You grab a dress and hold it against yourself in the mirror. It’s the one you wore to last year’s Fourth of July cookout next door. This time, though, it feels tight enough to pop a seam. That can be discouraging, and you’re ready to do something about it. Before diving in, remember: many so-called weight-loss “tricks” don’t work. Here are 10 common myths to skip—and what to focus on instead when you set healthy goals.
Fad Diets
It seems like every few months a new diet makes its way around social media, claiming to be the magic bullet for weight loss. Unfortunately, most of them are phony. Popular diets such as Atkins, Keto, Paleo, or the downright repulsive cabbage soup diet all fail to consider the complex variables of weight management. In short, they may work for some people but usually only work for a short period. Then dieters regain the weight, sometimes even gaining more weight—the antithesis of why people diet in the first place.
Cutting Out Specific Food Groups
Dieting and “cutting out certain food groups” are similar but have distinct differences that set them apart. Fad diets often promise rapid weight loss and tend to be short-term. Cutting out certain food groups such as grains and dairy does reduce calorie intake, but can lead to nutrient deficiencies. A better weight loss solution is to minimize less healthy foods and focus on those that are nutrient-rich. Balance is key.
Drinking More Water
Doctors recommend drinking between 6 and 8 glasses of water a day. Water plays a crucial role in maintaining bodily functions, including digestion, nutrient absorption, waste removal, and cellular function. While drinking water can aid in weight loss by acting as an appetite suppressant and boosting metabolism, it isn’t a sole solution. When combined with a balanced diet and exercise, you might see the number on the scale decrease.
Skipping Meals
It follows logically that since calories are converted into fat, skipping meals will help you lose weight. Wrong! Skipping a meal can slow your metabolism, increase your appetite, and lead to overeating—factors that work against your weight loss goal. Your body will enter a state of starvation mode and begin conserving energy, which can lead to increased fat storage. People who skip meals often end up getting so hungry that they eat more than what their body needs, not to mention lose the willpower to make good food choices when they do eat.
Juice Cleanse
Fruits and vegetables are good for you so juicing will help you lose weight—wrong. While it is true that participating in a juice cleanse can shed pounds, its effects are often only temporary, and they may potentially do more harm than good. A juice cleanse helps the body transition away from solid foods and ideally detoxifies the body. However, there is limited research to support that claim. Fruit or vegetable cleanses can cause deficiencies in fiber, protein, and healthy fats, leading to water and muscle loss rather than fat loss. Additionally, it can lead to disordered eating.
Eat Fewer Calories
The body stores fat when it consumes more calories than it can burn. So, why can’t you just eat fewer calories? Well, it’s not that easy. The body is a complex system with several factors that influence the weight on the scale. Eating less may cause your metabolism to slow down. Essentially, your body will go into survival mode and conserve energy. What works better is having a balanced diet. Moderating unhealthy foods is key.
You Can Target Fat Loss
The body doesn’t care how many crunches you do. It decides when and where you will lose weight. It’s an unfortunate revelation but factors such as hormones and genetics are at play. Contrary to popular belief, you can’t target specific muscles and expect the fat to shed like the tears when you look into a mirror. Cardiovascular exercises, such as running, swimming, or cycling; strength exercises with weights; and high-intensity interval training (HIIT) can be more effective.
Certain Foods Burn Calories
Imagine eating cabbage soup every day—yuck! Fortunately (or unfortunately), there is no magic vegetable or fruit that will help you burn calories. Most doctors usually recommend a balanced diet. Chomping on vegetables and fruits is always a safe bet. Whole grains, lean proteins, and healthy fats, such as avocados, nuts, and olive oil, are also beneficial. Oh, also exercise!
Intense Workout
Good news here! High-intensity interval training (HIIT) can help you burn calories, but this alone will not be enough. HIIT workouts combine short bursts of high-intensity exercise followed by periods of low-intensity exercise and rest. Combine this with a balanced diet, and you will likely burn calories and finally achieve the body you’ve always dreamed of.
Weight Loss Is Linear
We’ll end with a pep. Maybe you want to lose weight so you feel attractive in your body. Perhaps you want to be able to do activities you used to love. Whatever the reason, it is important to know that weight loss is not linear—and it’s certainly not easy. You’re likely to fail and relapse into old habits, and that is okay. It is part of the process. Now take yourself off your computer chair and let’s go for a walk.
