This content originally appeared on DEV Community and was authored by Harshith
The number of fad diets, weight loss programmes and body-shaping products is almost infinite. These days, it seems that everyone wants to lose weight but not everyone knows how. In this article, we look at some of the most common weight loss myths you may be following but actually making your goals even harder to achieve.
1. Fad Diets
Fad diets come and go, but they never seem to go away. Dieting is one of the most-studied topics in the world and has been for a long time. The reason that there are so many fad diets is because there’s always a new way to sell dieting.When we hear about a diet and what it contains, we automatically go to our cupboards, pantry and fridge as our first thoughts. We may even go online to research which diet is the best one for us. When you’ve been on a diet before many times, you stop being vigilant and start looking for shortcuts to your goals.
If there’s one thing we’ve always learned in nutrition, it’s a never-ending list of diet risks and dangers. Eating certain foods can be healthy, but eating them in excess, or common diet risks, can be dangerous.
The real risks of diets are rooted in the lifestyle we lead. If your diet is based on food from a certain region or not, it’s not only your indulgence in a carb-heavy breakfast that could be making you ill.
For example, northern European countries have very healthy populations primarily because their diet isn’t focused on carbs. This is because the lack of grains in the northern diet results in a high-fat, moderate (30%+) protein intake.
One of the biggest mistakes people make is substituting regular, high-fat foods with ‘fat’. If people knowingly replaced fine dining with low-fat takeaways and eventually ended up gaining weight, it would be a recipe for disaster. Anyone struggling to lose weight or who needs to build muscle should keep these two concepts in mind.
There is no simple answer for how to get or stay thin. Dieting is highly complicated and is nowhere close to one-size-fits-all. Different diets work for different people. Weight loss can be easy or hard depending on your level of fitness.
It’s common to hear people say that weight loss is like ‘playing the piano with one hand.
2. Not Drinking Enough Water
It’s amazing how many people don’t drink enough water. According to The Institute of Medicine, men should drink roughly 3 liters of water a day (about 13 cups), and women should drink 2.2 liters (about 9 cups).Drinking water is so important for reducing your risk of many health problems. However, some people believe that only tap water is healthy. This is not true; most bottled water is not enough and many water filters do not remove chlorine from tap water. The Institute of Medicine also states that the quality of tap water impacts your risk of health problems more than water quality treatment systems.
According to a 2017 study published by the American Journal of Clinical Nutrition, when people are told to limit how much water they drink, they are less likely to drink as much as they should. What is more concerning is that many people believe that if they drink five glasses of water a day, they will be well-hydrated. While that may be true for a portion of the population, the vast majority of people in the western world do not drink five glasses of water a day. In fact, the World Health Organization (WHO) recommends only drinking around 2.7 liters (about 9 cups) of water a day. Once again, drinking enough water can have more impact on your health than what you’re drinking.
You may be reluctant to try a different kind of food because you’ve heard it can make you more susceptible to food poisoning. One of the biggest myths about food poisoning is the following: Some foods will make you more likely to get food poisoning because you have more bacteria and germs in your body. This belief has led to the widespread use of limiting your diet to foods and drinks that you think will kill the germs causing food poisoning.
3. Eating Too Many Calories
There are two main reasons why people gain weight. The first one is eating too many calories. If you eat more calories than your body burns, then the excess calories will be stored as fat. The second one is eating the wrong types of calories. If you eat more calories from fat than your body needs, then the extra fat will be stored as fat.
There is no doubt that your diet plays a major role in your weight. In fact, the extra weight you gain is partly controlled by your food choices. However, the issue lies in over-reliance on one-size-fits-all diets and not following a range of dietary approaches.
If you are interested in weight cycling, then the actual fat storage may be stored in different places. Alternatively, if you are trying to lose weight, then your body needs a higher supply of energy than when you are at your ideal weight.
If you are trying to lose body fat, the more consistent you are with eating foods that will help you maintain or help you lose body fat, the more sustainable your weight loss will be.
Fad diets and weight loss programmes almost always cause more harm than good. In an ideal world, a healthy diet should be simple, tasty and nutritious. Good body composition is made easier when we eat the foods that our bodies need to function properly.
