Some common misconceptions about weight loss can cause those who want to diet to face major health problems in the future. Due to lack of information, the diet is seen as a low-calorie diet consisting of prohibitions. The number of people who eventually give up naturally, who cannot make this routine a habit, and who encounter obesity with the perspective of "it's all bad, it'll go wrong", is increasing. There are many misconceptions and unknowns when it comes to diet, eating healthy and losing weight.
1. Skipping meals and going hungry makes you lose weight. FALSE
You should definitely have three main meals to keep your metabolism alive and accelerate fat burning. Snack preference may vary depending on individual characteristics, a person's lifestyle and habits. Not everyone has to eat 6 meals a day. However, it is necessary to give more frequent meals to people who work long hours or have hypoglycemia. Additionally, having a snack allows you to control your hunger more easily at the next meal.
In summary, three main meals are a must, snacks vary from person to person, but if you skip main meals, for example, if you do not have breakfast, your metabolism slows down. If you cannot find time to have breakfast at home in the morning; You can cook 2 tablespoons of oats with 1 glass of milk in the evening and consume it in the morning by adding 1 handful of raisins or 1 portion of fruit and 2 whole walnuts, or you can prepare a sandwich with 2 slices of white cheese and seasonal greens between 2 thin slices of whole grain bread and add 2 whole walnuts in the morning. You can consume it together.
2. Carbohydrates make you gain weight. FALSE
We encounter this wrong idea very often. It's not just carbohydrates that make you fat, it's excess calories and wrong carbohydrate choices. If you cut out carbohydrates and eat more fat or excess protein than you need, your body will still store the excess calories as fat. Remember, excess of anything is stored as fat in the body; both fruits, vegetables and raw almonds.
Carbohydrates are our main source of energy, and if you do not consume enough carbohydrates during the day, your muscles can be used as an energy source to send glucose to the brain. In this case, 1 gr. muscle loss 2.7g. causes dehydration and frequent water loss When you lose weight rapidly, you actually lose muscle and water. The loss of your muscles is like the shrinking of your fat-burning factory; unfortunately, it creates a permanent slowdown in your metabolism. Thus, you will gain weight again in a short time. When you lose only fat tissue, you will lose weight permanently. Balanced and correct carbohydrate consumption in the diet prevents muscle loss and supports fat burning. The important thing here is to choose the right carbohydrate. Whole grain foods, legumes and fruits are complex carbohydrates, contain fiber and help balance blood sugar. Instead of white flour, white bread and white rice, you should prefer vegetables, fruits, legumes and other complex carbohydrates.
3. To lose weight, all you have to do is count calories. FALSE
Only part of this is true. If you are overweight, the amount of calories you take in every day is very important until you reach your target weight, but not only the calories you take in, but also the calories you burn are of great importance. Also, losing weight in a healthy way does not just mean eating fewer calories and burning them. Where you get your calories from is as important as how you get them. You can lose weight in a healthy way with a balanced nutrition program in terms of carbohydrates, fat and protein taken from five food groups every day. For example, meeting the 1400 calories you need daily to lose weight by eating only chocolate may seem correct in weight loss mathematics, but it does not mean that you eat healthy and are healthy.
4. I can consume healthy foods as much as I want. FALSE
Everything except water contains calories. Although some foods are very beneficial for our health, let's not forget that every calorie we consume more than we need turns into fat. Although fat-free crackers, more fruit than you need, organic cereals or freshly squeezed juice seem to be healthy, excessive consumption may be the simplest but only reason for you to gain weight. By keeping a food diary, you can write down what you eat. This will help you in self-control.
5. All fats are the same and eating fat makes you fat. FALSE
Wrong ti p fats play a role in weight gain, but the right type of fats will help you lose weight. It is impossible to lose weight from adipose tissue without consuming healthy fats. We cannot put the visible fats of meats, their skins, and trans fats like those found in ready-made cookies and packaged products, on the same level with olive oil and walnuts. However, the amount and consumption of fat is as important as the source of the fat consumed. A fat-free diet is unthinkable, especially due to some hormones and fat-soluble vitamins. You can diversify your diet with unsaturated fats such as walnuts, raw almonds, hazelnuts, olives and olive oil.
6. I can lose weight just by exercising. FALSE
Exercise is one of the indispensable elements of human health and good life. When diet and exercise are continued together, it becomes easier to achieve weight loss success and get the desired results. It may not always be easy to achieve maximum results with exercise alone or diet alone. Therefore, it is important to add exercises that you can do daily or weekly to your diet programs. Of course, you don't have to do sports like an Olympic athlete to lose weight or be physically active. To burn your excess fat with exercise, you should start with the pulse and tempo that suits you. Fat burning occurs 18 - 22 minutes after you reach the appropriate heart rate, and the most efficient time is 40 - 45 minutes. One hour of brisk walking allows you to burn an average of 220 – 310 calories. Additionally, exercise makes it easier for you to lose weight from fat tissue, as it will increase your basal metabolic rate.
7. You should never eat anything after 19.00. FALSE
If this were true, no one working in metropolitan cities would be able to eat dinner under today's conditions. Many people leave work at 17.00-18.00, are home at 19.00 on average, and prepare meals until 20.00. A meal you eat at night is no different from what you eat during the day, and it will make you gain weight in the same way. Because the total amount of calories you take in throughout the day is more important than what time of day you eat. However, if you have to eat late at night, it will be beneficial for you to choose foods that are easy to digest. As long as you pay attention to the portion size you eat and consume it in moderation, you will have peace of mind. You can eat it with it. The correct thing is not to eat anything after 19.00, but to finish eating at least 2 hours before going to bed.
If you have hunger that causes you to wake up at night or if you have a sweet tooth, be sure to check what you eat during the day and check your insulin resistance. You should have a blood test to see if there is any.
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