Men and women of different ages are subject to lifestyle changes due to excessive body fat. However, not all weight loss recommendations and theories are proven and true . It often happens that unprofessional articles about unsubstantiated theories spread on social networks and gain unnecessary attention from the general public. In our article, you will read 4 Myths About Weight Loss, Eating Healthy, And Exercising. The rejection of these myths is based on research and claims made by experts. Read our one more article about weight loss based on Sarah's discovery.
4 weight loss myths
1. You burn fat on your stomach by doing a trunk lift
Do you train your abdominal muscles every day and still not see the legendary "six pack" ? We'll let you down, of course, but you won't get rid of belly fat simply by lifting your trunk.
You only get rid of the beer belly by reducing total body fat . Several studies have looked at how regular exercise affects the reduction of fat deposits in the abdomen . Neither of them confirmed any significant loss of belly fat during abdominal exercise. Likewise, a low subcutaneous fat content is not enough to get formed abdominal muscles . Intensive full-body training and the use of complex exercises that naturally also involve the abdomen are the best way to build really tight, flat abs.
2. Low fat foods are always a healthier option
Products labelled “low-fat” or “defatted” give the impression that they are healthier than the full-fat versions. Many of them may be low or no fat, but also high in carbohydrates . The label “low fat” can also contain unhealthy foods - so-called junk food , the complete opposite of a healthy diet . Carbohydrates alone are not a problem, and vegetables and legumes also contain complex carbohydrates that are beneficial for the human body. For low fat products, we recommend checking the nutritional table to make sure none has a high carbohydrate content.
Many low-fat foods are high in carbohydrates. For a better overview, some examples of foods with natural and reduced fat content are listed.
Low-fat milk (100 ml) Fat Content 1.2 g Carbohydrate Content 5.5 g
Whole milk (100 ml) Fat Content 3.3 g Carbohydrate Content 5.3 g
Low-fat yogurt (100 g) Fat Content 0 g Fat Content Carbohydrate Content 23.5 g
Whole milk yogurt (100 g) Fat Content 3.3 g Fat Content 4.7 g
Low-fat sour cream (100 g) Fat Content 0.0 g Fat Content 15.6 g
Full-fat sour cream (100 g) Fat Content 19.7 g Fat Content 3.5 g
Low-fat salad dressing (100 ml) Fat Content 2.7 g Fat Content 15.5 g
Mayonnaise salad dressing (100 ml) Fat Content 33.4 g Fat Content 23.9 g
Microwave Popcorn (100 g) Fat Content 9.5 g Fat Content 73.4 g
Tortilla chips (100 g) Fat Content 5.7 g Fat Content 80.1 g
It is important to distinguish simple carbohydrates in pastries or snacks from complex carbohydrates that are beneficial to the body. There are several sources of healthy carbohydrates that are nutritionally interesting:
Oats - the healthiest whole grain feed. Raw materials consist of 66% carbohydrates and 11% fibber. It cures and prevents obesity and cardiovascular diseases .
Bananas - 23% of the content of bananas are carbohydrates. It is a source of potassium, vitamins C, and B6 that are helpful for digestive problems and blood pressure control.
Beets - 8-10% are carbohydrates, it also contains antioxidants, vitamins, minerals and inorganic nitrates that reduce the risk of blood pressure and other diseases.
Blueberries - contain 14.5% carbohydrates, significant amounts of vitamins and antioxidants, and are useful in protecting the body from oxidation.
Haricot beans - 22.8% of carbohydrates are in the form of fibber and starch . It's also an excellent source of protein, vitamins, and antioxidants . Never consume beans raw or undercooked as they are poisonous.
3. Foods with a low glycaemic index will help you lose weight
When you digest carbohydrates from your diet , your glucose levels rise . When you consume carbohydrates that are easy to digest, glucose rises quickly and falls just as quickly . The glycaemic index is between 1 and 100 and is assigned to foods that contain carbohydrates . It expresses the rate of increase in glucose after digesting carbohydrates from food. The principle of measuring the glycaemic index of food originated in the 1980s and was developed for people with diabetes. The glycaemic food index (GI) is divided into three categories  :
Lower GI - 1 - 55 - Most fruits, green vegetables, raw carrots, beans, chickpeas, lentils, bran cereals
Middle GI - 56 - 69 - corn, bananas, raw pineapple, raisins, oatmeal, rye bread
High GI - 70 and above - white rice, potatoes, white bread
A diet based on foods with low GI is particularly beneficial for diabetics , as ingestion of foods with high GI leads to rapid increases and decreases in sugar levels . It is beneficial for the average person to consume low GI foods as they contain whole grains, low-fat dairy products, vegetables, or fruits. For some people, low GI diets are useful as a way of targeting healthier types of foods . According to scientists, when choosing foods we should not only consider the GI of the diet , but also the calories, fat, fibber or vitamins.
4. Cortisol is responsible for your weight gain
The hormone cortisol is believed to be the reason why some people cannot lose weight . In our body, cortisol is responsible for triggering catabolic reactions that lead to the breakdown of tissues in the body. It is also known as the "stress hormone" because its levels rise in stressful situations. Frequent stress can result from overeating , which becomes a habit. High levels of cortisol will increase your insulin levels, which will lower your blood sugar and give you a taste for sweet and fatty foods.
Cortisol is not a cause of your inability to lose weight, but a consequence of long-term stress. First of all, you should lower your cortisol levels by changing your lifestyle. Try to meditate and try exercises like yoga or tai chi . Take part in regular , lower-intensity workouts. Spend more time with friends and family, you will be calmer and your extra pounds will be easier to burn off.
In order to reduce weight and fat, you need to follow a proper diet and exercise regularly. You don't have to do endless trunk lifting, buying low-fat foods, or exercising until the terrible muscle fever sets in. A permanent change in lifestyle is the result of exercise, a balanced diet and control of the calories consumed . You have only read research-based recommendations in this article, and these proven facts will make your life and journey to a dream body easier for you.