I would like to cover some weight loss myths I encountered over the years. There are a lot more and covering all of those will take a very long time, but here I will address the top 5.
Myth #1. Diets are useless, once you get off of those, you will gain all of your weight back
Totally wrong. The only way the particular individual will gain the weight back is if he or she got back to the pattern of eating which made him or her fat in the first place. You can’t keep doing the same thing and expect different results. If you want to maintain your new weight, you must change your lifestyle and diet permanently, not the other way around it. It doesn’t mean you can’t enjoy sweets, high-calorie food, or alcohol anymore, you can. However, you can’t consume as much of it as you did when you were overweight.
Myth #2. Eating fat will make you fat
This is a misconception that just refuses to die. Fat is the most calorie-dense nutrient, with 9 calories per gram of fat versus 4 calories in a gram of carbohydrate or protein, however, the human body needs it.
Fat is an essential nutrient and you should not throw it out of your diet. Cutting fat out of your meals will seriously affect your body functions including the effectiveness of fat loss.
While you might want to avoid certain types of fats such as trans fat, you shouldn’t throw away fats out of your diet entirely. And if we will look into the main source of extra energy which later turns into fat, it is generally carbohydrates, not fat.
Myth #3. Do crunches or other abs exercise to burn belly fat
Another old myth that some people unfortunately still believe in. Firstly, it is impossible to spot reduce fat in any particular area. Fat gets reduced throughout the entire body. Some places are generally getting more shredded faster, such as arms and shoulders and some areas are last ones to get shredded, for example, abdominal area for men and hips for women.
Secondly, crunches or any ab exercises burn a certain number of calories and builds muscle size and\or endurance depending on the mode of training. If you are eating too much, you can do all of the crunches in the world and not lose an inch in the waist. On the other hand, if you eat in a calorie deficit, your stomach will shrink even if you don’t do any abdominal exercise. So, do crunches to make your core conditioned, not to reduce belly fat, and there will be no disappointment.
Myth #4. You can lose weight and build muscle at the same time
The short answer is, generally you can’t. An absolute beginner might experience so-called “newbie gains” when he or she cuts fat and gains muscle, but this generally lasts only a few months.
I recommend either sticking with cutting phase (fat loss) or bulking phase (muscle gain). You are having a certain exercise and diet plan which facilitates fat loss when you are trying to cut and you have a certain exercise and diet plan to facilitate muscle gain when you are trying to bulk. This way you will do precisely what is necessary at this particular moment and there will be no disappointment when you try to get everything at once and you don’t get anywhere.
Also, important notice. If someone is trying to sell you a supplement that helps gain muscle and lose fat at the same time, you are being lied to. Unless this individual tries to sell you anabolic steroids. Those are illegal in most jurisdictions and unless you are getting prescription testosterone shots by a doctor to facilitate hormone replacement therapy, just don’t worry about it. Everyone can get fit naturally and for many people, several lifestyle changes can help facilitate hormonal balance without hormones from the outside.
Myth #5. My genetics prevent me from losing weight
This is a common misconception that is only partially true. People are different and it is harder for some body types to lose weight than for others, no doubt about it. There are multiple factors at play such as age, hormonal balance, gender, etc.
Notice, however, I said “harder” instead of “impossible”. Generally, failed diets result from a lack of knowledge, fat loss misconceptions, and over-consuming food, not from the genetic buildup of a particular person.
However, there are some people with legit health issues like thyroid disease and those do make fat loss significantly harder. If you have been diagnosed with one of such conditions, consult your doctor about steps you can take to facilitate your fat loss.
Fat Loss Crash Course | Introduction
Fat Loss Crash Course | Understanding of Human Body Energy Consumption
Fat Loss Crash Course | Intermittent Fasting vs. Multiple Small Meals | Eating Mode
Fat Loss Crash Course | Exercise or No Exercise and How Much?
Fat Loss Crash Course | Dietary Supplements
Fat Loss Crash Course | Understanding Macronutrients and Micronutrients
Fat Loss Crash Course | Weight Maintenance
Fat Loss Crash Course | Top 5 Weight Loss Myths
Fat Loss Crash Course | Weight Loss Motivation
Fat Loss Crash Course Conclusion | Putting It All Together