Myths About Weight Loss
Do you really know what it takes to lose weight? Can you really believe
what those ads tell you? Are you confused by what all those experts are
telling you? Do you know that 95% of people who go on conventional diets,
gain back all the weight they have lost and often end up fatter than when
they began? Do you really know what is fact and what is hype?
Losing weight safely, healthily and permanently is not as complicated as it
may seem. Once you know what works and what doesn’t and then apply this
knowledge properly, you can, finally, lose that ugly fat.
This article highlights 15 of the most common myths associated with weight
loss. Understanding them, will help clear up the confusion and help you to
decide how best to lose that weight forever.
#1 Fad diets work best for permanent weight loss.
Fad diets (South Beach Diet, Atkins Diet, Glycemic Load Diet etc.) are not
the best way to lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your diet. You may lose
weight at first on one of these diets. But diets that strictly limit
calories or food choices are hard to follow. Most people quickly get tired
of them and regain
any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients
your body needs. Also, losing weight at a very rapid rate (more than 3
pounds a week after the first couple weeks) may increase your risk for
developing gallstones (clusters of solid Eat Sleep Burn material in the gallbladder that
can be painful). Diets that provide less than 800 calories per day also
could result in heart rhythm abnormalities, which can be fatal.
Research suggests that losing ½ to 2 pounds a week by making healthy food
choices, eating moderate portions, and building physical activity into your
daily life is the best way to lose weight and keep it off. By adopting
healthy eating and physical activity habits, you may also lower your risk
for developing type 2 diabetes, heart disease, and high blood pressure.
#2 Certain types of people cannot lose weight.
We are all born with a genetically pre-determined number of fat cells. Some
people naturally have more fat cells than others and women have more than
men. The number of fat cells increase the older we get.
It was once believed that the number of fat cells could not increase after
adulthood, only the size of the fat cells could increase. We now know that
fat cells can indeed increase both in size and in number and that they are
more likely to increase in number at certain times and under certain
Existing fat cells increase in size when energy intake exceeds energy
expenditure and the excess is stored in the fat cell. An overweight person’s
fat cells can be up to three times larger than a person with ideal body
Fat cells tend to increase in number most readily when excessive weight is
gained due to overeating and or inactivity during the following periods:
1. During late childhood and early puberty 2. During pregnancy 3. During
adulthood when extreme amounts of weight are gained
Normally during adulthood, the number of fat cells stay about the same,
except in the case of obesity. When the existing fat cells are filled to
capacity, new fat cells can continue to be formed in order to provide
additional storage – even in adults.
A typical overweight adult has around 75 billion fat cells. But in the case
of severe obesity, this number can be as high as 250 to 300 billion!
Because of these facts, many people believe, “Well, I have more fat cells
than other people, so what’s the use, I’ll never lose weight”. Some
people argue that obesity is genetic and/or that once you’re obese and your
fat cells have multiplied, it’s an uphill battle you can’t ever win.
It’s easy to search for excuses to explain your failure. It’s easy to
justify current circumstances and low future expectations by seeking out
seemingly logical and scientific facts and explanations.
Here’s the reality.
People who say it can’t be done are just pessimists or they are simply trying
to sell another pill, potion or miracle solution.
As much as some people desperately want to believe in a magic pill or
surgical procedure, getting a lean body always boils back down to nutrition
and exercise. You can’t change the number of fat cells you have (without
surgery), but you can shrink every one of them by changing your lifestyle.
The number of fat cells you possess will certainly influence how difficult
it will be for you to lose body fat. It’s one of the reasons why some people
have a more difficult time losing weight than others and why some people
seem to gain weight more easily than others if they’re not very careful and
diligent with their nutrition and exercise programs.
However, it does not mean that it’s impossible to get lean.
#3 High-protein/low-carbohydrate diets are a healthy way to lose weight.
The long-term health effects of a high-protein/low- carbohydrate diet are
not yet known. Additionally, getting most of your daily calories from high-
protein foods like meat, eggs, and cheese is not a balanced eating plan. You
may be eating too much fat and cholesterol, which can cause heart disease.
You may be eating too few fruits, vegetables, and whole grains, which may
lead to constipation due to lack of dietary fiber and cause a lack of
essential vitamins and minerals. Following a high-protein/low- carbohydrate
diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams (520 calories) of carbohydrate a day can cause
your body to produce high levels of uric acid, which is a risk factor for
gout (a painful swelling of the joints) and kidney stones. High-protein/low-
carbohydrate diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss. But a reduced-
calorie eating plan that includes recommended amounts of carbohydrate,
protein, and fat will also allow you to lose weight. By following a balanced
eating plan, you will not have to stop eating whole classes of foods, such as
whole grains, fruits, and vegetables and miss the key nutrients they
contain. You may also find it easier to stick with a diet or eating plan
that includes a greater variety of foods.