Do I want to lose weight? Do I constantly make mistakes in the process? Who can I contact for help? How can I motivate myself and persevere in my decisions? These are just a few of the questions we often ask ourselves in the process of trying to improve our health and lose weight. You do not have to be afraid, because it is never too late to start working on a healthier lifestyle. Of course, everything is unknown to you, or you may have heard how it works somewhere, but you have never tried it? Maybe it's time to visit a doctor or consult a nutritionist!
Changing your lifestyle with an emphasis on a healthy diet and controlling the calories we take in is more important than following the instructions of any modern diet. To help you make important changes in your life, here is a list of most common misconceptions about the diet and food we eat.
What are the fallacies and truths?
1. Fast weight loss is the only way
Forget about the "cool modern" diets that will help you lose extra pounds ast. You may lose weight fast, but you will also gain it back FAST when you stop dieting. During that period, you will deplete all the nutrient reserves in the body. A healthy way to lose weight means that you should lose around 500g to 1 kg per week.
2. If I eat late – I will gain weight
Meal time does not affect weight loss or weight gain. It is important how many calories we take in during the day. If we need to eat in the evening because of your busy daily schedule, you have no reason to worry - as long as you are not consuming more calories than you need.
3. The more meals I skip - the more weight I will lose
The thought that by skipping a meal you will eat less during the day is one big misconception. If you skip a meal, you will become terribly hungry and eat more during the next meal you can’t wait for. It is better to have a healthy breakfast with 4 or 5 smaller meals during the day. Low calorie diets that often go below your basal metabolic rate (BMR) are not sustainable in the long run.
4. If I only eat salads - success is guaranteed!
This is not true. You need protein too, because without protein and vegetables you will be hungry quickly. If you like and want to eat only salads, add a little cooked lean meat, poultry or pieces of fish, cheese, along with lettuce and other vegetables. If you realize that every misconception about weight loss is based on some "easy solution", break them down by educating yourself more. There is no easy way, there is only the right way. Be healthy and satisfied. Lose weight wisely.
5. Diet rich in protein and no-carb diets are healthy
If the calories from your daily menu come only from eggs, cheese and meat, you are depriving your body of important vitamins and nutrients. A diet plan that controls calorie intake is focused on the right amount of carbohydrates, proteins and fats.
Now that we have written a few misconceptions about weight loss and dieting, we would like to give you a few examples regarding the misconception of food.
1. I must not eat dairy products
Dairy products and dairy products with a small percentage of fat (up to 1%) are as nutritious as whole milk, but contain fewer calories. Milk, yogurt and cheese also contain valuable nutrients such as protein and calcium.
2. The labels on the packages are always correct
Manufacturers are told exactly what they have to write on the product, but they are always trying to find a “hole in the law”. If the label says "reduced fat" it does not mean that the product is a healthy, because it does not say how much less fatty the product is than one that does not have a reduced fat content. They like to point out in capital letters some potential advantage of the product, and what is not good is put in really small letters. When you read "great for the heart and blood vessels" on the packaging of margarine, you won't believe it, right?
3. Carbohydrates are bad
Many foods that are rich in starch contain little to no fat. When eaten in the right amounts, carbohydrates do not cause obesity. For example, the Atkins diet, bans consumption of carbohydrates completely. In this diet, people lose weight not because they avoid carbohydrates, but because they have a total caloric deficit, so they eat less than they normally do. I do not recommend this diet either, because it eliminates one whole group of foods that are otherwise the basis of every healthy diet - cereals. Eat cereals, preferably whole grains, as well as rice and bread in the required quantities and you will not gain weight. Just avoid frying the potatoes, because it is a recipe for obesity. Fiber-rich foods can help you lose weight, but they won't help you if you eat to much of it or use too mush sauce.
4. If I stop snacking, I will lose weight
You do not have to give up on snacks completely, just stop eating the ones that are bad for you. Many people, when they get hungry between meals, take what does not suit them at all, sweet / salty, fatty and high-calorie snacks that are rich in saturated fat. To "snack" on healthy snacks, throw out chocolates, chips, fried snacks and other salty or sweet industrial products. Choose fruits and snack to your heart's content. You will get more vitamins and minerals and fewer calories, so that's exactly what you need.
5. Red meat is not healthy
Small amounts of lean meat in your daily diet provide you with healthy nutrients such as protein, iron and zinc. Just choose meat that is lean and fat-free. To have a healthy body without excess weight, avoid fatty foods and forget about extreme changes in diet. Make changes gradually – that is the key to losing weight and maintaining the ideal weight.
A combination of proper diet and physical activity is the best way to lose weight. Reasonable weight loss is achieved when you make smaller, healthier changes in your life and it is sustainable for a long period of time. It is inevitable that change should start from ourselves, only when we become aware of our bad habits and mistakes can we seek constructive advice and help.