There are many weight loss myths spread all over the internet and many fitness magazines which cause a great deal of trouble. People who are dedicated to their goal of fat loss often believe them and fail.
To accomplish our weight loss goals, it is important to get the correct weight loss tips only. Fake tips and pieces of advice just add up to our burden and take us far away from reality.
If you want to understand how to lose weight properly, you must first know all the weight loss myths. This will help you keep your fitness goals realistic and attainable.
MYTH 1: All CALORIES ARE SAME AND EQUAL
It is important to understand that calorie is a scientific term. It is the measure of energy. All “calories” coming from any and every source have the same amount of energy content.
However, it is the “source” that makes all the difference.
The metabolic pathway of every food is different. It affects the hormones and hunger differently.
For an instance, protein-calorie and fat calorie do not have similar effects on your body weight.
MYTH 2: WE LOSE WEIGHT LINEARLY
Many people believe that once our body understands how to lose weight fast and starts shedding it, it will continue in a linear fashion. But this is untrue.
There might be some days when we lose many pounds. While some days, you will gain a bit.
This is totally normal and possible.
Our weight fluctuates a bit sometimes and it is not a matter of concern.
It is more common in women as they gain a little water weight near their periods and lose it later on.
MYTH 3: THERE IS ONLY ONE PERFECT WEIGHT AND BODY SHAPE
Another major cause of body shaming and fat shaming is this immensely popular myth. We all believe that a specific waist, biceps, triceps, butt, bust size is perfect and a sign of fitness. But, this is not true at all.
Some people tend to have broader bones so their sizes are more than the others and so is their weight.
Some people have a thin body type but not all of them are underweight.
In the same way, tall people have to have a bit more weight than short people to be fit.
MYTH 4: DIETING MEANS QUITTING ON FOOD
Many people believe that dieting means no food at all.
Can you ever be healthy if you stop eating?
Dieting simply means eating the right kind of food which is healthy and which allows weight reduction. In fact, all the weight loss diets pressurize on eating small meals at frequent intervals instead of two big meals.
MYTH 5: TOTAL PROHIBITION OF OIL AND BUTTER IS GOOD FOR WEIGHT LOSS
Well, eating too much butter and oily food definitely promotes weight gain but that doesn’t mean that we should stop consuming them at all.
Foods like butter and oil help in the spread of vitamins in the body and also assist in the production of various hormones.
You can go for fish oil, olive oil, and low-fat butter to lose weight and stay healthy at the same time.
MYTH 6: WORKOUT SHOULD BE HARD NOT LONG
TBH, the truth is quite the opposite.
Our workout should be light but long if we want to lose weight.
Doing fifty crunches without carrying any weight in the hands is better than ten crunches with a 10 kg plate in hands.
In the same way, fifty pushups with zero weight are more effective than ten with 10 kg weight on the back.
However, with time, your body might adapt to performing an extreme workout for a long duration. This is the most effective kind of workout.
There are numerous truths and lies. In the end, it is your body and you are the best judge. There might be a thing which did not benefit the other person but it benefits you. Look out for the truth everywhere and work hard for a better and fitter life.
Atkins: Low Carb Diet Program and Weight Loss Plan
The Atkins low carb diet program and weight loss plan is all you need to lose weight is a quick and healthy manner. Find out what to eat to become fit.
The Atkins Diet is assumed by many as the typical low-carb diet program. although he wasn’t the creator, Robert C. Atkins, M.D. is often referred to as the “Father of Modern Low-Carb Diets” due to his books that propagated the diet. The crux of the Atkins program is a diet of lesser carbohydrate intake to address
what Atkins believed to be the core causes of being overweight and secondly, mechanisms to modify the diet to the individual.
What is the Atkins Diet?
Atkins diet plan is focused on restricting what’s known as net carbs (including those in veggies) and emphasize eating protein and healthy kinds of fat. Selected carbs are added back to your diet as you start marching towards your weight-loss goal. Atkins describes net carbs as grams of carbs minus grams of fiber and grams of sugar alcohols. The major difference between the different phases of the two Atkins programs is that in Atkins 20, your primary, “induction” phase limits you to 20 grams of net carbohydrates, while in Atkins 40, your first, induction phase limits you to 40 g of net carbohydrates, which gives you a bit more flexibility in the foods you can eat in the beginning (including, for example, select fruits), the Atkins website notes. In Atkins 20, you can add net carbs again in your diet with 5 g increments (20, 25, 30, and so on), while in Atkins 40, you add net carbs back to your diet in 10 g uplift
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Various Phases of the Atkins Diet
The Atkins diet is allocated into four different phases:
The Atkins diet is allocated into four different phases:
1. Atkins Phase 1 (Induction) – Less than 20 grams of carbs per day for two weeks. Eat high-fat, high-protein, with low-carb vegetables such as leafy greens. This is an amazing way to start the weight loss.
