Regime and Get the Results You Want!
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