16 Myths About Losing Weight

If we do not combine sports or physical activity with a healthy diet, we will not lose weight just by spending hours in the gym.

There are many prejudices and preconceptions regarding an issue as important as losing weight. And not only when it comes to aesthetics, but also health. Therefore, it is worth taking a look at the following article, in which you can learn about some of the most widespread myths about losing weight, and of course, their corresponding explanation.

16 Myths and Truths About Losing Weight

If your goal is to lose weight, it is best to consult a nutritionist to obtain an appropriate meal plan. In addition, you must be consistent with healthy habits such as physical activity and good rest.

1. To lose weight, it is necessary to eat many times a day

This may be true. In theory, if you go longer without eating, the fat will be absorbed faster. However, there are several different theories in this regard (such as intermittent fasting) and everything will depend on the content of each meal, the characteristics and needs of each person and their goals.

2. Low-carbohydrate, high-protein diets are best for weight loss

Fake. In order to lose weight, it is recommended to have a balanced diet plan, which includes all the nutrients. Do not believe in magic diets or diets that are based on a single food group, since these present various difficulties (see comparative table of this article from the Mayo Clinic specialized site).

3. Everything you eat at night turns into fat

It’s false. If a person usually eats several times a day in small quantities and also maintains his routine at night, he does not have to gain weight in that period.

It is different if it is “saved” to eat more for dinner (something very common). In this case, the body will convert the intake into fat, since it will not expend that energy in the following hours, when we go to sleep.

4. The more you exercise, the more you lose weight.

It is also false. What sports or physical activity does is stimulate the metabolism, causing calories to be burned. However, someone who does not eat a healthy diet will not lose weight just by spending hours in the gym.

5. Red and green tea are used to burn fat

True. Both infusions are excellent to lose weight, not only to burn fat, but also to reduce the accumulation of fluids. This is due to its diuretic properties and the stimulation of the lipoxidation it produces.

Three cups per day are suggested, but this can vary from person to person. The first should be done on an empty stomach, along with a healthy breakfast, which is part of the nutritional plan drawn up by the nutritionist.

6. Age is not a determining factor in diets

This is false. Although age does not matter, everyone can diet and lose weight, the truth is that an adult will need more time to lose the same kilos than a teenager, for example.

7. The blame for the “rebound effect” is on express diets

It is totally true. In this type of fast diet you do not learn to eat well, but you suffer for one or two weeks, you lose weight and it is believed that those kilos will no longer appear.

However, these types of “miracle diets” all they do is mess up your metabolism by eating only a few food groups. As stated in the cited sources, there are no magic bullets: losing weight is a process and takes time.

8. Light foods lose weight

It’s false. There are many myths regarding green label, reduced calorie, light or diet products, whatever you want to call them. People often confuse these words with 0% calories, and this is the mistake. This UPF document clarifies several questions on this subject.

The same goes for whole grains. For example, black bread has more calories than white bread, but provides more fiber and nutrients.

9. You need to starve to lose weight

100% false. It is necessary to know what foods to eat, in what quantities and when. These are the keys to a good diet. Contrary to popular belief, suffering and starving is counterproductive for the body.

If this mistake is made, when it is time to eat, the person will eat desperately, without measuring the consequences. That is why it is so important to plan a varied and balanced diet with the supervision of a professional.

10. Drinking fluids at meals makes you fat.

It is not always true. Many say that it is preferable not to drink anything at lunch or dinner, so that the stomach will focus only on the food it needs to fill itself. However, other specialists do not advise against doing so, since what really matters is the level of hydration of the person and the nutritional quality of the food that is eaten.

The arguments for this theory are that water (or any drink) generates a false feeling of satiety that ends after 30 minutes. So the person goes back to the kitchen, opens the fridge, and eats anything.

Beyond this discussion, outside of meals drinking water is vital because it releases toxins and lowers anxiety. In addition, hydration is a key need of the body.

11. There are 0% fat foods

Fake. All foods have even a little fat, even skinless chicken breast. To lose weight you need to change harmful habits for healthier ones. For example, you should eliminate fried foods from your diet, as they contain trans fats, use olive oil and consume more lean meats.

12. Hot water removes grease

It’s false. It is believed that the body acts like a greasy mess for food, which can be removed with hot water without problems. The body acts in a different way.

To burn this fat, several factors are necessary, knowing the foods that are eaten and, in addition, the calories they provide. As we already said, it is about having a healthy style that also focuses on caloric expenditure through physical activity.

13. You can prepare healthy fast food

Truth. Fast foods are not always unhealthy, it all depends on how they are prepared. Salads are a clear example of healthy fast food and there are hundreds of different recipes.

14. Everything natural is beneficial for health

It is a myth. This is not always the case, as there are some products that are sold as natural and are not. For example, fruits and vegetables can have agrochemicals, pesticides or also be transgenic.

15. Red meat is bad for your health

It’s false. While beef, pork, or lamb have fat and cholesterol, they also provide nutrients such as iron, zinc, and protein. The issue lies in the portions you consume and how often you serve it at the table, in addition to many other issues that we must consider.

• What you can do is  choose leaner cuts and also remove the fat before cooking if you want to lose weight.

16. Eating while watching television makes you fat

It may be true. If you are busy with something else (which can also be your PC, mobile phone, video games or even a book), you will not realize what you are consuming. Therefore, not only will you eat anything but, in addition, you will not know when you are satisfied.

However, it is clear that this does not apply in all cases. If you are leaning toward healthy snacks and working hard to control your portions, watching TV shouldn’t affect your weight.