Myth or truth? 8 statements about weight loss

Myth or truth? 8 statements about weight loss

Myth or truth? 8 statements about weight loss

That you can lose weight quickly and easily is a very appealing idea for those who would like to lose some weight.
"Short-term" weight loss methods that promise users quick results are therefore very popular.
However, these methods are not as straightforward as you might think; and even if they lead to the desired success, they usually do so only for a short time.
Of course, weight loss is not science. There are many different opinions on this topic from experts around the world. Many medical theories experience highs and lows of their credibility. One expert will champion one idea, another will contradict one, and this will be repeated again and again.

The result of this is that the layman reads and hears various theories in the media and that he or she is urged to believe different things.
However, it is important to understand that each of us is completely different in terms of weight loss. Just because one particular method has worked for someone does not mean that it's just as successful with anyone else.

With that in mind, we've looked into some of the most common weight loss theories:

  • Theory 1: abandonment of carbohydrates
  • Theory 2: foods with a low-fat content
  • Theory 3: abandonment of sweets
  • Theory 4: Do not eat too late
  • Theory 5: Do not have breakfast
  • Theory 6: Intensive exercise
  • Theory 7: Water burns calories
  • Theory 8: The diet of my friend
Theory 1: Those who want to lose weight should refrain from carbohydrates
This theory spread as the Atkins diet became more popular; Carbohydrates are not used and are replaced with high-protein foods such as meat, eggs, and cheese. Originally there was no limit on fat consumption, but this has since been adjusted.

A number of studies have been done to find out if this type of diet is actually effective. A noteworthy study  in the New England Journal indicated that a low-carb diet for a short time (3-6 months) gives quite good results in terms of weight loss, but that they have no advantages over one for a long time (12 months) traditional low-fat diet and that those who are on low-carbohydrate tend to regain their weight afterwards.
Carbohydrates contain less than half the calories than the same amount of fat. They are also an energy source and should account for about one-third of the food we eat each day. The fiber that they contain also causes us to develop a feeling of fullness and last until the next meal.

Most carbohydrate family starchy calories come from the supplements that we consume; Cheese on the sandwich, a bought pasta sauce with added sugar or potatoes, which we fry in oil.
To permanently lose fat, it is advisable to use fiber-rich carbohydrates such as wholegrain bread, wholemeal pasta, wholewheat rice or shell-baked potatoes. It is also important that you think about what you eat and find healthier alternatives.

Theory 2: Low-fat variants of certain foods help you lose weight
Not necessarily. To replace your favourite food with a variant that contains less fat sounds useful, but the real benefits are minimal.

Unfortunately, it is true that eating fat tastes better. Leaving the fat off also affects the taste. So, to maintain a similar taste, many food manufacturers increase the amount of sugar and thus negate the positive effects of the low-fat variant. Another trick is to replace the missing fat with more salt - and many of us already eat too much of it anyway.
Fat-reduced products can be marketed as such if they contain at least 30% less fat than the full-fat version. A product that contains so much fat, such as cheese, will still contain a lot of fat even in the reduced-fat version; So it will not be an actual low-fat product.
An alternative option is to adjust the portion size. As usual, you buy foods with normal fat levels, but eat less of them.

If you still opt for a low-fat version, check the nutritional values first and see if the reduced fat has not been balanced with added sugar.

Theory 3: Leave out sweets completely is essential to lose weight
Too many treats (products that contain either high levels of sugar or high levels of saturated fat) result in increased caloric intake, making it harder to lose weight. Does that mean, however, that we should completely abandon them to lose weight?
That's what a balanced diet is about; You can treat yourself from time to time, but this should be done in moderation.

Such a diet is not affected by an occasional reward; On the contrary, this can even be beneficial, so you do not miss your favourite sweets too much and give them after a long waiver not too much.
If you reduce the calories you normally consume, the proportion of the hormone leptin decreases; This regulates the feeling of hunger and makes you hungry faster. So if you treat yourself occasionally, it causes the level of leptin to increase again, and the hormone stops feeling hungry and stops the body from storing fat.

Theory 4: Eating something late in the evening is more important
The myth that the food we eat after 8 pm is more demanding has already been refuted in several studies. A calorie has the same effect no matter when it is consumed.
This is more of a factor in what we eat late at night. We tend to resort to an unhealthy snack or fast food instead of cooking something healthy later in the day. Chips, chocolate, ice cream or pizza all contain either a lot of sugar or a lot of fat - or both.

If you tend to consume these foods at night, you may want to consider whether you might want to adjust your diet during the day and eat more balanced foods so that you do not get cravings for them at bedtime.

Theory 5: omitting the breakfast is conducive if you want to lose weight
In short, people who eat a healthy breakfast will find it easier to control their weight.
In addition to the stomach growling, omitting breakfast or other meals causes the blood sugar to fall. This can lead to fatigue or irritability as the body shuts down a bit to save energy.
Those who skip breakfast also tend to resort to sugary or fatty varieties as they eat their next meal to make up for the missing meal. In addition, since your body is still in the "energy-saving mode", it will be difficult for you to burn the calories consumed.

Eating a regular small and healthy meal throughout the day can have a positive impact on weight management. This variant is more effective in the long run and you are not so prone to mood swings.

Theory 6: Hard training is the only way to lose weight

Of course, regular sports have many advantages; However, losing weight through sport alone is extremely hard work.
The NHS recommends 150 minutes of moderate physical activity per week for an adult - but to actually lose weight requires a little more. A study by the Royal Society of Public Health indicates that it takes 22 minutes of jogging to burn the calories of a chocolate bar and 43 minutes for a quarter of a pizza.
To actually lose weight, you have to burn more calories than you eat. The simplest way is, therefore, a mix of both, the right diet and sufficient physical activity.
Physical activity that helps you lose weight does not always have to do with cardiovascular equipment or heavy dumbbells in the gym; even brisk walks, dancing or lawn mowing are activities that can be quite effective.

Of course, hard training burns more calories than moderate physical activity; However, you should be exercising regularly and for someone who does not do much sport otherwise, moderate physical activity is easier to incorporate into your daily routine and helps to create a routine. This usually does not succeed when you head down into hard training.

Theory 7: Drinking water burns many calories
Although studies have shown that drinking water can help burn calories, this effect is rather minimal.
Staying hydrated is essential for your health, and drinking water instead of sugary soft drinks is a simple way to avoid the absorption of so-called empty calories.
It often happens that we confuse thirst with hunger. Drinking water can help us here to produce a feeling of fullness. So the next time you crave a snack, grab a glass of water instead - maybe that will satisfy your cravings.

Theory 8: If the diet worked for one of my friends, it works for me too
We all have different bodies and different metabolisms. A weight loss program that works for one person will not necessarily work for someone else. Some people have a more active lifestyle or occupations where they are physically more physically stressed; Age and genes also play a role.
If you see a problem with your weight or are considering starting a diet, talk to your doctor. He will be able to talk to you about the factors that affect your weight and advise you on a method that best suits your needs.

If your weight poses a health risk, your doctor will probably prescribe you a weight loss drug to better control your weight. Taking this medicine doctor goes hand in hand with physical activity and a balanced diet.

Myth or truth? 8 statements about weight loss Myth or truth? 8 statements about weight loss Reviewed by Jemi Culin on November 18, 2017 Rating: 5

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