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The Myths and Truths of Weight Loss

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Ever wonder why your weight loss plan always fail? We all know that losing weight is hard, and maintaining it is even harder.

Yet, the fact that many people failed to understand the principles behind weight loss, and worse, got stuck in harmful myths, often worsen the chance of success. Understanding the hard facts about why weight loss is so difficult can help you stop beating around the bush, which in turn, can help you do a better diet and workout regime.

With that being said, here we will discuss some of the common myths about diet and weight loss, and how to turn your newfound knowledge into success.

1.Genetics dictate your ability to lose weight

Truth or Myth: Myth

 

Image credit: hobokenfitness.com

Image credit: hobokenfitness.com

The right statement is: genetics will affect your ability to gain weight.

The dreaded FTO gene will dramatically boost your ability to gain weight, it’s a well-known and proven fact. However, studies have shown that it won’t affect your ability to lose weight. What does it mean then? People with FTO gene will have a harder time to maintain weight. They can either control their calorie intake their whole time or opt for a more rapid weight loss plan.

While genetics can definitely be a disadvantage for your dream of a great body and health, it’s also definitely not a judged verdict. You can still overcome obesity.

2. Weight lifting will help weight loss

Truth or myth: Truth

 

Image credit: Lifehacker

Image credit: Lifehacker

It is especially true when you have passed your 40s. After you passed your 30s, you lose 3 to 8 percent of your total muscle mass every decade.

Muscle mass will burn calories even while you are sleeping. Thus, losing significant muscle mass will also hinder your ability to lose weight.

With that being said, for older people, strength training is actually a better way to lose weight compared to cardio activities. Besides maintaining (or enhancing) your muscle mass, it will also promote testosterone production in males, and growth hormones in women. Both of those hormones are scientifically proven to help burn fat while also giving you a more youthful appearance.

 

3. Only organic fruit and veggies will help you lose weight (read: no pesticide please)

Truth or myth: Myth

 

Image credit: inlifehealthcare.com

Image credit: inlifehealthcare.com

It shouldn’t be an excuse to avoid fruit and vegetables. It’s true that pesticides can significantly affect weight gain, and so does chemical BPA in plastics. However, studies have shown that doubling your fruit and vegetable intake weighed tree pounds less compared to those who didn’t.

To eliminate pesticide residues from your fruits and vegetable, you can use produce-specific washing products that contain ethanol, glycerol, or sodium lauryl sulfate, as they have been proven effective to remove more than 50% of the pesticide residue.

If you are able to consistently consume organic products, good for you! If not, it shouldn’t be an excuse to avoid fruits and vegetables. It is a lot more beneficial and long-lasting than you thought it would be.

 

4. Supplements can help you lose weight

Truth or myth: Myth

 

Image credit: Health.com

Image credit: Health.com

The supplement market, both for fitness and weight loss, is a massive multi-billion dollar industry. Unfortunately, while there is no clear evidence that they can help promote weight loss directly. If any, some can help you lose weight in short-term, but they are not long-lasting and can be dangerous for your heart.

However, muscle-promoting supplements have been scientifically (and visually) proven to help muscle gain, which in turn will help you lose weight, as discussed above. Aim for a healthy, FDA-approved muscle supplement instead of ‘magic’ pills that claim to help you lose weight.

 

5. You can eat more as long as you move more

Truth or myth: Myth

 

Image credit: SwolHQ

Image credit: SwolHQ

Ah, the most common misconception about losing weight. Can you actually lose weight if you eat a lot, as long as you eat more? After all, as long as the calorie burnt exceed your calorie intake, we will lose weight, right?

Sadly, the math is not that simple. To shed just a pound of fat, you will need to burn, give or take,  3,500 calories more than your intake. It is incredibly hard, if not impossible.

You have to keep both a healthy diet and a healthy workout regime to succeed with your weight loss plan. If any, a healthy diet without workout will benefit you more.