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6 Weight Loss Myths of 2015:Uncovered

6 Weight Loss Myths of 2015: UncoveredWEIGHT

LOSS

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POSTED BY :ADMIN

DECEMBER 22ND,2015

LEAVE ACOMMENT INWEIGHT LOSS 80 VIEWS 1

Being in the fitness industry for a long time we at The Workout Magazine came across severalweight loss myths and it is time to uncover those misconceptions for our readers.

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So you have finally decided to hit the gym, after all this while to part ways with the biggestenemy of your life, that protruding belly of yours.

But just before you get all fired up to run on that treadmill, leave your snacks, stop taking sugar,eating vegan… you know what we are talking about right.

Our team has researched on some of the biggest myths about weight loss, beginners mustknow before starting their fitness journey, just so that you don’t have to go through all thatunnecessary pain.

Weight Loss Myth 1: All fats are bad fats

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Well the first question that pops in everybody’s mind: Is fat essentially always bad? The answermight be hard to digest so I hope you are sitting down for this.

No, it isn’t always bad.

Surprised!

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Not your fault, because for years when you are told things like FAT make you fat & Obese andare not good for your heart and stuff, and someone comes along saying fat isn’t bad it becomesreally hard to believe.Your daily diet will consist of three types of fats, out of these three which type you consume willdefine the outlook of your body and health.

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The average diet of an American consists of more fat in its composition as 34% to 40% of ourcalories are extracted from fat

-KATHLEEN M ZELMAN, MPH, RD, LD director of nutrition for WebMD 

 

 

The simple reason why this is true, because fats just taste sooo good, and are extensivelyavailable in our entire food supply.

They just help in enhancing the flavors of your food and end up giving you that satisfyingwonderful feeling.

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wonderful feeling.So now how to deal with this necessary evil, simple just focus on the good fat for now.

So where can you find these little angels around you?

Sources of GOOD FAT: Vegetables, nuts, seeds and fish

Now this good fat can be found in two specific forms

Monosaturated Fats

When you go in that favorite Italian restaurant of yours and dip bread in olive oil, it basicallyadds monosaturated fats to your system.

These fats are generally liquid at room temperature, that’s the easiest way of identifying them.But don’t worry we are still listing some of the sources where you can find it easily.

Sources of MONOSATURATED FAT: Olive oil, peanut oil, canola oil, avocados, most of the nuts,corn oil, and sunflower oil.

Polyunsaturated Fats

This category of fats are very important as your body needs them for vital functions, but thecatch here is, the body cannot produce this fat on its own, so it needs to be taken along withyour food.

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A simple example of you using polyunsaturated fats is pouring liquid cooking oil in a pan.

Here are some of the real sources

Sources of POLYUNSATURATED FAT: Corn oil, sunflower oil, safflower oil

• Sources of Omega-3 Fatty acids: salmon, mackerel, sardines, flaxseeds, walnuts, canola oil,and unhydrogenated soybean oil.

• Sources of Omega-6 Fatty acids: Safflower, soybean, sunflower, walnut, and corn oils

We hope now you atleast know which fats are good for you and which bad, so it’s clear whichfats to avoid and which not to.

Weight Loss Myth 2: Carbs will make you gain weightinstead of Loosing

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Just like fat, carbohydrates are the nutritional elements of your diet that are required for thegrowth, maintenance and survival of your vital organs.

Don’t look at them as your enemy, as they are the only sources of energy for brain, central

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Don’t look at them as your enemy, as they are the only sources of energy for brain, centralnervous system and kidneys.

You must be wondering then why do you get fat when you consume more carbs or suddenlyloose when you severely cut back on carbs.

This is what happens to your body when you eat carbohydrates

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This glycogen element is now basically the go to form of energy for the body. Liver and musclesstore it, to turn it back into glucose as the need for energy arises inside the body.

The problem is glycogen has this property, that while its stored in the muscles it can make themuscle tissues hold on to extra water inside the body, which ultimately makes you look morefat when you actually are not, as its just water weight.

Now this is what you generally do till now, when you see the number on the scale rising up, thefirst thing you do is severely cut back on your carbohydrates, thinking it will help you in yourweight loss and practically speaking it does. Don’t get too worked up yet, we will show you whatactually is happening.

Your body is the same, and it needs that same amount of energy every single day, since youhave severely cut back on your carbohydrates the body wanting the same glucose levels in itssystem to burn begins looking towards muscle tissues and live for the glycogen they stored fordays like these.

When your body begins to convert stored glycogen into glucose, with no glycogen present inmuscle tissues to hold water, muscles release all that extra water weight.

This release of water weight is what you see on the dropping scale of your overall body weight,which is just simply burning through your energy reserves.

What you should do?

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We found a very nifty resource for you guys, by the Australian Dietary guidelines to be healthy.This is the daily diet they prescribe

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Weight Loss Myth 3: ‘Low Fat’ labels are always healthyoptions

Product Labels: The tiny space on all consumable product that supposedly has all the nationalvalue in the particular product listed on them.

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If you think you are the only one who looks at the nutritional value but doesn’t gets its truemeaning, don’t worry you are not alone as 60% Americans always check these nutritional labelsbut seldom understand the true meaning of what they are really saying.

‘Low Fat’ Labels are one of these deceiving nutritional labels which cannot always be reliedupon.Alright you go the supermarket and try to pick up one of the product that says “Low Fat”.

In technical terms what it means is manufacturers are allowed to use “3g or less of total fat for agiven reference amount” The way to bust the truth here is to compare the two versions of theproduct namely the “Regular Version” & “Low Fat Label version”.The idea is to look for the calorie intake information of both these versions, which will bring toyour surprise in cases that there is no such difference.

