There is no shortage of advice on how to lose weight on the Internet. While some tips are helpful, others are ineffective, misleading, or downright dangerous. Here are 8 weight loss tips you should ignore completely.
1. Always eat breakfast, even if you are not hungry.
You may have heard that eating breakfast is important to boost your metabolism afterwards. have slept through the night. So many people force themselves to eat in the morning, even if they are not hungry. However, eating breakfast is not necessarily good for weight loss. In fact, studies have shown that eating or skipping breakfast has very little effect on weight, and that skipping breakfast can even lead to slightly more weight loss.
In one study, people who skipped breakfast ended up eating 144 more calories at lunch, compared to people who had a meal in the morning. However, at the end of the day, their total calorie intake was still 408 calories lower. Skipping breakfast is a form of intermittent fasting, which helps some people lose weight. Intermittent fasting can also have health benefits.
However, everyone is different, and some people benefit more from eating breakfast. The current thinking is that if you are not hungry in the morning, there is no reason to eat breakfast. If you are hungry, make sure you eat a high protein breakfast so that you are more satisfied and less likely to overeat for lunch
2. Don’t weigh yourself every day
Your weight can fluctuate from day to day depending on several factors. This is why many sources claim that you should avoid weighing yourself every day when trying to lose weight. While it sounds logical, the opposite may be true. In a 6-month study of people who were overweight or obese, people who weighed themselves daily consumed fewer calories and lost 6.6% of their body weight, on average, compared to people of the control group, who lost less than 1% of their body weight. In another study, researchers looked at the weighing habits of 40 people who were overweight and found that those who took breaks for more than one months had a greater risk of gaining weight.
Frequent weighing allows you to take responsibility and confirm that your weight is moving in the right direction. Some studies have reported that weighing daily did not appear to cause eating disorders or negative psychological effects, such as poor body image. However, for some people, checking the scale frequently can become a source of anxiety. If you think it’s bad for your psychological health, it’s best to avoid this strategy. It is important to keep in mind that your weight can fluctuate on a daily basis. Hormonal changes, fluid balance and frequency of bowel movements can affect weight. These changes do not reflect fat loss or gain.
3. Doing Juice Detox Cures
Juice detox cures, also known as juice fasts, are very popular. Their promoters claim that you can lose up to 4.5 kg in a week and rid your body of toxins. However, very little research has shown that cleansed fruit juices are safe or effective. In one study, women drank a mixture of lemon juice and syrup containing less than 500 calories for 7 days. They lost weight and reduced their insulin resistance.
Any diet this low in calories will lead to weight loss, but it is unlikely to produce lasting results. One of the main problems is that a cleanse does not establish the kind of healthy eating habits necessary to maintain weight loss over time. Additionally, these juices tend to be high in sugar and low in protein, which is not good for appetite control and health. When it comes to detoxification, your liver and other organs perform this function on a daily basis. It is not necessary to do a “cleaning”.
4. Don’t lose weight fast
The classic advice is to lose weight slowly so that you are more likely to maintain your weight. While it’s okay to lose weight slowly, the most recent research indicates that losing weight faster in the beginning does not increase the risk of regaining weight. In fact, losing weight fast appears to be beneficial for long term weight loss (10%). One study found that people who lost weight quickly in the first month were five times more likely to have lost 10% of their body weight within 10 months, compared to those who started to lose weight more slowly. However, some methods of losing weight are better than others. Cutting back on calories to extremely low levels may lead to rapid weight loss at first, but it is unlikely to be lasting.
5. Choose Cardio Exercise
Cardio exercise, also known as cardio or aerobics, reduces your stress levels and is beneficial for your heart and overall health. However, cardio is not the best exercise strategy for weight loss. The response of weight loss to cardiovascular exercise depends very much on the individual. Some people lose weight in response to cardio exercise, while others keep or gain some weight. The best strategy for getting in shape and maintaining muscle mass while losing weight is to combine strength training and cardio.
6. Minimize Foods High in Natural Fat
Despite the general opinion, not all fats are bad for you, and avoiding all fatty foods won’t necessarily help you lose. weight. Fat contains twice as many calories as protein or carbohydrates, but it’s also very filling and takes a long time to digest. Low-fat diets, in which fat accounts for less than 28% of all calories, generally perform worse than others diets, such as low-carb diets, when it comes to weight loss (18%). In fact, foods that are naturally high in fat, including avocados, nuts, and coconuts, can help with weight loss. Fatty dairy products contain a fat called conjugated linoleic acid (CLA), which research has linked to reduced body fat and improved insulin sensitivity. On the other hand, eating or drinking fat-free or low-fat products in an effort to cut calories can backfire, as many of these products are loaded with refined sugar. While eating foods that are naturally high in healthy fats can work in your favor, adding a lot of fat to your food doesn’t help. Adding too much fat can increase calories so much that you won’t lose weight. That said, ultra-low fat diets, in which fat is less than % of calories, may have some health benefits. weight loss.
7. Eat every 2 to 3 hours
You may have heard that it is best to eat many small meals throughout the day to keep your metabolism going. This is a myth.
In a small study, researchers gave two groups the same number of calories, in two large meals, or spread over seven small meals. They found no difference in calories burned between the two groups. Controlled studies have shown that eating many small meals does not lead to greater weight loss than eating three or less meals a day.
Additionally, research found a link between frequent meals after weight loss surgery and reduced weight loss 6 months after the procedure. The main problem with snacking or eating many small meals is that you often end up consuming more calories than your body needs.
8. Focus Only on Calorie Intake
If people have to create a calorie deficit in order to lose weight, calorie intake is only part of the story. The type of foods you eat have a big effect on hunger, appetite, and the hormones that control weight. These factors can affect your ability to achieve a calorie deficit. For example, eating a pack of 100 calorie pretzels is not the same as eating 100 calories from fruit. Pretzels are made from refined carbohydrates, which can increase blood sugar levels, cause hunger, and lead to overeating.
In contrast, consuming the same amount of calories from High protein foods cause hormonal changes that increase satiety and reduce hunger. Additionally, protein has a higher thermal effect than carbohydrates or fat, meaning it burns more calories during and after digestion. Studies have shown that calorie intake naturally decreases when you limit carbohydrates, and that weight loss is greater in low-carbohydrate diets than in low-fat diets.
Finally , although calories were all that mattered, it is very difficult to accurately assess how much you are eating. One study found that people with obesity underestimated their actual intake by 47 on average. In addition, the number of calories shown on processed foods is often inaccurate
Do you like our content?
Receive our latest publications every day for free and directly in your mailbox