10 Misconceptions About Weight Loss That May Falsely Push You To Quitting
Obesity researchers will declare loudly that “going on a diet does not yield lasting results” and it gets even worse when studies show that diets are a predictor of weight gain which essentially means a large number of those who go on a diet end up fatter than before they even tried to cut down on weight!
It gets interesting, studies have found that dieters lose between 5-10% of total body weight in six months and realize huge health gains.
However, the issue is not losing the weight but the problem is keeping the weight off and now that we know this then let’s clear up some misunderstandings in order to get you back on track.
So, let’s look at the underlying reasons as to why this happens and what is the recommended way to lose weight.
Any diet that asks you to ignore your hunger is sadly going to backfire because it is not sustainable, you can’t sustain it because it is unpleasant.
Intermittent fasting can work but only if you allow yourself to eat your fill from time to time in order to keep yourself motivated.
Carbohydrates are likely going to push you to eat more and this is because some especially the highly refined ones will make you feel less satisfied compared to proteins which have a propensity to keep you feeling satisfied and reducing the need for you to visit the fridge.
Don’t rely exclusively on exercise to lose weight, exercise is good for general health and wellbeing but it is possible to exercise without losing any significant weight. The lesson here is focus on your diet because you can’t treadmill your way out of a poor diet.
Another misconception is that weight loss is a linear process where you lose some pounds or ounces daily but this is just not true because you are not factoring in things like water retention. Your body will retain water differently on a day-to-day basis so stop walking around with your scale.
Hunger is a biological response and that is why it is a challenge to maintain massive weight losses. When you eat less than you are used to you get hungry and it gets worse when you’ve actually lost significant weight. It’s not a matter of willpower but biology.
Another misconception is that you just need to maintain your diet once you hit your target weight, but this has been proven not to work because the body responds to weight loss by trying to make you fat again and it does this by restraining your RMR (Resting Metabolic Rate) which means you will need to continue reducing how much you eat to just keep the weight off.
Another misconception is that people talk about avoiding fat when trying to lose weight, however, the right question would be which fats to avoid. Avoiding fat entirely has been shown to bring about weight gain because you will likely replace this with sugars. Remember, sugar is highly addictive so this battle might be even harder.
There is another misconception that I will not even bother to go in depth and that is sugar substitutes with zero calories are good for you. Artificial sweeteners are not you magic bullet against sugar cravings period.
Lastly, and a follow up on the point above is calories are not just calories, don’t just focus on the quantity and sit on you couch saying you have achieved a calorie deficit.
How Do You Win
If you are not just looking to temporarily look good in your bikini over summer then think long term in terms of years not weeks.
Go slow, here what I mean is proceed with a gradual and not rapid plan because it is a lot easier to keep weight loss achievements when the loss was gradual.
Choose a diet plan that does not force you into prolonged periods of hunger. This is not only unpleasant but will likely backfire.
Consider not setting any targets but if you must then make sure they are realistic. Remember, to also have a “maintenance” plan once you hit your target.
Pick an exercise routine that works for you because it should be something you want to continue doing in the long term. You hate the gym? Pick something else.