Overweight is a state where the weight exceeds the standard based on one’s height whereas obesity is the condition of excessive fatness, either generalized or localized. These conditions pose a risk for hypertension, coronary artery disorders, lipid disorders, noninsulin diabetes mellitus, gallstones and joint diseases. There are lots of weight loss myths which we discuss in this post later.
In view of these disorders, it is essential to achieving an ideal body weight, according to our height, sex, lifestyle and age. Weight loss should not be temporary but a permanent one where there is a change in lifestyle, substituting high calorific foods with a low calorie, healthier alternative, reducing our portion size gradually and remaining active.
People sometimes look out for shortcuts, fad diets or diet pills that promise to reduce weight within a short period of time but these do not help to maintain the weight once these types of diets or pills are stopped. Hence, this practice tends to be impractical and unhealthy as it restricts the intake of important nutrients or cut out the entire group of foods.
However, there are certain weight loss myths that are misleading and can act as a hindrance in achieving the goal of gaining an ideal body weight. Certain weight loss myths that affect the intake of certain foods thus limiting the nutritional quality.
Weight Loss Myths and Facts
MYTH 1: To Remain Healthy, We Need To Be Thin.
FACTS About Weight Loss
We sometimes starve ourselves to look thin. This is wrong. Our ideal body weight depends on the lifestyle, height, weight, sex and genes. Our goal to remain healthy should be to achieve an ideal body weight. Exercise and eat right should be the procedures by which we gain an ideal body weight and remain healthy.
MYTH 2: Eliminate Fat From The Diet.
FACTS About Fat
Eliminating fat from the diet during weight loss is not advisable and, on the contrary, can also be dangerous. Fats are essential for energy and for the transportation of fat-soluble vitamins like Vitamin A, Vitamin D, Vitamin E and VitaminK. Certain fatty acids are needed to manufacture certain hormones. You can also read more about vitamins here.
Minimize the consumption of fat, if you want to lose weight. Prefer healthy fats like olive oil, fish, nuts and flax seed oils. Cut down on unhealthy fats like saturated fats in full-fat dairy, red meat, butter, Trans fats found in processed foods. Healthy fats inhibit the production of certain enzymes that are needed for fat production and slow down the fat storage.
MYTH 3: Carbohydrates are Culprits in Weight Gain.
FACTS About Carbohydrates
Carbohydrates are essential for a healthy diet and provide fuel for many vital organs and also to metabolize fat. Choosing carbohydrates wisely is what is needed rather than avoiding it totally.
Choose carbohydrate-rich foods that are unrefined and unprocessed like whole grain bread, brown rice, fruits rather than refined, processed starchy foods like cakes, sugar, soft drinks and white bread.
MYTH 4: It is Very Difficult to Go On a Diet.
FACTS About Dieting
Extreme dieting, where you restrict eating your favorite foods and limit the intake of a number of foods, can lower the intake of calories in your body and make you feel hungry. It becomes very difficult to maintain extreme dieting and we may tend to give up sooner or later.
It is essential that we restrict our diet moderately and gradually and have a well-balanced diet that includes a variety of foods. Reducing our calorie intake by 500 calories a day helps us to achieve the ideal body weight. As we say ‘slow and steady wins the race’.
MYTH 5: Snacking Will Not Help You to Lose Weight.
FACTS About Snacks
Depends on the type of snack that we select. If we gorge on chips, cookies and candies, then that’s a bad choice. Prefer healthy snacks like salads, sprouts, soups, low-fat yogurt, fruits and nuts in between meals. Snacking in between helps you to reduce the urge to overeat or binge later. Prefer five smaller meals a day rather than taking calories in bulk in one sitting.
Hence, the best way to maintain a healthy lifestyle is to have gradual and moderate changes in our diet, incorporating a variety of foods that provides with a load of essential nutrients along with regular physical exercise. It is advisable to consult a health professional like doctors, nutritionists or health workers for a better knowledge of maintaining a healthy diet regime.