Debunking Weight Loss Myths: Why Diets Don’t Work

Debunking Weight Loss Myths: Why Diets Don’t Work

As spring approaches, many of us aim to shed those extra pounds before the beach season. To help us navigate the world of weight loss, we’ve consulted Marta Marudova, a renowned dietitian and author of books and articles on proper nutrition and healthy living. Let’s debunk some common weight loss myths together.

Myth #1: Intense Gym Workouts Are Essential for Weight Loss

While it’s true that movement is life and a sedentary lifestyle often leads to excess weight, it’s crucial to differentiate between weight loss and body shaping. Weight loss is achieved through a balanced diet combined with cardio exercises like walking or swimming. On the other hand, body shaping, such as toning your glutes, arms, or abs, requires a combination of diet and strength training.

Many people confuse these two concepts and end up frustrated. For instance, a woman might hit the gym hard for two months, only to find she’s gained weight. This can be explained by the fact that muscle weighs more than fat. Moreover, intense physical activity, especially for those new to exercise, can trigger intense hunger, which can be challenging to control.

Myth #2: Avoid Eating After 6 PM to Lose Weight

Contrary to popular belief, food doesn’t magically turn into fat after 6 PM. Weight loss is achieved through a calorie deficit, not by when you eat. If you’re in a calorie deficit, you can eat after 6 PM without gaining weight. This is especially true considering that many people go to bed late and it’s recommended to have dinner 3-4 hours before sleep.

Myth #3: Fasting Days Aid Weight Loss

While stories of people losing weight on apple or kefir fasts may sound appealing, these methods are neither healthy nor effective for long-term weight loss. Fasting days often lead to consuming more calories the following day, slowing down metabolism and causing rapid weight gain.

For sustainable weight loss, it’s essential to learn how to live with food, not avoid it. Instead of fasting, focus on not overeating and maintaining a balanced diet.

Myth #4: Diets Are Effective for Weight Loss

The word “diet” originates from the Greek word “díaita,” meaning “way of life.” However, in the 21st century, it’s often associated with restrictions and prohibitions. If a diet is viewed as a temporary measure, it’s unlikely to be effective because it will eventually end. Sustainable weight loss requires a lifestyle change, not a temporary diet.

Moreover, restrictive diets often lead to compulsive overeating and binge eating. Therefore, diets are not an effective method for weight loss.

Myth #5: Quitting Sugar Is Necessary for Weight Loss

The World Health Organization permits up to 10% of daily calories to come from simple sugars without harming health or figure. Therefore, it’s not necessary to completely eliminate sugar from your diet. In fact, restrictive eating behaviors can lead to eating disorders and compulsive overeating.

Instead of quitting sugar altogether, it’s better to consume it in moderation, especially if you have a sweet tooth.

Myth #6: Weight Loss Teas Aid Fat Loss

Weight loss teas do not have any fat-burning effects. They may have diuretic or laxative effects, leading to temporary weight loss due to water loss and bowel movements, but not fat loss. Moreover, excessive use of diuretics and laxatives can harm your digestive health.

Myth #7: Superfoods Like Flaxseeds and Goji Berries Are Effective for Weight Loss

While marketers often promote superfoods for weight loss, these claims are usually unfounded. For instance, psyllium, a popular weight loss supplement, is merely plantago seed husk sold at a high price. It’s essential to understand that there’s no magic food for weight loss. Sustainable weight loss requires a balanced diet and regular exercise.

If you’re struggling with weight loss despite your efforts, consider seeking professional help. Remember, there’s no quick fix for weight loss. It requires a lifestyle change, not a temporary diet.

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