As summer approaches, it's natural for many people to become more concerned about their appearance and it can be tempting to look for ...
As summer approaches, it's natural for many people to become more concerned about their appearance and it can be tempting to look for quick fixes to reach a goal, whether it's a restrictive diet or a demanding workout routine.
The truth, however, is that shedding a few “pounds” doesn't have to be an unpleasant experience. See this and other weight loss myths:
1. I need to focus on losing my belly
We all read about diets that promise a “flat belly”. However, wherein the body fat accumulates is largely determined by genetics and gender.
Thus, it is more difficult to get a fat reduction in specific areas. To achieve the maximum increase in fat burning, the ideal is to follow a healthy and balanced diet, controlling your portions. Also, “combo” between aerobic activities – such as running or swimming – for at least 150 minutes a week, and strengthening exercises, such as weight training, twice a week. This is the best way to lose weight all over your body, including your belly.
2. Exercising is synonymous with weight loss
Not quite. For a person to lose fat, they need to change their diet as well. However, exercise burns calories, which makes sense for those looking to eliminate the “extra pounds”.
Adding muscle tissue to the body with strength training, such as weight training, is also a way to increase the body's metabolic rate, ie, generate more calorie burn all the time, both during exercise and at rest. But without a balanced diet, these results can be less noticeable and slower.
3. I have to avoid carbohydrates to lose weight
This is one of the most common “maximums”, but carbohydrates are important in a balanced diet and help to keep you full for longer.
Ideally, get about half your daily calories from carbohydrate-rich foods. However, it is best to choose wholegrain versions, as they retain most of the fiber and nutrients, unlike refined options, in addition to helping to keep the digestive system healthy.
4. "Miracle" diets
Eliminating favorite foods, cutting out food groups, or following diets so low in calories that they leave a person hungry are unlikely to be lasting actions. The best weight loss plan is simply to eat fewer calories. By eating a little less or exercising a little more, the body starts using fat for energy.
A healthy weight loss is 500 grams to 1 kilogram per week. But for that, it's important to follow a healthy long-term eating plan, with a rich variety of wholegrain, natural, and less processed foods.
5. Weight gain is inevitable after age 40
Recent studies already show that metabolism tends to decrease more sharply only after 60 years of age. The best way to avoid this process (or postpone it) is through physical exercise, specifically through strength training.
It's important to keep in mind that age alone isn't the only reason individuals find it harder to “get in shape” as they get older. A person may have less time due to work and family commitments compared to their twenties, for example.
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