Fad diets and weight loss programmes flood the market with foods that you can’t process well at home and are not suited for your lifestyle. These foods are high in simple carbs, simple sugars, saturated fats, refined carbs and salt. They do not suit the daily diet of a healthy individual.
The foods that can be eaten to suit your lifestyle are whole, unprocessed carbohydrates, like oats, buckwheat, buckwheat bran, peanut butter, bananas, and sometimes fruit. Some people also eat yogurt and fresh fruit. No matter which way you choose to approach your diet, you need to be realistic about the foods you can eat and what you can and can’t include.
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4. Not Staying Active
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I’ve noticed that I’m much more productive when I stay active. Studies have shown that staying active throughout the day can make you more productive. I used to be someone who would just sit at my desk all day and work, but now I try to move around as much as I can.
Stretching is crucial too. Even though a lot of us don’t realise it, we are actually doing more in our daily lives if we stretch. Getting out of your chair, walking around or even just taking a short walk can help to reduce your risk of an adverse injury. Here are a few examples of exercises that you can try.
Aesthetics can increase our self-confidence and reduce our feelings of fatness.
Fad diets and ‘quick-fix’ diets don’t work. Around 80% of weight-loss diets fail, while a 2014 study proved that there are no quick-fix diet trends. The reality is that most sustainable weight-loss methods are long-term. If we want to lose weight and keep it off, we need to make sustainable changes that will contribute to our long-term wellbeing.
I used to be terrified of food. I was always rushing to the kitchen for a burger when I could easily get a salad for dinner. I wouldn’t skip breakfast, try new foods or enjoy anything that didn’t taste good. Whenever I went on vacation, I didn’t bring my charger, the fridge or even my favourite coffee back with me. I was a strict vegan during vacation and would stay in bed for days before eating anything at all.
Now, I’m not vegan anymore. I hate to say that as I still enjoy a lot of food when I’m out. I’ve curtailed my meat consumption a lot and now I have to look for alternatives if I’m really hungry. Here are some suggestions:
I used to believe that I was lazy and needed to diet to change that. This was probably because I used to go to bed much earlier than most of my peers and skip lunch all the time.
5. Using Diet Pills and Other Products
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There are a lot of diet pills and other products out there that promise to help you lose weight, but they are not the answer. Sure, there are some safe and effective products that you can use to help you lose weight, but only if you use them in conjunction with a good diet and exercise program and you’re realistic about your expectations.
Our goal is to help men with body image issues to rely less on products that promise quick fixes and gain sustainable “moderation” back into their lifestyles. Visit our Weight Loss Page for more of our articles on the latest science-backed techniques for sustainable fat loss.
Obesity is almost always a diet-related disease, but that doesn’t mean diets can’t help. One essential component of a good diet and exercise program is ensuring that carbohydrate intake is high enough to help your body burn fat while avoiding refined carbohydrates.
Most low-carb diets are high in highly processed carbohydrates which are easily processed, become difficult to digest and cause spikes in insulin levels. Very high protein diets also often provide more refined carbohydrates than most people need, this is why ‘keto’ is gradually being mainstreamed by many professionals, in order to provide an ‘energy-rich’ diet in an easier to manage format.
There is nothing wrong with taking the time to learn what foods are naturally good for you and learn how your body needs to digest them, so that you can control the amounts you eat and know exactly what you’re putting into your body.
Diet it or lose it is a catchphrase often used to promote a pretty unrealistic and poor-formatted ultra-lean (or as most people would call it) body image ideal.
There is a lot of bias and misinformation in the body positive movement, and many are even promoting one cause or another. This could lead you to think that body positive people praise weight loss and think that people should ditch diets and live solely on vegetables, fruits and grass-fed meats.
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This content originally appeared on DEV Community and was authored by Harshith
Harshith | Sciencx (2021-05-18T10:22:46+00:00) Ways To lose Weight That Actually work. Retrieved from https://www.scien.cx/2021/05/18/ways-to-lose-weight-that-actually-work/
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