Many people who lose weight do not study the details and characteristics of their own bodies, which makes their weight loss unsuccessful. Check out these misconceptions.
Being overweight or obese is something that many people don’t like because it affects their appearance and their health in the long run. Losing weight is the only solution. However, losing weight in the wrong way will not only make your efforts ineffective, สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ but it can also cause negative consequences. Here are 10 misconceptions about losing weight:
1. To lose weight, you must fast.
Truth: If you want to lose weight, you must allow your body to use or burn more energy than the energy from the food you eat.
Therefore, losing weight or losing weight requires controlling the amount of calories from food intake, which is not fasting. On average, women need about 2,000 calories and men need about 2,500 calories to use in daily life and maintain a stable weight. If you want to lose weight, it is recommended to try to reduce the calories in the food you eat by 500 calories per day or increase your daily routine and activities that increase the burning of 500 calories, which will be one way to help you lose weight or lose weight.
In addition, the factors that affect each person’s energy consumption are different, depending on gender, age, daily routine, etc. If you are not sure how much food you should eat to lose weight while still being healthy, consulting an expert may be an option that will help you reach your goal better.
2. During weight loss, eat only when you feel hungry.
Fact: Eating at irregular times or letting the body fast for a long time until feeling hungry will stimulate the stress hormone called Cortisol, which will stimulate the appetite more, especially foods that are high in sugar and fat. Eating a lot of these foods is one cause of getting more energy than needed and causing obesity. Therefore, you should eat 3 meals on time rather than eating when you are hungry.
3. Eating meat does not make you fat.
Fact: In normal conditions where the body is not in a state of starvation or severe malnutrition, the body will not convert protein into energy or use protein as an energy source because the body has already received sufficient energy from carbohydrates and fats. Therefore, eating protein-rich foods such as meat is not a cause of obesity.
However, since meat contains a layer of fat, eating meat with a lot of fat or fat can cause excess calories and obesity. Therefore, if you want to lose or control your weight, it is recommended to eat low-fat meat, such as chicken breast, pork tenderloin, boiled egg whites, etc.
4. During weight loss, you should eat only vegetables and fruits.
Truth: One of the keys to losing weight is to control the calorie intake of the food you eat, not to exceed the amount you use each day. Most importantly, controlling calories must not cause the body to lack the nutrients it needs to survive. Eating only vegetables and fruits may provide enough energy, but it will also cause the body to lack other necessary nutrients. Therefore, it is not recommended to eat only vegetables and fruits to lose weight.
In addition, eating more vegetables in your meals or eating fruits instead of sweets or snacks between meals might be a better choice because vegetables and fruits contain fiber, which helps you feel full faster and also helps with bowel movements. However, you should be careful not to choose fruits that are too sweet.
5. During weight loss, avoid carbohydrates.
Fact: Carbohydrates are still the main nutrients that provide energy and are necessary for the body. Eating the right amount of starch or carbohydrates will not make you fat. Because the food we eat nowadays contains a lot of starch or carbohydrates, there are recommendations for weight loss to reduce or avoid starch, even though in fact, starch or carbohydrates are not the entire cause of obesity.
The basic advice for choosing to eat flour or carbohydrates is that you can eat flour or carbohydrates for breakfast and lunch, but you should avoid or limit the amount in the evening. For the type of carbohydrates, you should choose complex carbohydrates such as brown rice, oatmeal, unpolished rice, whole wheat bread because it will make the blood sugar level in the body increase slowly, feel full for a long time, reduce appetite and reduce hunger. For dinner, it is recommended to focus on eating protein and green vegetables instead of flour, which will be a way to help you lose weight.
6. Eating fast or slow does not affect weight loss.
Fact: Taking the time to eat slowly and chewing your food more thoroughly can help you lose or control your weight better. Chewing your food thoroughly and eating slowly stimulates and sends signals to the central part of the brain that controls hunger and satiety, making you feel full faster. In addition, chewing your food thoroughly also helps the digestive system work more efficiently.
7. Foods labeled low fat or fat-free mean they have no calories.
Truth: When reading a nutrition label, you should pay attention to the details or ingredients of the food, including the amount of protein, minerals and other additives, not just the total calories or fat content. Eating a low-fat or fat-free food may save more calories than eating a regular food. However, some low-fat foods may have lower nutritional value than the same regular food. They may also have to be modified by adding flour, salt or sugar to improve the taste after removing the fat. Therefore, choosing a food based on fat content alone may not be the best way.
8. Weightlifting exercises make you bulky and do not help you lose weight.
Fact: The weight of the body on the scale indicates the weight of fat, muscle and bone. The correct way to lose weight is to reduce the proportion of body fat. In men, the fat weight should not exceed 28%, and in women, it should not exceed 32%. Therefore, lifting weights increases muscle mass and reduces the percentage of fat. This muscle itself helps increase the body’s energy burning. It will increase BMR or Basal Metabolism, which means the rate at which the body needs to burn energy in daily life or the minimum number of calories needed in daily life, which has a good effect on health.
By exercising to build muscle, such as lifting weights and doing push-ups, it will help build muscle mass and muscle strength. Having muscle mass from appropriate exercise is therefore very helpful in reducing and controlling weight. And if you exercise properly, your muscles will not expand abnormally, causing your body to be disproportionate as you are worried about.
9. Eating vegetarian food can help you lose weight.
Fact: A vegetarian diet is not a diet to lose weight. A diet to lose weight is a diet that contains the right proportion of protein, fat, and carbohydrates for the energy you need. Some vegetarian foods are high in carbohydrates and fat and can also make you fat.
10. Weight loss supplements are effective in reducing weight quickly and effectively.
Truth: Good and fast weight loss requires the following practices: regular exercise, adequate sleep, proper diet, and dietary supplements that have research articles that help increase fat burning, such as L-Carnitine, Irvingia Gabonensis, and Yerba Mate. Receiving the right dietary supplements for each individual will help you lose weight better than diet and exercise alone. Therefore, it is recommended that you consult a specialist before using dietary supplements to help you lose or control your weight. This should be the best choice.
Currently, there is no research or scientific evidence to support that weight loss can actually be achieved by taking supplements alone. Most people who take supplements to lose weight often control their diet or exercise together, resulting in the overall result being weight loss. This may make you feel that the weight loss is due to the effects of the supplements. Therefore, receiving supplements that are appropriate for each individual will help you lose weight better than controlling your diet and exercising alone.