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    • Common Weight Loss Myths Debunked for Sustainable Health
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    Common Weight Loss Myths Debunked for Sustainable Health

    Umito Posted on

    Recently, Robert Lufkin, MD, physician and New York Times bestselling author of “Lies I Taught in Medical School,” appeared on the MindBodyGreen podcast to debunk the myths surrounding obesity. It guides listeners toward lasting health and longevity, empowering individuals to take control of their health. Lufkin’s approach focuses on reversing chronic diseases, providing information on how to achieve sustainable weight loss.

    Many people have been told that losing weight is just about eating less and exercising more, but this common belief doesn’t tell the whole story. It’s important to separate fact from fiction to make informed decisions about health and weight. Not all weight loss information is accurate or scientifically based. There are many myths surrounding diets and weight loss methods, making it difficult to control weight. Understanding these myths can help individuals make better health and weight management decisions.

    A common myth is that carbohydrates are the enemy of weight loss. The reality is not so simple. Carbohydrates are the body’s main source of energy and are important for brain function. It’s not necessary to avoid carbohydrates completely; It’s important to choose complex carbohydrates, such as whole grains, legumes and vegetables, because they take longer to digest and keep you feeling full longer. The key is to choose the right types of carbohydrates and consume them in appropriate amounts.

    Another common misconception is that fats should be avoided altogether. Not all fats are bad; The body needs fats for important functions, including vitamin absorption, hormone production, and organ protection. Healthy fats, such as those found in avocados, nuts, seeds and oily fish, are important for health and can help provide a feeling of fullness, which can ultimately help with weight loss. The key is to choose healthy fat sources and consume them in appropriate amounts.

    Additionally, there is a myth that skipping meals can help with weight loss. In fact, skipping meals can be counterproductive and lead to deficiencies in essential nutrients. Skipping meals can cause excessive hunger, leading to overeating later, and can also slow down the body’s metabolism. A more effective strategy for managing weight is eating smaller, more frequent meals throughout the day, which helps maintain stable energy levels and prevent excessive hunger.

    Many believe that eating late at night causes weight gain. However, what matters is the total number of calories consumed throughout the day, not the specific time those calories are consumed. The myth that meal timing is crucial may stem from people’s tendency to eat unhealthy or excess foods at night. If individuals need to eat late at night, they should choose healthy snacks in reasonable portions. Eating late at night can affect sleep quality, which can affect metabolism and hormonal regulation related to appetite. So while eating late at night doesn’t directly lead to weight gain, limiting meals a few hours before bed can be beneficial for other reasons.

    There is also a belief that cardio exercises are the only way to lose weight. While cardio exercise is important for heart health and calorie burning, strength training also plays a crucial role in weight loss. Strength training helps build muscle mass, which increases the body’s basal metabolism. This means the body burns more calories, even when resting. The most effective approach is to combine cardio and strength training into an exercise routine. Additionally, variation in exercise routine can help prevent boredom and weight loss plateaus.

    Some people think that weight loss supplements or “magic pills” can be a simple solution. There is no “magic pill” for weight loss. Although some weight loss supplements may offer short-term benefits, many are not strictly regulated and may contain dangerous or ineffective ingredients, and some may even have serious side effects. The safest and most effective approach is to make lifestyle changes, including eating healthily and engaging in regular physical activity. It is important to rely on information from reliable sources and consult healthcare professionals for advice tailored to individual needs, particularly before starting any supplementation.

    Rapid weight loss can actually be harmful to your health and difficult to maintain. Although detox diets or juice fasting can lead to rapid weight loss, most of the loss is due to loss of water and glycogen, not fat. Healthy, sustainable weight loss typically ranges from 0.5 to 1 kg per week. Slower but steady weight loss is more likely to last long term and involves lifestyle changes that can be maintained over time. A balanced and sustainable approach to diet and lifestyle is essential to achieving and maintaining ideal weight and overall health.

    Another misconception is that you should completely avoid certain favorite foods. Completely avoiding certain foods is often unsustainable and can lead to unhealthy cravings. A more sustainable approach is to apply the principle of moderation. No food is “forbidden” in a balanced diet; what matters is portion size and frequency of consumption. One can still enjoy their favorite foods in controlled portions and at less frequent intervals, which helps develop a healthier relationship with food.

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    Finally, excessive focus on the number on the scale can lead to unnecessary stress and anxiety. While weighing yourself regularly can be a useful tool for tracking progress, weighing yourself daily doesn’t always give an accurate picture of weight loss. Body weight can fluctuate from day to day due to various factors such as water retention, menstrual cycles and eating habits. It’s important to look at long-term trends rather than daily or weekly fluctuations. Focusing on consistent, lasting lifestyle changes and remembering that overall health is more important than the number on the scale is essential for long-term success.

    A holistic approach that takes into account both physical and psychological aspects can help achieve and maintain a healthy weight more effectively and sustainably. Managing thoughts, emotions and behaviors can make a big difference in long-term weight loss success. Psychological changes, like physical changes, require time and patience. If a person is struggling to cope with the psychological aspects of weight loss, they should not hesitate to seek help from a psychologist or counselor who specializes in weight and eating issues.

    Sources: Liputan 6, MindBodyGreen

    This article was written in collaboration with generative AI company Alchemiq



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