5 Weight Loss Myths: Which Do You Believe?

Myth 1: To lose weight, I have to stop eating carbohydrates.

After a period of so-called tucophobia, the last few years are at a time when carbohydrates are considered the main culprits of excess weight. Low-carb diets are among the rarest trends right now, sometimes backed by a fear of gluten because gluten = pastries = carbs. Forget those one-sided, simplistic theories and unrelated connections. The truth is, as you probably guessed, somewhere in the middle. It’s important to distinguish between appropriate and inappropriate carbs (and we deliberately don’t say good or bad). In connection with inappropriate carbohydrates, industrially processed foods, sugary drinks, white flour, white rice, etc. are mentioned. Appropriate carbs include wholemeal products, fruits, some vegetables, legumes, nuts, and seeds. These foods are a source of fiber, which is important not only for weight loss, but especially for the proper functioning of the digestive system. Carbohydrates are also the body’s main source of energy, so symptoms can cause symptoms such as fatigue and low blood sugar. In addition, foods containing healthy carbohydrates also provide the body with the necessary micronutrients. So if you were to cut carbs from your diet, wait. Instead, reevaluate their type and quantity.

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Myth 2: Snacking is bad for weight loss.

Snacks between main meals are not an obstacle to weight loss. What can prevent you from losing weight is its composition and size. The basis of weight loss is a calorie deficit, when you consume less energy than you expend. And it doesn’t matter whether you spread your daily intake between three or five meals. There are people who will like the first option, and there are people who can’t afford the second. It’s about trying to find out which group you belong to. If you decide to have a snack, choose quality foods in reasonable quantities. Nuts, fruit yogurt, cucumber hummus, fruits, vegetables, or hard-boiled eggs can be a good option. If you’re cutting back, watch portion sizes, fat levels, and sweet variations in the morning. And don’t forget the so-called mindfulness even at the snack bar. This means eating calmly, feeling everything you eat, and avoiding rapid swallowing in front of the computer. Also, before you start snacking, try to figure out if you’re really hungry or just looking for a distraction. The habit of having a snack in constant view or a drawer full of supplies just in case…

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Myth 3: Healthy eating is expensive.

We hear this argument quite often and we understand why, but we need to think a bit more broadly. First of all, you definitely don’t have to have everything in organic quality. Even normal foods are healthy and nutritious. Second, you don’t have to buy every superfood you hear about. Sure, it’s an exciting opportunity to try something new, but it’s certainly not dogma. Also, we have a lot of so-called superfoods in the Czech Republic, we just don’t usually label them like that. Have you ever thought that it could be sauerkraut, blueberries, blackberries, Brussels sprouts, flax, sunflower and hemp seeds or wild garlic? Stick to locality and seasonality. You can also save a lot of money through smart shopping and meal planning. The zero waste trend can also be a great source of inspiration.

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Myth 4: Starving yourself or skipping meals is the best way to lose weight.

Yes, the key to shedding extra pounds is the aforementioned calorie deficit. But you should get started by sensibly adjusting your diet and increasing your physical activity, not by starving yourself or skipping meals. This path only leads to an eating disorder. It is the same for too drastic diets with a low energy intake and voluntary elimination of certain food groups. Even if you manage to lose weight this way, the question is what are you left with other than fat, and you certainly haven’t helped the body, rather you have scared it off, so it will store enough energy in supply at the next opportunity, what if you ever decided to do such experiments… Lo and behold, the yo-yo effect is in the world. If you are going to argue – and what about the so-called intermittent starvation, then we must immediately add that in this case it is not a question of limiting the number of calories, but only the time during which you consume them.

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Myth 5: I’m not overweight, I have heavy bones.

So we’ve probably heard or used this before. The myth, however, is only part of it. Of course, there are people whose skeleton is larger, more powerful in nature, and therefore heavier compared to someone smaller, but unfortunately that’s where it ends. Bones make up about 15% of body weight, but it’s not the weight that counts. Many people with more powerful skeletal builds weigh more than they should at their height simply because of excess fat. Simply put, whether you gain or lose weight, you don’t gain or lose bone, do you?

More myths and other great articles can be found in the new issue of Dieta magazine. Buy it in our online store iKiosek.cz! You order today, you have it in your mailbox tomorrow. And delivery is free.

Agata Hanychova Author: Ivy E. Morwen, Editor of Diet Magazine

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