Fad diets may promise fast results, but they’re not sustainable and often lead to weight gain later on. After a year of working out, I wanted to be lean so that I can show off my abs on social media. I was not fat but not ripped too. I started dieting, leaving everything which included fat and sugar (rice, sweets, potato, milk, etc) for about 3 months, after a gradual weight loss I stopped losing weight and lost a decent amount of muscles, my body had shrunk, then I couldn’t continue my diet and started eating unhealthy foods. Instead, focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats. Making small, realistic changes to your eating habits will help you lose weight and keep it off in the long run.
Myth 2: “Cutting Out Carbs Completely Leads to Faster Weight Loss.”
I have been eating oats for years now in my morning meal before my workout. The strength that you will observe in the gym will be fabulous. While cutting carbs initially leads to weight loss, it’s not a sustainable or healthy way to lose weight. Carbohydrates provide our bodies with energy and are essential for maintaining good health. Focus on incorporating healthy carbs like whole grains, sweet potatoes, and fruits into your diet.
Myth 3: “Eating Small, Frequent Meals Boosts Metabolism.”
During lockdown, my big brother came home ripped with lots of muscles and strength. He was a fat kid since childhood but after years of workouts his metabolism changed, whatever he eats didn’t have an effect on his body, his metabolism had changed but it was not constant. After 3 months of an extremely poor diet, his metabolism rate reduced and whatever he eats had a strong effect on his body. Eating every few hours won’t magically boost your metabolism. Your metabolism is determined by multiple factors like your age, gender, and physical activity level. Instead of worrying about meal frequency, focus on eating a balanced diet of nutrient-dense foods that align with your health goals.
Myth 4: “Supplements are the Magic Solution for Weight Loss.”
In the initial days, you don’t even need any supplements, these are just marketed for the sake of profits. The name only suggests that it supplements something which is food. Food is food you cannot replace it with any supplements. Supplements won’t make up for an unhealthy diet and lack of physical activity. While some supplements might help you burn a bit more calories or curb your appetite, they’re not necessary for weight loss. Focus on eating a balanced diet and engaging in regular physical activity and leaving the supplements out of it.
Myth 5: “Cardio is the Best Exercise for Weight Loss.”
In my gym, I have seen obese people trying for years now to get in shape but no matter how much consistent they are, they lose fat too slowly, and seeing results after so much work is depressing. While cardio is essential for cardiovascular health, strength training is essential for building muscle mass, which helps your body burn more calories at rest. Incorporating both strength training and cardio into your weekly workout routine is the most effective way to lose weight and maintain a healthy body.
Myth 6: “Skipping Meals Accelerates Weight Loss.”
Skipping meals leads to overeating later on and disrupts your body’s natural hunger signals. Instead of skipping meals, plan to eat every 3-4 hours throughout the day to keep your metabolism and energy levels steady. Actually, it totally depends on you as an individual, if you are mentally resilient enough to not eat afterward, you can go for this, but most people will not be able to stop their mouth after some time. What I prefer is to not eat until the afternoon and then directly eat at night. Maintaining a gap of 8 to 10 hours between meals has been helping me not gain weight even if I eat junk food.
Myth 7: “You Can Spot Reduce Fat from Specific Areas.” I had an idea that if I do lots of crunches and planks my abs will be visible. Yes, it’s true in a sense as it makes your abdominal muscles stronger which will make the muscle thicker and more visible. The fat which covers surrounds your muscles what about that, it won’t let you flaunt your abs. Contrary to popular belief, doing endless sit-ups or crunches won’t give you a six-pack overnight. It Is not possible to spot-reduce fat from specific parts of your body. The only way is to keep on eating a balanced diet and always be in calorie deficiency, after a point it will become a habbit, you will lose fat from the spot you want (love handles), but this will happen probably in the end.In conclusion, there are no shortcuts to sustainable weight loss. Instead of buying into common weight loss myths, focus on a balanced diet and engaging in regular physical activity. Incorporating both cardio and strength training into your routine, eating healthy carbohydrates, and avoiding fad diets and supplements are all crucial components of a successful weight loss plan. Remember to be patient with yourself and focus on progress, not perfection. Keep pushing toward your fitness goals, and the results will come!