Debunking top weight loss myths 
Remedies for a quick weight loss are everywhere, from claiming to promise a whopping weight loss within a short period, to the fad diets that claim to work like wonder. The digital media is flooded with too much information on weight loss and not everything is 100 per cent scientific or even sustainable. Here are some top myths associated with weight loss and the facts around each:
Myth 1: Starving yourself is the best way to lose weight
Fact: Cutting too many calories can have a stalling effect on your weight loss goals. If you drastically reduce your daily calorie intake, your body goes into an energy-saving mode to optimize survival. Starvation also leads to chronic changes in metabolism as it causes lean muscle mass to go down which further declines the resting metabolic rate. In short, you might lose weight rapidly for a short while but it comes at the cost of your muscle mass while your fat stores may remain the same. And, once you are on your regular diet, weight might bounce back quickly owing to a slower metabolism.
Myth 2: Carbohydrates should be slashed from diet to lose weight
Fact: The misguiding “golden rule” of many diet strategies work by cutting off carbs from the diet. Carbohydrates are not just found in grains or cereals, they are practically everywhere including fruits, vegetables, nuts, or seeds. The carbs you should slash from your diet are the refined ones made of all-purpose flour like white bread, white pasta, and packaged baked goods. Simple sugars found in packaged cereals or fruit juices are also an example of bad carbs that should be cut off from diet to achieve weight loss. But, the carbs found in whole grains, fruits, and vegetables not only provide sustainable energy but also have beneficial nutrients like fiber, vitamins, and minerals to help you manage your weight better.
Myth 3: Exercising is superior to diet for weight loss
Fact: Always remember, you can never outrun a bad diet. Exercise and good nutrition go hand-in-hand to manage your weight. It may take only a few minutes to hog down excess calories while it might take hours to burn it off. A well-rounded health routine should include balanced eating and optimal physical activity. When it comes to weight loss, what you eat, and how much you move matters more than anything. Just exercising alone can increase your appetite and you might be lured to consume calorie-rich foods. Balancing diet and exercise is the key to weight loss.
Myth 4: There are short-cuts to weight loss
Fact: Weight gain does not happen overnight so losing it will be a gradual rather than a short process. The short cuts to lose weight like starvation, cutting off an important food group, improper fasting or liquid diets can only hamper your weight loss goals in the longer run. Losing weight is not rocket science but it needs proper guidance for you to kick-start it. There are, however, some key factors like- portion control, exercising, balancing micro and macronutrients, sleeping well, managing stress, and an overall positive perspective towards weight loss itself.
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Nmami Agarwal is a guest contributor. Views expressed are personal.