You think why this happens?

Simple, a lot of sugar and other additives are used to maintain the original taste of the product,because after all it is the taste that makes the product sell.

Now what to do?

Next time when you go to the supermarket to get your favorite “Low Fat Labelled” product whatyou need to do is, make sure that product is not loaded with sugar or additives and whencompared to the regular version, the calories in this ‘low fat’ version is less.

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Also don’t forget to check the serving size.

Weight Loss Myth 4: Skipping Meals will help you loseweight

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In your frenzy to lose weight, you have finally decided to go for ‘Skipping the meal’ strategy,maybe because someone must have suggested it or you might have read it in one of thoseonline FAD dieting e-books that come free online.

Whatever the case you are misleading yourself and your body a dangerous path, here’s whathappens to your body when you skip meals.

The human body like any machine needs fuel to run on. The choice of fuel for this complexmachine is SUGAR. Burning of this sugar keeps us moving, active, fresh and gets us through theday.

Now, when you decide to skip a meal, you basically stopped feeding your body the fuel it needsto run, this causes the body to take countermeasure by decreasing your blood sugar levelsdrastically.

 

“Sugar is the fuel your body runs on, and if it’s not circulating in the right amounts, every organin your body is affected”

–Maggie Moon, R.D., a nutritionist based in Los Angeles.According to Maggie “You generally feel tired and unwell overall.” when body lowers bloodsugar.

Continuing with its countermeasure the body switches on its STARVATION MODE to conserve

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Continuing with its countermeasure the body switches on its STARVATION MODE to conserveenergy due to lack of new supply of energy.

When the body is in this mode, metabolism of the body is slow because of which the food thatyou even might take will not get digested or burned off properly.

Scared!! We haven’t even reached the best part yet.

It’s time for your brain to take the hit now!

You begin to feel the changes as you feel foggy, irritable and moody.

“Without a steady supply of nutrients, your intellectual and emotional functioning changes,”says Moon.

With so many bad things happening you finally decide to take your meals 8 hrs. or so later. Yourbody feels relieved, but because the body is uncertain when it is fed next it does not get excitedand maintains the low metabolism levels keeping the relief short-lived.

This maintained low metabolism takes a bigger hit on blood sugar causing brain fog, moodswings, and irritation.If you still are not listening to your body and keep skipping meals your body will have to dosomething even worse.

Because your body absolutely needs energy and you are determined not to provide it, indesperation it turns to your muscles with greedy eyes as a source of energy to burn.

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Obviously this goes without saying this will be more harmful, will further drop your metabolism,drain your strength etc. You pretty much get the idea by now I am sure.

Benefits

Skipping your meals is not all bad if done the right way, it can actually be beneficial. If a fixedregimen of skipping meals is followed which is often called as “INTERMITTENT FASTING”.

According to a research overweight individual who alternated days of normal mealconsumption with days of less meals exhibited lower cholesterol levels, lower markers ofinflammation, reduced markers of oxidation stressed and increased levels of variousantioxidants.

This study suggested that skipping meals could actually help you lose weight, but only if you areable to adhere to the regimen without overloading after a skipped meal.

Weight Loss Myth 5: Calorie in Calorie out Equation

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What is the Calorie in Calorie out equation myth?

 Calorie in – Calorie Out = Energy BalanceWhat this simple equation tells you is that your current body weight is due to the differencebetween the calories you take in(calorie in) through the various types of foods and beveragesyou consume in a day & the calories you burn(calorie out) through any amount of physicalactivity.

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According to this theory obesity is just about eating too many calories.

The concept of Calorie in Calorie out equation is crazy because different foods affect yourbodies in different way, as each food goes through its own unique metabolism pathway.

Thus it’s not only about the quantity of calories you consume but also about the differentvariety of foods that form your daily meals.

For Example normal thinking may say the body will treat a calorie of protein, fat andcarbohydrate alike, but in reality this is not the case.

To understand this lets take protein into consideration.

To convert protein into glucose it has to go through a process of synthesis and the remaindersleft after the completion of this process are lost in urine, thus it is not a good source of energy.

Furthermore, the amount of calories lost in digestion of protein is more in comparison tocarbohydrate and fat. What this simply means id eating 80g of carbs is equivalent to eating100g of proteins.It would not be appropriate to say that body weight is simply just a function of “calories in,calories out” in an equation as simple as described above.

It is a drastic oversimplification that doesn’t account for the complex metabolic pathways thatdifferent foods go through, or the effects that foods have on our brain and hormones.

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Weight Loss Myth 6: Cutting out all snacks can help youlose weight

In the simplest words snack is anything that you eat between meals, and it’s got nothing to withthe kind of food you have. So, technically a snack taken with lunch is not practically a snack, butis considered lunch.

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In the United States snacking has become more of a hobby over a period of time, and changingour mindsets towards it is the most difficult thing about it.

Though some people need to snack between meals to maintain their energy levels, as they havea very active lifestyle, but when you crave for a snack ask yourself this question whether youwant to eat because you are hungry, because it tastes good or just because you are bored.

If you habitually eat snacks just for the taste of it or if you’ve got nothing to do there arechances of you suffering from long term weight problems and health issue

But keep in mind snacking isn’t the problem when trying to lose weight it’s the type of snackthat you take. Simply choose fruits and vegetables over crisps and chocolates.

With these major fitness myths busted we hope you will take heed to them in your coming NewYear fitness routines and lifestyle.

If you think we missed any major point, or have a thought to share, comment below and let usknow what you think.

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