2. Atkins Phase 2 (Balancing) – Gradually add more nuts, low-carb vegetables and little amounts of fruit back to your diet.
3. Atkins Phase 3 (Fine-tuning) – When you are quite close to your goal weight, add some more carbs to your diet until weight loss cools down.
4. Atkins Phase 4 (Maintenance) – Here you have the freedom to eat as many healthy carbs as your body can tolerate without gaining weight again.
However, these phases are a tad complicated and may not be absolute. You should be able to put off weight and keep it off as long as you have a meal plan below. Some people decide to skip the induction phase altogether and add plenty of vegetables and fruit from the start. This approach can prove to be very effective as well. Others prefer to just stay in the first phase indefinitely. This is also termed as a very low-carb Ketogenic diet (Keto).
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What to Eat on the Atkins Diet?
It is not quite certain that which food is most accurate in the Atkins diet, partly because there is a lot of variation between different countries. The diet observed by most studies is high in healthy plant foods and relatively less in animal foods. However, eating fish and seafood is suggested at least twice a week. The Mediterranean lifestyle also includes regular physical activity, sharing meals with others and enjoying life. One must base your diet on these healthy, unprocessed Mediterranean foods.
- Vegetables – Tomatoes, Kale, Broccoli, Spinach, Cauliflower, Onions, Carrots, Brussels Sprouts, Cucumbers, etc.
- Fruits – Bananas, Oranges, Pears, Apples, Strawberries, Dates, Figs, Melons, Peaches, Grapes, etc.
- Seeds and Nuts – Walnuts, Almonds, Hazelnuts, Cashews, Sunflower Seeds, Macadamia Nuts
- Legumes – Peas, Lentils, Peanuts, Beans, Chickpeas, Pulses, etc.
- Tubers – Potatoes and Sweet Potatoes, Yams, Turnips, etc.
- Whole Grains – Brown Rice, Rye, Whole Oats, Corn, Buckwheat, Barley, Whole Wheat, Wholegrain Bread, and Pasta.
- Fish and Seafood – Trout, Tuna, Mackerel, Shrimp, Salmon, Sardines, Oysters, Clams, Crab, Mussels, etc.
- Poultry – Duck, Turkey, Chicken, etc.
- Eggs – Quail and Duck Eggs, Chicken, etc.
- Dairy Products – Greek Yogurt, Cheese, Yogurt, etc.
- Herbs and Spices – Mint, Rosemary, Garlic, Basil, Sage, Cinnamon, Pepper, Nutmeg, etc.
- Healthy Fats – Olives, Avocados and Avocado Oil and Extra Virgin Olive Oil.
Whole and single-ingredient foods are the keys to a healthy body.
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Foods to Avoid
The total amount of carbohydrate intake is calculated, without much regard to what its source is. Some development of the philosophy is acknowledged in the book “Atkins for Life” where Atkins first discusses lower-glycemic carbs. Still, refined grains and added sugars are pretty much off the list for the rest of our life, which is the rule with low carb diets.
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The Atkins Diet is simply a low-carb diet program that encourages weight loss but also has a lifestyle component for those not willing to lose weight. As it is quite popular, many people are aware of the diet but need better perception into the science behind the diet and how it functions. Because a part of the program is customized there is an element of the program that is a wait-and-see condition given that it’s different for each person.
What are the Psychological Benefits of Weight Loss?
Ever wondered what are the psychological benefits of weight loss? Find out how losing weight enhances your psychological well-being.
It is a known fact that losing weight not only influences your physical health but your mental health as well. Various benefits of losing weight can be associated with your psychological conditions. The physical changes that occur when you are going through the weight loss process are obvious. You have a fit body, you lessen your chances for many heart and brain diseases, cancer, type two diabetes and so on. The advantages are really many and have been talked about vividly here and there.
