5 Weight Loss Myths You Should Stop Believing

There are a lot of unhealthy crash diets out there that would make you shed your water weight quickly, but after a few days, you’ll gain the weight back. There are also some restrictive diets and exercise regimens that may help you lose weight but also lose vital muscle mass in the process.

We all know that building muscles is essential not just to our overall health but in keeping fit and toned all over.

These are just a couple of the myths that have turned out to be false over the years, with regards to weight loss.

When it comes to weight loss, there is no shortage of advice out there. Almost everyone has something to say or share about their own weight loss experience. From old wives tales to science-backed biohacking tips, there’s a plethora of weight loss advice.

It can be hard to know which tips are backed by facts when we are all riddled with countless sources of information. Some of these tips and tricks can be dangerous even. It’s best to approach most weight loss tips with caution and with a critical mind.

The best advice should come from the experts — dietitians, personal trainers, health coaches — those with the experience and who are adept in their field of work and study.

There are so many myths about weight loss out there, it’s easy to be misled and get the wrong information that may not only give you little to no results at all but could be detrimental to your health. Let’s take a look at a few of them.

Today, Evolve Daily shares five weight loss myths you should stop believing.


1) MYTH: You should lose X amount of weight

Amir Khan standing in front of a lake

ONE Superstar Amir Khan from the EVOLVE Fight Team at MacRitchie Reservoir in Singapore.

Many people set a goal weight that just always seems to be out of reach. Whenever you resign yourself to losing a specific amount of weight, you are essentially setting yourself up for failure. It’s not a great idea for your overall health, let alone success in your weight loss journey.

When it comes to weight, or the actual number on the scale, there are many factors you should consider. Sometimes your body can easily lose water weight, or retain water weight depending on the food you consume. So the number on the scale simply can’t be trusted.

Restricting yourself to lose a certain amount of weight will put you in a constant state of disappointment.

Simply put, good diets do not work overnight. You need to be consistent, and there will be days when the scale just won’t budge. You might compare your weight loss to others and determine that it’s just not working how you want it to.

This will no doubt frustrate you and even make you feel that all of your hard efforts were done in vain. Instead, try to set a more realistic and tangible goal. Change your parameters from the number on the weighing scale to how many inches you lost off your belly, for example, or percentage of fat loss. There are far better ways to measure success.

Manage your expectations well. If you make your goals more achievable and tangible, you’ll be more likely to stick with your diet and exercise program and feel more accomplished when you hit the goals that you have set for yourself.


2) MYTH: Eating certain foods affects your metabolism

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A few years ago, people turned to grazing constantly, eating six meals a day believing, that it would help increase their metabolism. Many health magazines and even some doctors supported this claim, but it all turned out to be a big ruse. Eating so small meals a day, unfortunately, does not help you lose weight since there’s little and inconclusive scientific evidence that it does boost your metabolism.

Some dieting tips based on scientific evidence can get blown out of proportion.  We can blame different magazines and famous celebrity doctors who propagate these tips, leaving all of us feeling frustrated day after day. Though there might be some truth to what they’re saying, it’s safe to say that it’s not a “one diet fits all” kind of thing.

Furthermore, there is a lot of claim to eating certain foods to spike metabolism. Although it’s true that some foods like chili pepper do increase metabolic rate, the impact is not significant enough.

“Superfoods” has been a buzzword for almost a decade. While some researchers claim that superfoods will help us lose weight, we shouldn’t really stick to consuming only these kinds of foods, thinking that is the panacea to our weight woes. The best they can do is to supplement your efforts in the kitchen and in the gym. There is no substitute for a healthy diet and healthy lifestyle.


3) MYTH: You shouldn’t consume carbohydrates

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Muay Thai is one of the most effective forms of self-defense.

Cutting out entire food groups is not realistic for most people. While some people are thriving in a no-carb diet, this diet seems to be too restrictive and not sustainable for long periods of time. Experts studies have shown that it’s actually conducive to weight loss for a diet to consist of at least 40% carbs. Simply put, carbohydrates are important too. They just have to be taken in moderation.

Moderation is the keyword here. Find the perfect balance of wholesome sources of protein, fats, and carbs, and your body will thank you for it. Carbs are your body’s energy and are essential for your body to function. Just the right amount, and it will turn you into a well-oiled machine. Too much of it, however, will result in a sugar crash, leaving you lethargic and lazy.

All in all, carbs are important for your health, and you should have them in your diet. Just don’t have too much of it.


4) MYTH: You have to workout intense every time

choose boxing gym singapore

Korean Superstar Song Ka Yeon from the EVOLVE Fight Team training at Evolve MMA (Far East Square) in Singapore.

Because people crave instant results, many resign to extreme workouts. But the harder you work out the gate, the quicker the burnout.

We all know that burning out is one of the reasons why most people just throw in the towel and quit. But you don’t need to feel like you’re about to die for it to be considered an effective workout. There are many well-placed, whole-body workouts that you can try. It should be a challenge and not a punishment to your body.

Furthermore, weight loss is a marathon, not a race. You may not get the immediate results that you wanted, so it could end up demotivating you, which will result in you making the conclusion that exercise isn’t worth it. But it’s the exact opposite. Exercise is worth it, you just have to give it time!

As they say, good things come to those who wait. It’s all a part of your fitness journey. One of the biggest hurdles you have to overcome is your negative mindset and impatience. Once you are past these and give your body some time to adjust to your new regimen, it’ll pay off eventually. Patience. Sustainable weight loss is about small changes over time.

On average, it takes about 8-12 weeks to see significant change in your body. So give your body some slack.

Try different kinds of exercise to keep workouts interesting. Activities like martial arts, dance, and even biking in the park are fun options. Try to expand your physical activities and not limit them with just gym-based activities. The more fun you have in doing these activities, the higher the chances of it being something you can do regularly.


5) MYTH: There’s a “right/perfect” diet


Consistency is key when trying to lose weight.

Unfortunately, and this has been proven time and again, there isn’t an end-all-be-all single diet that is perfect for everyone. Everyone’s lives and bodies are different and complex, there isn’t a single blueprint that can cater to all of us. Some diets work well on others, while some just don’t. It’s not your fault. It’s just the way your body responds to certain diets.

It’s terribly unrealistic that a combination of food and nutrients, or a certain method of eating will turn you into a supreme athlete. It’s just not healthy to think of weight loss that way. If you want to see changes in your body, you have to live a well-balanced life.

If you want long term and sustainable changes, keep it simple and enjoyable. Life is already difficult as it is why make it harder with these insane and tedious diets? Patience is definitely a virtue when it comes to losing weight, and things won’t happen overnight.

Strive to make better food choices instead of punishing yourself with restrictive diets. Have that slice of cake if you’re craving for it, but eat in moderation, and burn it off in the gym afterwards. Be responsible for your health, and it will change your life.

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