Weight Loss: Dispelling Common Myths…Check Below for More:
Weight loss is a major focus for many people these days. Everyone seems to be trying out new exercise routines and various diets. Yet, what many believe about these weight loss methods often doesn’t match reality. Simply drinking a few sachets of tea or cutting out your favorite foods may not be the solution.
We’ve gathered insights from renowned weight loss experts to set the record straight on this topic.
15. Don’t Restrict Variety, Just Increase It Who says you need to stop eating the foods you love? Think your plate should have fewer options? Here’s some good news: you can actually add more to your plate.
Incorporate extra veggies or a handful of nuts. Restricting yourself too much and cutting out your favorite foods can lead to giving in to cravings. Instead, focus on enhancing your meals with healthy additions.
Weight loss is a major focus for many people these days. Everyone seems to be trying out new exercise routines and various diets. Yet, what many believe about these weight loss methods often doesn’t match reality. Simply drinking a few sachets of tea or cutting out your favorite foods may not be the solution.
We’ve gathered insights from renowned weight loss experts to set the record straight on this topic.
Check Below for More:
15. Don’t Restrict Variety, Just Increase It Who says you need to stop eating the foods you love? Think your plate should have fewer options? Here’s some good news: you can actually add more to your plate.
Incorporate extra veggies or a handful of nuts. Restricting yourself too much and cutting out your favorite foods can lead to giving in to cravings. Instead, focus on enhancing your meals with healthy additions.
14. Watch Your Portions Your dietitian says oatmeal is good for you, but loading it with butter and having multiple servings can counteract its benefits. Paying attention to the quantity, quality, and portion sizes of your food is crucial. This image is a helpful guide that shows the ideal portion sizes for different foods. To curb your hunger, try serving yourself some fruit or toasted veggies.
13. “You” Don’t Change After Losing Weight After losing weight, you might be eager to share your transformation photos and discuss what worked for you. However, what often goes unmentioned is the dedication it took to achieve these results. The effort was yours, and you’re still the same person, regardless of the weight loss.
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12. Sleep Is Not to Be Ignored Don’t skip essential sleep to squeeze in extra gym time. Dr. Caroline Apovian explains that getting less than 7 to 9 hours of sleep per night increases the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep also interferes with impulse control, making it harder to stick to healthy food choices and portion sizes.
11. Dieting Is About Feeling Good, Not Just Looking Good Dieting is about more than shedding pounds; it’s about a complete lifestyle overhaul. Chanté Wiegand, ND, explains that losing weight is about more than the number on the scale. Fad diets may promote quick weight loss but often lead to greater weight gain once you resume usual eating patterns. To lose weight for good, you need to adopt a comprehensive lifestyle change that includes your diet and physical activity.
10. Are You Tracking Your Calories? Once committed to a diet plan, it’s important to keep a general track of your calorie intake. Sanfilippo advises not to obsess over every single calorie but to monitor your overall consumption to work towards your goals effectively.
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9. Choose Your Diet Wisely With so many popular diets like keto, vegan, paleo, and low-fat, it’s easy to think what worked for someone else will work for you. However, it’s important to understand your own body’s needs before jumping on a diet trend.
8. Snacking Is Not as Bad as You Think Snacking between meals can prevent overeating later. Choosing healthy snacks high in protein can help you feel satisfied and manage cravings. Fisher recommends nuts, seeds, fruit, yogurt, cheese sticks, air-popped popcorn, and low-sugar granola bars.
7. Eat When You’re Hungry, Not When You’re in the Mood to Eat Often, we eat in response to emotions rather than actual hunger. It’s crucial to recognize this and avoid eating out of boredom, anger, or sadness. Dietician Ruth Frechman advises checking if you’re really hungry. If a carrot stick doesn’t appeal to you, you’re probably not hungry.
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6. Don’t Be Too Hard on Yourself Cravings are natural and vary from person to person. Frank Greenway, MD, explains that knowing your personal risk factors for cravings can help you manage them. Recognize that cravings are normal and plan how to handle them.
5. Liposuction Is Not the Solution Weight loss surgeries like liposuction are not quick fixes. Joshua D. Zuckerman, MD, explains that liposuction is a sculpturing tool, not a weight loss tool. Maintaining weight post-surgery requires ongoing effort with diet and exercise.
4. Not All Fats Make You Fat Avoiding foods like avocados, nuts, and dairy out of fear of gaining weight is a misconception. These foods contain healthy fats that support weight loss. Eliza Savage, MS, explains that fats promote satiety and help you feel full longer.
3. Pay Attention to Medications Certain medications can contribute to weight gain. Chandler Park, MD, advises using antihistamines sparingly and opting for sprays and ointments instead of pills when possible.
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2. Fast Weight Loss Is Not Fat Loss Rapid weight loss often results from losing water weight and muscle mass, not fat. Rachel Goodman, RD, explains that extreme food restriction leads to unsustainable results and yo-yo dieting, which can harm your metabolism.
1. Fiber Can Help You Lose Weight Quicker A fiber-rich diet is highly recommended. Brooke Zigler, RD, advises drinking water throughout the day to prevent bloating and combining fiber with protein to promote satiety. Fiber supports healthy digestion and helps you feel full longer.
