Updated: Oct 14, 2020
We're going to set the facts straight to help you on your journey to fitness. Let's start by busting some of the most common weight loss myths. Ready, steady, go!
1. You'll lose weight every week
Picture this. You begin eating healthy and exercising. Yet come the fourth week, after a steady weight loss in the previous weeks, the numbers on the scale don't move. You feel disheartened and begin to question why your efforts have been 'wasted'. After all, if you've followed the correct process then the numbers on the scales should reduce. Right? - Wrong!
There are many reasons why the numbers on the scales haven't reduced.
It's normal for the human body to fluctuate in weight. It can hold water or at the time of weighing the digestive system can be fuller than it has been on other occasions.
Neither of these mean that you've done anything wrong.
To combat the natural fluctuations. we recommend to take monthly body measurements and progression photos. These tools can be more reliable in allowing you to track your progress.
This is what we do for our clients at Runway Fitness.
We only use the scales once per month so we can observe weight loss as an overall trend. It's also important to remember that scale weight does NOT equal body fat. If your weight has increased by 1kg you haven't necessarily gained 1kg of fat.
In summary, weigh yourself less frequently and use other methods of measurement. This will help you see a clearer picture of your results.
2. Eating carbs will make you fat
In recent history carbohydrates have become very unpopular.
Ever heard the phrase 'No Carbs Before Marbs'? or seen diet shakes online with a high protein low carb content?
Carbohydrates are a fuel source for the human body.
The question we're here to answer is do they deserve the bad rep that they get in popular culture? if you eat them will you gain fat?
In short - No.
Now you've put down your metaphorical pitchfork we can explain all about carbs.
There are two major types of carbohydrates. Simple and complex.
Simple carbohydrates are present in refined sugar, sweets, fizzy drinks and are processed. They are also present in fruit but fruit contains vitamins, fibre and other nutrients. We should limit processed food where possible to reduce our intake of simple carbs. Simple carbs are those most associated with weight gain. This is due to the fact they are calorific with little to no nutritional benefit, i.e empty calories.
Complex carbohydrates, known as starches provider greater benefit.
Examples of these include rice, grains, pasta and bread.
Some of these will be refined such as white rice or bread. You can swap these for brown rice or wholemeal bread to keep the nutrients and fibre. Which are important to healthy function.
Simple carbs spike your blood sugar levels. These then crash leaving you hungry soon after.
Complex carbs will keep you fuller for longer, releasing energy over a longer period of time.
In summary; carbs are an excellent fuel source. Where possible you should opt for wholemeal complex carbs and limit simple carbs. If eaten in moderation carbs won't cause you to gain fat.
3. Weight loss diets work
Diets are designed to help you to lose weight, but do they?
Research shows that dieters are 85% more likely to gain weight in the long term than they are to lose weight. This is due to the unrealistic nature of most modern diets. Restricting yourself from having certain foods or drinks is a sure fire way to make you crave them.
Instead, adopting a healthy lifestyle. Eating a balanced diet and exercising moderation is the best way to lose weight and keep it off.