Getting to or maintaining a healthy weight is something most people aspire to. But there aren’t that many subjects that are as misunderstood as weight loss. Some myths about losing weight have circulated for decades, if not centuries, and people still abide by them. While some of them might be benign, some could end up ruining your weight loss efforts, or at least, not get you the level of weight loss you expected. Let’s take a look at a few things people get wrong about losing weight.
Concentrating Too Much on Cardio
This is one of the most pervasive ideas about losing weight and fitness in general. So many people automatically equate weight loss with spending hours on the cycle or treadmill. This is one of the reasons why they end up discouraged. In reality, strength training is where it’s at if you want to burn fat fast. You should integrate both into your exercise regimen, but strength training beats cardio in many ways when it comes to losing weight.
The most important part is that with cardio, you might be losing weight, but not necessarily in the way you want it. For instance, if you spend too much time on cardio but neglect strength and also have a diet that is low in protein, you might start losing muscle mass and tone as you lose fat. You will then be left with a soft body with a perpetual layer of fat on top of it.
But, when you mix cardio with a good strength routine and proper nutrition, you will get toned and lose most of your weight in fat and not muscle. Not only that, but muscle mass demands a lot of energy for maintenance, which ramps up your metabolism. This means that you will either lose more weight on the same diet or eat more without gaining as much weight.
Cardio Can Only Be Done On Machines
This is another major mistake people make. Many assume that you can only do cardio at the gym. The truth is that you can do cardio from wherever you are at any time and it doesn’t have to be cardio exercise specifically. For instance, you could decide to play sports instead. Joining a league and playing competitively could be one of the most fun ways to lose weight. You’ll also be committed to games which will give you more of an incentive to push through on days you don’t feel like it.
You don’t have to play competitively, of course. Some people like swimming, whereas others may prefer mountain biking or parkour – the choice is yours. The most important part is finding something you actually enjoy. This way, you’ll look forward to doing cardio and start shedding fat faster than you can imagine without realising it.
Not Considering Meal Replacements
A lot of people are sceptical of meal replacements, but that’s only because they go for over-the-counter once-size-fits-all options. If you’re going to be using meal replacements, go for some that were formulated for you by people who know what they’re doing. If you’re looking for a great option, we would suggest you explore this range of weight loss shakes at Shake that Weight. They have everyone go through a quick questionnaire to know who they are and what their lifestyle is like. They will then propose a formula that would work the best for your actual needs. This means that you won’t have to worry about going hungry because you lack some important nutrients or because you’re slightly more active than average. Meal replacements can be a great tool if you’re using them wisely. You also have to make sure that they’re of the highest quality and have everything you need if you want to ward off hunger pangs.
All Calories Are The Same
This is not true. While calorie counting is important, you need to understand that not all calories are absorbed the same by the body. Calories coming from sugars will almost completely be absorbed by the body, but the same won’t be true with protein. While you will ingest them, a good portion of the calories coming from protein will be used to break down and process that protein. You’ll end up storing only a portion of the total calories you ate. So, know that you can give yourself a little bit of leeway when it comes to protein. Not only that, but protein supports muscle mass, and muscles burn fat, so that’s a win-win. Also, try to make it a habit to snack on things that are higher in protein than they are in fat or sugar.
Skipping Breakfast Is A Great Way To Lose Weight
This one’s a bit tricky since it should be theoretically true. If you skip breakfast and keep the other meals the same, then you should be able to reduce your daily caloric intake and lose weight. The problem is that it usually doesn’t play out that way. One study by the American Journal of Clinical Nutrition found that participants who skipped breakfast during childhood and adulthood had higher cholesterol levels, more insulin, and larger waists. One of the reasons that could explain this is the fact that people tend to overcompensate either with bigger meals or snacking during the day. So, unless you have great discipline, we wouldn’t suggest you skip breakfast. Breakfast sets the tone for the rest of the day and can help support weight loss depending on what it’s composed of.
Fat In Food Equals Fat In The Body
This is one of the myths that is the hardest to shake off because it makes sense and was reinforced in us for so many years. But, no, fatty foods won’t make you fat. We know this is hard to believe, but it’s true. If you want to know what the true culprit is, it’s sugar. Sugar, when not used by the body, automatically gets stored as fat. Fat, on the other hand, doesn’t contain enough calories for it to be stored in large quantities. This is why diets like the keto diet are so efficient and popular. It’s a diet consisting almost solely of fat and protein and has been proven to boost fat burning significantly.
So, if you want to make a change to your diet that will allow you to lose weight, it would be a good idea to cut simple carbs from it. If you can’t cut out carbs completely, which is not recommended anyway, go for complex carbs. Complex carbs like whole grains and fruits will help keep your insulin levels steady and will provide you with a steady source of energy. Simple sugars should only be used before or after strenuous physical activity. Simple sugars aid in recovery since they are absorbed more quickly and can start replenishing the body’s glycogen levels. Glycogen is the fuel that muscles use to
function and they need to be replenished as soon as possible after exercise. This is the only time sugary drinks may be beneficial.
As you can see, there are tons of things people simply don’t understand about weight loss. This is why we would suggest that you sit down with a real nutritionist and trainer and make sure that you cross-examine any information they give you.