1. Eating Small Meals Frequently Throughout the Day Boosts Your Metabolism
The frequency of food intake doesn't have anything to do with how fast your metabolism runs (caffeine may slightly jump-start it), according to Dr. Yoni Freedhoff, founder of Ottawa's Bariatric Medical Institute. Believe it or not, "skinny" individuals have slower metabolisms because "there is less of them to burn while at rest." Instead of worrying about eating habits, it would be more helpful to consider how muscle burns calories. A person with a more significant amount of muscles will have a faster metabolism, which can boost weight loss.
2. Eating Protein And Carbs At Separate Meals Will Help You Lose Weight
The idea behind this myth is that since different enzymes digest protein and carbs, it'll be healthier and improve your digestive system to eat them separately. How much proof is there of this? Diddly-squat. It's more beneficial to pair fiber-rich carbs and protein instead of separating them. For example, eating apples and peanut butter fills and controls your blood sugar at a maintained rate, preventing a binge session.
3. You’re Stuck With Your Metabolism
Many people blame their failure in losing stubborn fat on a slow metabolism. We talk about our metabolisms like they have the last word on our physical shape. That, however, is not true. Getting enough sleep, drinking more water, drinking some caffeine, and eating a sufficient amount of protein are all things that can speed up the metabolism. Reverse dieting is also an approach to consider. With this method, you gradually increase your calories over time without gaining significant body fat. Do your research!
4. Foods Marketed As “Diet Foods” Will Help You Lose Weight
Many pre-packaged diet foods are advertised as "low-fat" or "low-carb." However, many foods labeled "low-fat" actually have the same nutrition content as their traditional counterparts. Always check the nutrition facts and calorie content. Remember, the calories listed on food can vary 20% from the actual caloric count. So, you may be a little off track. Don't always treat the nutrition labels as gospel.
5. Eating Fat Makes You Fat
In this case, you aren't exactly what you eat. Fat is not the enemy here! Even though fatty foods contain many calories (nine calories per gram), consuming fat will make you feel fuller and make nutritional foods, like vegetables, taste better. Remember that a little goes a long way. Eating a small handful of nuts will keep you fuller than a donut.
6. All Calories Are Created Equal
False! There is such a thing as high-quality calories and low-quality calories. What matters is how much nutrition is packed into each one. While all calories have the same energy content, they do not have the same effects. Protein-rich, nutritionally-dense calories will be more filling than refined calories like the ones in candy. Sequentially, you’ll eat less.
7. Weight Loss Is About Willpower
Yes, it takes some disciplinary measures and commitments to see effective weight loss, and it is not always that easy. Genetic variables can make losing weight a lot harder for people. Some factors that can affect obesity are hypothyroidism, PCOS, and depression. Resistance to the hormone leptin, which tells you if you are too full or hungry, can be a huge factor in weight loss. Leptin regulates how many calories we eat and how they store in our body, so you can see why it's a big deal. Putting these instances aside, weight loss is by no means impossible for people who consider themselves genetically obese. In some cases, learned behaviors, such as poor eating habits, can influence a person's weight.
8. Going on a Diet Will Help You Lose Weight!
Most diets are considered ineffective now. Instead of long-term lifestyle changes, people try a short-lived new year’s resolution or a last-minute pre-bikini or vacation season crash diet. A long-term change in diet, combined with regular exercise, is the most effective weight-loss method. This means making less-drastic life changes over time instead of attempting a last resort method. Sorry, a week-long juice won't get rid of those stubborn love handles.
9. Eating before Bed is a No-No.
This one has been around for years, making midnight snackers feel infinitely self-conscious about their nocturnal tummy rumbles. According to Mary Flynn, Ph.D., a dietitian at the Miriam Hospital in Providence, "Your body digests and uses calories the same way, morning, noon, and night." The only thing to be wary of is what kind of snack you are planning on sneaking out of the fridge in the late hours. You can quickly go overboard.
10. No More Junk Food, EVER!
Keeping foods "off-limits" is counterproductive. It gives you the mentality that certain foods will lead to your failure, giving food more power than it gives you. Enjoying a little chocolate every day will keep you sane and allow you to stick to your diet. Remember: MODERATION IS KEY!