There’s a lot of bad advice out there when it comes to weight loss. And when you’re really trying to work hard and shed some pounds, chances are you’ll try anything that sounds promising. We’ve all been there.
In any case, lamentably, a huge amount of the "tips" you've heard are just not genuine. In fact, some of the biggest weight loss myths are more likely to do the opposite of what you’re trying to achieve—yes, that means make it harder to lose weight. (No, we’re not trying to ruin your day.)
Here are the top weight loss myths you’ve probably heard, and what makes them total BS.
Myth 1: You can spot lose fat.
As nice as it would be to be able to choose the exact spots we want to lose fat and where we don’t (read: boobs), it just doesn’t work that way. “You can target areas when you’re working out, but you can’t choose where you’re going to lose your weight from,” Kira Stokes, celebrity trainer at BFX studios and creator of the Stoked Method and Stoked Series classes, tells SELF. “Your body is one complete unit, it has to be thought of as such.” Overall, you’re going to lose inches if you work out and eat healthy. But you can’t choose where you’re going to lose those inches from. “And everyone’s body is different,” Stokes adds. So the areas you lose inches in first will differ greatly from where your workout buddy does.
Myth 2: Fad diets work.
Much the same as all patterns, trend eating methodologies are brief. "You do it for two weeks and lose 10 pounds, however what occurs after that due date?" says Amanda Foti, M.S., R.D., a senior dietitian at Selvera Wellness. "They're typically not sensible for long haul supportability." Without an arrangement for transitioning over into a general eating design, a great many people simply backpedal to old propensities and recover the weight. You may need a snappy settle (don't we as a whole), however it won't make you feel so extraordinary. Craze eating regimens are likewise exceptionally prohibitive, which makes them truly difficult to stick to in case you're attempting to live in this present reality. So when you have a work supper and none of your eating routine affirmed sustenances are on the menu, it throws you off and you simply choose to quit. One awful eating regimen down, you promise to begin an alternate one week from now, and the entire cycle begins once more. "I see a great deal of perpetual health food nuts, over, and over, and over," Foti says, for this correct reason.
Myth 3: Cardio is better for weight loss than strength training.
A great many people accept 60 minutes in length run will consume more fat than a short lifting sesh. Not true. Cardio is important for weight loss, but if you’e pressed for time and have to choose one or the other, “you’re better off spending your time on strength training,” Stokes says. “Your body burns more at a resting state the more muscle you have on your body.” So building muscle will keep your metabolism revved for not just an hour after your workout, but all day long, since your body will be working to fuel and maintain those new guns.
Myth 4: Because one plan works for other people, it’s bound to work for you.
There truly is nobody measure fits-all way to deal with weight reduction. “Different bodies need different things, and one diet is not going to work for everyone,” explains celebrity trainer Anna Kaiser, founder of AKT InMotion and co-host of My Diet is Better Than Yours on ABC. “Our bodies function very differently and need different things.” Which is why it’s important to pay attention to what eating plan and fitness regimen work for you. Sure, it’s great to take suggestions from friends who have had weight loss success, but there’s no guarantee you’ll see the exact same results.
Myth 5: If you work out hard enough, it doesn’t really matter what you eat.
Unfortunately, you can’t just do one or the other and call it a day. “People don’t want to hear it, but you’re negating what you’re doing in the gym if you’re going out and sabotaging yourself by not watching what you’re eating,” Stokes says. “In case you're really attempting to roll out an improvement in your body, you need to roll out a total way of life improvement, which incorporates both working out and changing your eating regimen." If you're recently attempting to keep up your present weight, Stokes says a consistent exercise routine might be sufficient. But if weight loss is your goal, diet needs to be a huge part of the equation, too. “Particularly for individuals who have recently that last five pounds to go," she includes, since the individuals who have more to lose may see quick changes while including just wellness or great sustenance into their lives; for those last five pounds, not really.
In terms of what holds more weight, Foti says it’s very individualized. “I’ve had clients respond more to fitness levels increasing, others respond better to diets.” Usually, whatever is the more dramatic change will make a bigger impact upfront. But you’ll hit a wall eventually if you don’t focus on both.
Myth 6: Eating at night is bad.
Whether it’s due to the time of day or simply the food choices people make when they’re tired, late-night eating has long been associated with weight gain. But that doesn’t mean you have to be done dinner by 6 p.m. sharp. “It’s more about your overall nutrition,” Foti says. “If you don’t go to bed until 11 p.m., you can eat at 8 p.m. and still have ample time to digest it.” Going to bed stuffed can disrupt your sleep, but so can hunger pangs. Foti says toward the day's end (ha, ha), it's ideal to eat something light before bed than avoid a supper.
Myth 7: Indulging = cheating.
Foti encourages her clients to treat themselves a couple times each week. “It allows them to not feel so deprived, so they’ll stick with healthy choices longer,” she says. Instead of concentrating on opposing allurement and totally keeping away from specific things, work a couple of liberalities every week into your arrangement. That doesn’t mean three massive cheat meals a week, she says, but working three servings of something in will keep you satisfied without going off track. For example, if you know you’re going to a pizza place with friends on Friday, plan to have one slice. You have to keep your lifestyle in mind, and form a realistic plan that won’t make you miserable or skipping out on social events all the time.
Myth 8: You need to work out harder and longer.
Instead, focus on smarter workouts. If you’re pushing your body so hard that it can’t sustain it, you can end up doing the opposite of what you want to achieve (not to mention, seriously injure yourself). “Overtraining can actually take you too far the other way,” explains Kaiser. “Your adrenals can fail, causing your metabolism to shut down and go into starvation mode.” Which means your body will cling onto whatever fat it’s got for survival. If you’re not used to a rigorous exercise routine, start with just a couple days a week, and work up to a varied routine that includes a balance of cardio, strength training, and flexibility.
Myth 9: Becoming a vegetarian will boost weight loss.
A few eating regimens, similar to veggie lover or vegetarian, have a corona of wellbeing that makes it appear like you'll intrinsically drop beats on them. Be that as it may, you can at present put on weight on a sans meat eat less carbs on the off chance that you don't approach it the correct way. "You can at present be veggie lover and have a considerable measure of garbage nourishment—the main thing it means is no creature items, so you can even now have chips, sandwiches, undesirable sustenances," Foti clarifies. Without a doubt, it will consistently cut (most) wellsprings of immersed fats out of your eating routine, yet regardless you must be cognizant that you're settling on the correct sustenance decisions and not stacking up on basic carbs and sugars in their place.
Myth 10: Working out just makes you hungrier.
A few people have a tendency to maintain a strategic distance from cardio, particularly running, since they assert it just makes them eat more after. But by that logic, you’re supposed to just not work out and not eat? Not exclusively is it not compelling (read: you need to exercise and eat appropriate to shed pounds), however you'll pass up a great opportunity for the majority of the other astounding advantages of activity—and likely be entirely cranky. Kaiser recommends checking your hydration levels first and foremost after getting sweaty. “Sometimes you feel hungry because you’re dehydrated and you sweat too much, but you’re actually just really thirsty,” she explains. Also, being hungry after a workout is a good thing—it means you metabolism is running strong. “The best time to eat is right after you work out because your body is going to use food instantly to recover.,” Kaiser adds. “If you work out and don’t eat, then you’re going to feel crazy hungry the rest of the day and eat more later.” You don’t need to have a full meal right away, but even something light like protein powder mixed with coconut water, Kaiser suggests, will help you avoid that ravenous feeling later.
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