The pointer of the scales seems to be glued in some magical way at one and the same place and does not want under any circumstances go down. Whatever tiring exercise we do and whatever super diets we follow there isn’t any result. Jeans are still about to burst open. At first glance everything seems to be so simple we lose weight when we burn more calories than we take. Then what are we doing wrong?
These are the most widely spread weight loss myths and truths.
1. If you keep a diet your chances of losing weight are higher.
True. The problem is that while calculating how many calories are there in a banana or a slice of bread you focus on the details and forget to see the whole picture. Losing weight is not about treating some products as enemies but to view food as a source of health for the organism.
2. You shouldn’t eat after 18 o’clock
False. It is proved that women can put on weight even if they eat once a day. Weight loss is influenced not from when we eat but rather from what and how much we eat. These people that eat small portions of balanced food 5 times a day are more energetic and less likely to put on weight. The only thing you should do is not to eat 3 hours before going to bed. This is widely spread weight loss myth .
3. Less carbohydrates mean quicker weight loss
True. This is the basic principle of most of the low carbohydrate diets. After drastic lowering of the glycogen levels this substance being the main supply of carbohydrates in the organism the decomposition of the fatty layer starts. But this is a double edged sword. The carbohydrates help the production of the happiness hormones endorphins. Their lack leads to bad mood, irritability and lethargy. Not to mention that carbohydrates are the main source of energy for the organism.
4. The less you sleep the more actively you lose weight
False, even though it looks like a completely logical conclusion. During sleep metabolism is slowed down and less energy is used. Consequently if you sleep less fats will disappear quicker. Alas it is just the other way round. If you believe that calculating calories and physical exercise when not sleeping enough will make the extra kilograms disappear then you are wrong. Scientists claim that good sleep is an integral part of the weight loss programme. Researchers from Chicago University studied the behavior of healthy people that have been deprived of sleep and come to the conclusion that sleeping even an hour less that what is needed can result to hormonal imbalance. In this case the level of the hormone that signals satiation is reduced and the level of the one signaling hunger is increased. The result is pretty obvious. The less you sleep the more weight you gain.
5. When dieting it is easy to reduce the quantity of salt
False. Even if you are not one of the 78% of people that always add salt to their food salt comes into the organism through processed food as well. The exact amount of salt can be calculated if you multiply the amount of sodium indicated on the pack by 2.5. For example a can of beans contains 2 grams of salt (8 grams sodium * 2.5). The only way to avoid this is to eat homemade food.
6. A low fat diet is always healthy
False. It is not only saturated fats that raise the cholesterol level in blood. It is proven that certain type of amino acids in proteins also clog the arteries and result in cardio vascular diseases. The reason for this is the low level of folic acid. Enrich your diet with products that contain this acid – vegetables with dark green leaves, green beans, peas, broad beans, root crops, fruit and nuts. If we talk about weight loss myths you have to remember this one when you are going to start your diet!
7. The optimal weight loss is 500 grams a week
True. Don’t trust diets that promise fantastic loss of weight for a week. Quick weight loss is usually due to dehydration. If you switch to your normal eating you will regain the lost kilograms very quickly.
8. Muscles turn into fats if you don’t exercise
False. Muscles are a tissue whose structure is denser and more compact than the one of fats. It is a fact that muscles after stopping exercise are flabby and slack. By the way the reverse process of turning fat into muscles is also impossible even if you spend day and night in the gym. Fitness instructors say that physical activity just helps for the enlargement of the muscles and the more effective burning of fats.
9. Walking is the simplest, most effective and safest way to get rid of the extra kilograms.
True, but don’t fool yourself. If you are walking for 15 minutes every day you are not going to lose even a gram of fats. The norm is at least hour and a half every day as every 10 minutes you slow down and after that speed up to running speed. This is the optimum programme for the even flow of oxidizing restoring processes in the organism. This means that the calories you burnt during the walk will not be restored with the speed of light as it happens after tiring anaerobic exercises.
10. Some medicines may cause weight gain
True. Most often such effect is caused by steroids that are prescribed in cases of rheumatoid arthritis and some other diseases. Steroids stimulate appetite and influence the deposit of fats in the area of the face, shoulders and stomach. The same results can be observed with the use of some antidepressants, anti allergic drugs or tranquilizers.