British experts have collected the most common myths about weight loss that prevent people from getting rid of excess weight around the world. Check if you don’t believe in one of them.
Weight loss is a desirable goal for many of us, but there are many myths that prevent us from losing weight. Understanding which information can be trusted can be very difficult, especially when you consider how many fad diets there are. Experts of the British Heart Foundation (BHF) advise you to forget the 10 main myths about diets that prevent you from losing weight.
After 8 pm, food is deposited on the body
British experts note that weight gain is not related to the time of meals, so even if you have dinner after 8 pm, it does not matter in terms of weight. The BHF stressed: “If you don’t eat more than the recommended daily calorie allowance, late meals won’t make you gain weight. Most people are more likely to be physically active during the day. Eating early can mean you’re using more of the calories you eat to fuel your physical activity, rather than when you’re sitting up or sleeping late at night. An early dinner can also help your body digest food properly. This can prevent indigestion before going to bed. It can also help you sleep better.”
Carbohydrates contribute to weight gain
Carbohydrates have been criticized for a long time, but experts have found out that they are important and useful — in certain quantities. Bread, pasta, potatoes, rice and other carbohydrates are an important component of a balanced diet. Whole-grain carbohydrates are absolutely irreplaceable. It is a source of fiber, which helps the body stay full longer, as well as vitamins: iron, calcium and B vitamins. But refined carbohydrates can really be deposited on the body. BHF warns: “Carbohydrates can become unhealthy if you add foods with a high fat content to them, for example, add butter and cheese to potatoes in a uniform or cream sauce to pasta.” Instead, it is recommended to supplement potatoes with baked beans or tuna, and to spaghetti — natural vegetables or tomato paste.
Pills and teas for weight loss are safe and effective
Many over-the-counter weight loss products available in pharmacies and stores can harm your health. BHF experts emphasize: “The most effective way to lose weight is to reduce the number of calories you eat and drink, and be more physically active. You can do this in the way that will be easiest for you to adhere to, for example, by organizing physical activity before or after work. There are prescribed medications for weight loss available in general practice services, but they are not suitable for everyone. If you’re worried about your weight, you can talk to your doctor.”
Water helps to lose weight
Water is really important for the body, but it will not make you lose weight. However, consuming enough fluids is important from the point of view of a healthy diet. The BHF website explains: “Drinking water and hydration are part of a balanced diet and can help you lose weight. Sometimes, if you feel hungry, you may actually be thirsty. If you want to have a snack, try drinking a glass of water first. Water doesn’t contain calories and sugar, so it’s a healthier option than sugary drinks or caffeinated drinks.”
There are foods that help burn fat
There is quite little evidence that some foods and drinks can help the body burn more fat. The BHF says: “You may have heard this about chili peppers, green tea, citrus fruits, black coffee and energy drinks. While some foods and drinks may not burn more fat, a healthy balanced diet and physical activity can do it.”
Weight loss is a linear process
A healthy and slim body is the result of a constant, not a linear process. It is impossible to lose weight once and for all. And it is even more strange to calculate the gain or loss of hundreds of grams — a person’s weight can undergo minor changes from day to day, and this is normal. It is better to choose diets that can be used in the long term and that imply some mobility, allowing you to alternate holidays and fasting days. This mode will allow you to stay slim throughout your life .
Snacks and alcohol are completely banned
The desire to lose weight does not contradict the fact that from time to time you can afford snacks. And sometimes alcohol — you just need to choose the right diet, which will sometimes allow you to please yourself with simple pleasures. And not all snacks will cause damage to the figure. “A healthy snack between meals can reduce the temptation to eat foods high in fat and sugar,” the BHF notes. Here are some options for healthy snacks: fresh fruits, unsalted nuts, vegetables, rice cakes, hummus.
Low-fat foods are always better than regular ones
Often, low-fat foods may not be the best option, so read the description on the package to understand how caloric and healthy the product really is. BHF explained: “Sometimes fat is replaced with a lot of sugar or salt to taste like the original product. This may not make the low-fat option healthier. Even if the packaging of your product states that it is fat-free, you can check the label to find out about the nutritional value. You can check the amount of “total fat” and the amount of “saturated fat” (unhealthy fat) per serving on the label.”
Only intensive training will allow you to lose weight
If your goal is to lose weight, you don’t need to spend hours on the treadmill. Exercise can help you lose weight if you consume fewer calories, but it won’t do all the work alone. BHF notes that the most effective way to lose weight is to reduce the number of calories you consume with food and drinks. The BHF website adds: “Adults should devote at least 150 minutes of moderate activity each week, such as walking and cycling, or 75 minutes of intense activity each week, engaging in sports such as football. If you exercise to lose weight, you can exercise longer and reduce your calorie intake.” Experts also warn: “Intensive exercises are not suitable for everyone, so if you have any diseases, your doctor will be able to offer safe activities and intensity for you.”
Some diets are so difficult to follow because they are too strict. This makes the struggle pointless. BHF experts explain: “The limited amount of foods allowed by some diets can lead to a lack of essential nutrients and a feeling of fatigue, which is unsafe. It can make your body crave foods high in fat and sugar to give you a boost. Extreme diets or fad diets are a type of restrictive diet — they require a dieter to consume far fewer calories than the recommended daily allowance for adults, and they usually restrict whole food groups. You may be surprised to learn that a treat from time to time can make it easier to follow a healthy balanced diet.”