7 weight loss myths you need to stop believing
Planning a post-lockdown diet? Liz Connor asks the experts to separate fact from fiction
According to a survey by King’s College London and IPSOS Mori, 48 per cent of people in the UK say they’ve seen the scales creeping up during the pandemic. Understandably, many of us have turned to food for comfort, plus our lifestyles became more sedentary. But if you are thinking about a post-lockdown health kick, it’s a good idea to approach it sensibly. We asked experts to talk us through some of the most common weight loss myths ....
You can target ‘problem areas’
“Unfortunately, if your goal is to solely lose weight off somewhere specific, like your tummy, you’re probably going to experience disappointment,” says David Wiener, training specialist at Freeletics (freeletics.com). “Weight is lost by eating a healthy, balanced diet along with regular exercise, but everyone is different, you can’t predict where the fat will be shed from first.”
Carbs should be avoided
“Most fad diets revolve around cutting out specific food groups, such as carbs, claiming it’s a fast-track solution to weight loss,” says Wiener. Carbohydrates are vital to a balanced diet, though. They’re the body’s main source of energy for the brain, and contain essential dietary fibre, which aids digestion. “Carbs make you feel fuller for longer, which means you’re less likely to binge on snacks throughout the day,” Wiener adds.
Some foods speed metabolism
The popular theory goes that the “faster” your metabolism, the more calories you burn and the easier it is to keep weight off. “Foods and drinks such as green tea and protein-rich foods are renowned for being good at speeding up your metabolism,” says Weiner, who warns “spiking” your metabolism only lasts a few hours.
Biology has no effect on weight loss
Weiner says: “People’s bodies are affected differently because of varying metabolisms, hormones and muscle mass. Some ‘diets’ or training regimes will have great success with some people and not with others. You could take more time to lose weight than others, and that’s totally fine. ”
Detoxing is good for you
Jo Travers, author of The Low-fad Diet, says: “A healthy, balanced diet is called such because it is healthy and balanced. When you cut certain foods, the gut isn’t getting what it needs. A juice detox is a key example. There is very little protein content in juice, so your body will be forced to break down muscle in order to complete important processes like making hormones, enzymes and neurotransmitters. This is usually why people rapidly lose weight on a juice fast; it’s mainly muscle.”
Fats are ‘bad’
Elliott Upton, personal trainer at Up Fitness (upfitness.co.uk), explains: “Fats contain more calories than protein and carbs, so they’re just easier to overeat – there are nine calories per gram of fat, compared to just four calories per gram with carbs and protein.” He says healthy fats are vital to hormone production and aid in the absorption of fat-soluble vitamins like A, D, E and K. “You should avoid man-made ‘trans’ fats, which can be pro-inflammatory and are associated with myriad health complications. Healthy sources of fat to include in your weight loss diet are oily fish; nuts; seeds; butters and oils.”
Losing weight should always be a linear process
Rather than quick-fix diets and fast weight loss, think in terms of a general lifestyle change that takes time. Wiener says: “It’s normal for weight to fluctuate up and down. For example, people are ‘lighter’ in the morning. And for women, holding onto water weight can become more significant during their menstrual cycle.” The bottom line is that making small lifestyle changes and adopting healthy habits over time can help you lose weight in a sustainable, healthy, enjoyable way. ■