With so much conflicting information online, it’s easy to fall for common weight loss myths that can derail your fitness journey. Let’s set the record straight by exposing the truth behind these misconceptions. Misinformation is everywhere and this is especially true when it comes to nutrition. With countless trends and fads circulating, it’s easy to get caught up in the confusion. As the summer draws closer everyone is looking for that ‘miracle diet’ which will have them in their best shape.
Read on as I explore 5 popular myths around weight loss, and reveal the science behind them backed by credible research.
Weight Loss Myth #1 – Carbs make you gain weight
If we consume lots of carbohydrates, it is highly likely that we will store more carbs as glycogen. For each gram of glycogen we store in the body, approximately 3-4 grams of water are stored alongside it. This is because glycogen binds with water molecules when it is stored in the liver and muscles. This explains that when you eat a high carb meal, you will store hold on to more water and your scale weight may increase. However that does NOT equate to direct weight gain (unless of course there is calorie surplus).
When glycogen is used up during exercise – the associated water is also released which contribute to fluctuations in body weight. This also demonstrates the need for carbs. This is especially true if you are taking part in frequent exercise. Many studies also show that people eating primarily carbs can lose just as much weight as in other diets once calories in suppresses calories out.
Weight Loss Myth #2 – To lose fat, you need to reduce insulin
Yes it may be true that insulin increases fat storage and decreases fat breakdown, and there is some truth that insulin increases appetite. However we do not need to completely eliminate it to lose fat. In one study with a high carb vs lower carb diet, with 20% more insulin found in the higher insulin group – both fat loss were the exact same. If insulin was the only thing that mattered the most that would not be possible!
Many people believe that insulin spikes appetite. In turn causing it to lose control which is a main cause of obesity. If that was the case, why don’t people who want to put weight on why can’t they eat noticeably more?
Weight Loss Myth #3 – Eating breakfast ‘boosts’ your metabolism
Research shows that there are no huge differences in metabolic output between eating breakfast and not eating breakfast. Rather than skipping it and starving yourself, or forcing oats down in the morning when you are not even slightly hungry because you think it’s the correct thing to do – you should listen and learn what works best for your own body.
If skipping it means you will overeat at lunch and dinner then eating something at least may pay off long term. However, you do need to consider its impact on metabolism. Think about what works best for you and make sure you keep to your calorie count.
Weight Loss Myth #4 – You can spot reduce fat
No, you cannot spot reduce fat. Spot reduction, the idea that you can target fat loss in specific areas of the body through exercises, is a common myth. Fat loss occurs throughout the body as a whole. It is driven by creating a calorie deficit through a combination of diet and exercise.
While you can strengthen and tone specific muscles with targeted exercises, fat reduction will happen based on your genetics and overall body fat percentage. Not just in the areas you focus on. Sorry for the bad news!
For example, doing hundreds of crunches won’t directly burn fat from your belly. It will however, strengthen the abdominal muscles beneath the fat. To lose fat in any area, a holistic approach that includes a balanced diet, strength training, and cardiovascular exercise is most effective.
Weight Loss Myth #5 – Supplements are necessary to lose weight
The first mistake people make when they decide they want to lose a few kilograms is go straight to their nearest supplement store and spend a bomb on supplements. Supplements that are promised to speed up weight loss. Supplements are not necessary for weight loss. Again, sustainable weight loss ONLY depends on creating a calorie deficit. You need to be burning more calories than you consume. It needs to be done through a combination of healthy eating and physical activity.
While certain supplements may claim to accelerate fat loss or boost metabolism, most are not backed by solid scientific evidence. Some can even have harmful side effects. Food first always. Once you hit the basics with your nutrition then you can look at supplements to enhance your performance. That said, some people may benefit from specific supplements if they have nutrient deficiencies (e.g., vitamin D, iron) that could impact their energy levels or overall health. However, these are not directly tied to weight loss.
Weight Loss Myths – In summary
In a world filled with weight loss myths, it’s crucial to separate fact from fiction to achieve sustainable, science-backed results for your health and fitness goals. Nutrition misinformation can lead to unhealthy habits and confusion. Always be aware of people trying to sell supplements and making false claims to get you to sped money. Remember that the way to lose weight is to consume less calories than you are ingesting, no matter what the macronutrients. Don’t believe everything you read!
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