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Top 10 Weight Loss Myths

Top 10 Weight Loss Myths Busted - A must read for every one who wants to lose weight. Be aware of the common myths about weight loss before starting your weight loss journey.

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Top 10 Weight Loss Myths - Common Myths about Weight Loss

Weight Loss Myth# 1 - Fad diet is the easiest way to lose weight

Fact - You may initially lose weight when on a fad diet.

But as fad diets strictly limit calorie intake and food choice, it is hard to follow them for a long time. Besides these diets are not healthy as they do not provide all the nutrients required by the human body. Losing weight at such a rapid rate increases the risk of gallstones formation.

Aim to lose ½ to 2 pounds per week by having the right mix of healthy food, eating in moderate portions and gradually increasing the level of physical activity. That is the best way to lose weight and keep it at bay...!!!

Weight Loss Myth# 2 - Low carb/ high protein diet is ideally suited to lose weight

Fact 1- Carbohydrates don't make you fat but excess of calorie intake makes you fat . Unprocessed carb which satiates hunger as well as has a lot of fiber in it is the kind of carb one must opt for. The higher the sugar and fat contained in carbs, more the chances of putting on weight.

Opt for whole grain pasta instead of white pasta. Remember only a small portion of carbohydrate gets converted to fat in the body.

Fact 2 - A high protein diet can aid weight loss. It is believed that if there is high protein and low carb in the diet, it helps burn more calories when the body converts protein to glucose, a process known as gluconeogenesis. But evidence suggests that the amount of extra energy used for this process is insignificant.

Weight Loss Myth#3 - Eliminate food high in fat and starch from your diet

Fact - Fats give a feeling of fullness and keep your hunger at bay for a longer time. Starchy foods like bread, rice, pasta, cereals, beans, fruits, and some vegetables like potatoes are low in fat and calories. They are important source of energy.

Don't eliminate them from your diet plan but consume very little portions, as much is required to give you a feeling of fullness.

Weight Loss Myth#4 - Eat to your satisfaction and still lose weight

Fact - False! absolutely untrue! Till you don't burn all those calories you have taken in, you are bound to put on weight. There are no quick fix solutions to the problem of obesity and overweight. The basic of any weight loss program is that calorie expended should be more than the calorie intake. It may be true that you can lose weight and eat any kind of food but that is possible only when you eat everything in moderation and have small portions, most importantly increase you daily physical exercise. The physical activity level of obese and overweight people is generally seen to be less than normal so they cannot afford to eat to their heart's content. They have to keep a check on their caloric intake.

Weight Loss Myth#5 - It is fat-free so I can gorge on it

Fact - Remember Fat free doesn't always mean calorie free or low-cal. All those favorite snack food items claiming to be fat free are not to be consumed mindlessly. Their calorie value is sometimes equal to or slightly less than the normal snacks available. If these fat free diet options are consumed in excess they will do more harm than any good, unless the calories taken in through them are burnt. Whatever your body doesn't burn, that excess will be stored as fat.

Weight Loss Myth#6 - Spot reduction through spot training helps

Fact - No exercise can take away excess body fat off a particular area of your body that you consider a problem spot. When the body loses weight it loses weight from all over equally as the cellulite cells begin to shrink. But spot-firming/toning is possible through strength training combined with cardio. By focusing on one area, you may strengthen the muscle of that area. This way the metabolism also gets a boost and the body burns the fat all day long.

Weight Loss Myth#7 - Skipping meals is a good option

Fact - Studies have shown that people who skip their meals, specially their breakfast tend to feel hungrier later on and at that time they eat more than they would normally eat. This results in slowing down of the body's metabolism, as the body has been deprived of its basic caloric need. The body now goes into “starvation mode” and starts conserving calories from what was already eaten and slows down the metabolism. The result of this slowed metabolism is accumulation of more calories as fat in the body. So eventually instead of losing weight you tend to gain weight!

Weight Loss Myths#8 - Over the counter weight-loss pills are effective and safe

Fact - Although a number of weight loss pills are available in the market yet they haven't been proved to be safe and effective. Some like 'Ephedra 'or dietary supplements containing ephedra can be extremely dangerous.

The U.S. Food and Drug Administration (FDA) advices consumers to stop using dietary supplements containing ephedra (ephedrine alkaloids). In April 2004 the FDA banned the U.S. sale of dietary supplements containing ephedra. The FDA had found that the supplement had an unreasonable risk of injury or illness, especially cardiovascular complications------and a risk of death. The data showed little evidence of ephedra's effectiveness except for short term weight loss.

Weight Loss Myth#9 - Avoid nuts when on a weight loss diet

Fact -On the contrary nuts should predominantly figure in a good and balanced weight loss diet. Nuts are full of useful nutrients and rich in polyunsaturated and mono-saturated fats, also said to be effective in lowering: cholesterol, risk of heart disease and also weight! Yes, weight! Some researchers claim that during weight loss program people who eat nuts show greater weight loss and better health than those who do not. Most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

If taken in small measure they make a weight loss diet complete .An ounce of almonds can keep cholesterol problems at bay and 10 whole walnuts a day can keep many a heart problems at bay. Apart from cardiovascular defense, other health benefits of walnuts include boosting the immune system, anti-inflammatory benefits, controlling inflammatory skin conditions and many more.

Weight Loss Myth#10 - You need to sweat while exercising

Fact - Sweating is neither an accurate measure of a good workout nor is it an indicator of the calories being burnt in high gear. Though it is a popular belief but it is not true. Not everyone sweats the same amount under same circumstances. Some people sweat while sitting at their office table, while others just have beads of sweat after doing a strenuous task. But if you are exercising indoors at around 70 degrees Fahrenheit, there is nothing wrong if you aim for a good sweat during a good workout with your heart rate accelerating at the same time.

Weight Loss Myth#11 - Lifting weights will make you “bulk up”

Fact- On the contrary doing weight training and strength training like push-ups and crunches regularly helps you to build muscles, which in turn burn more calories and thus you lose weight even when you are sitting because your metabolic rate is high. Only intense strength training may make you “bulk up”, but doing strength activities twice or thrice a week will only help you in your weight-loss endeavor.

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