Common Misconceptions About Weight Loss!

Dear Friends,

Almost all of us are becoming more health-conscious these days. At the same time, various efforts are being made to keep our weight under control. Excess weight or obesity is widely recognized as the root cause of many problems, including heart disease, high blood sugar, and hypertension. That is why many people today are following various routines, including exercise and diet control. However, in many cases, none of these seem to work. This is due to some common misconceptions about weight loss. Losing weight will become much easier if you dispel these misconceptions. Let’s look at some of them:

1. Avoiding any food group completely
   It is not wise to eliminate either sugar or fat from your diet altogether. Doing so won’t lead to natural weight loss. Even if you do lose weight in the initial stages, the long-term results won’t be favorable. Instead, you should include beneficial fats like omega-3s and whole-grain complex carbohydrates in your diet. If there is no religious restriction, excluding meat from your diet will not necessarily reduce weight. However, eating more plant-based foods throughout the day is advisable. Be mindful, though, that some plant-based foods are high in calories, so they should be eaten in moderation.

2. Banning gluten
   If you eliminate gluten due to an illness or allergy, that’s understandable. Otherwise, there’s no reason to make your life more difficult by cutting out gluten. A gluten-free diet might deprive you of essential vitamins, minerals, and fiber. Eating whole grains is very beneficial. Processed gluten-free foods can often do more harm than good, even though the label might suggest otherwise. Instead, eating whole-wheat bread, even if it contains gluten, is better for keeping you full and aiding in weight loss.

3. Following only a liquid diet
   Liquids like juices and smoothies are often high in sugar. Nutritionists consider eating whole fruits more effective for weight control because of their fiber content. Complex carbohydrates are also difficult to incorporate into liquid diets, which can hinder weight loss efforts.

4. Not eating
   Skipping meals is not an effective way to lose weight. This misconception can slow down your body’s metabolism, making it harder to shed pounds. It’s better to eat small portions of healthy, moderate-calorie foods six times a day. When you skip meals, you're more likely to overeat later, and when this happens repeatedly, your body may store fat in different places, even leading to fatty liver.

5. Losing weight through exercise alone—no diet needed
   Many people believe that exercise alone can help them lose weight without the need for diet control. This is a misconception. To put it into perspective: an hour of exercise at the gym may burn 100 to 300 calories (depending on the type of exercise), but consuming a soda or a burger can add 1,500 to 2,000 calories to your body. So, just exercising won’t suffice. You need to combine it with a healthy diet.

6. Drinking too much water makes the body bloated and fat
   Some people reduce their water intake under the misconception that drinking too much water causes bloating. This is not true. Water is essential for maintaining your body’s metabolism. You should aim to drink at least 8 to 12 glasses of water daily.

7. Weight loss through morning walks alone
   Morning walks are great for both body and mind. They help keep your heart and brain healthy. For older adults who cannot do vigorous exercise, morning walks are highly beneficial. However, if you want to lose weight and tone your body, a morning walk alone is not enough. You should also incorporate a proper exercise routine and a balanced diet.

Thanks