However, as always, the psychological influence of weight loss has been neglected. We have to understand that besides becoming physically healthier, many people undergo positive mental changes as well. And these are really significant since you have to cope with your new self in an optimistic, productive, and healthy way.
Not only physical but our mental health after weight loss is also affected greatly and most of these changes are positive. Here are some of the psychological benefits of weight loss programs–
Helps Fight Depression
People who are under a weight loss process reported feeling better (their depressive symptoms were a legend) when they lost weight. People tend to feel better and more positive when they lose weight. Their confidence level increases and they can easily fight depression under such circumstances. Henceforth it is clear that after people lost a specific amount of weight, their depressive symptoms improved.
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Improved Body Image
Perhaps this one will be quite self-explanatory, to be honest. Studies and researches have been consistently finding upliftment in body image after people lost weight. Body image was normally measured either by someone’s body dissatisfaction, how high or low they rated their body on a scale of 1 to 10, the shape of their body, body esteem, body posture, and others. As you might imagine, body image improvement was the highest among the three domains — the biggest psychological boost that you will notice among these three when you will lose weight is an augmented satisfaction your body.
The Better Buildup of Self-Esteem
The most interesting thing about self-esteem is that it increases more when people lose weight by a change in behavior in comparison to various surgical procedures or the consumption of pills. Change of behavior means distinctive changes in eating patterns. This basically means it’s more likely your self-esteem will boost more if you lose your weight due to a change in lifestyle or healthier eating, as opposed to undergoing surgery or taking pills. And the relationship between enhanced self-esteem and weight loss seems to be more or less directly proportional, according to a study. It was found that the more weight you lose, the more your self-esteem will increase. This may seem quite self-explanatory and innate, but other studies did not notice this direct effect. And honestly, it doesn’t even matter that much. Most of the studies agree on improvements in self-esteem when you lose some weight. In a few studies, these results could have happened by chance, but this was the wrong assumption as weight loss have direct effects on self-esteem.
Social Benefits of Losing Weight
Once you start losing weight you will notice that your social life is also getting better and your health-related attribute of life improves. The health-related attribute of life can be described as your point of view of your own, psychological, physical and social functioning in which you also may include signs and symptoms of health and disease, as well as possible disgrace you might notice for being fat or overweight.
Studies have noticed several improvements in this social health as well. The highest improvements were normally found for a more specific measure – vitality.
The health-related attribute of life is a trait with the greatest connection to weight loss. By that, one can assume that your self-identified health-related attribute of life is most closely linked to your weight loss. So, the health-related attribute of life enhanced even more than your body image. When people lost 15% or more of their first bodyweight, there was a 7% (or more) upliftment in the perceived quality of life.
The psychological changes that occur in your body when you lose weight are immeasurable. When you shed those extra pounds, you become a lot more satisfied with your body and your appearance in general. Your self-esteem increases, as well as your health-related attribute of life that is your social as well as your mental condition enhance.
Best Weight Loss Drinks
Check out the best weight loss drinks. Make your weight loss journey tastier and better with the best beverages.
We believe that consuming liquids instead of solid foods naturally supports weight loss. However, not all liquids assist in fat burn. Many drinks such as soft drinks and alcohol are responsible for weight gain too.
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We have come up with the best weight loss drinks for you. These drinks are healthy and rich in many nutrients as well.
- Green Tea
Green Tea is always associated with positive health benefits. It is packed with powerful antioxidants and other beneficial nutrients. Drinking Green tea is the best way to lose weight quickly.
Green Tea increases metabolism; thus, enabling quicker fat loss.
Although all types of green teas are good for you Matcha is better than loss leaf green tea as it contains higher levels of catechins which support quick weight loss.
Coffee contains a high amount of caffeine which acts as a stimulant for fast weight loss. It boosts the metabolism and promotes weight loss.
It is observed that coffee drinkers are better weight managers than non-coffee-ers!
Having said that, caffeine in, a large amount can also harm the body. So, drink coffee in a limited quantity.
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- Black Tea
Black tea, just like green tea, contains elements which stimulate fat loss. The tea has a darker color and stronger flavor as it undergoes more oxidation than other teas. This oxidation also helps in quicker and more weight loss. The flavonoids present in black tea are great antioxidants.
Along with drinking healthy beverages, you also need to work out regularly.
Needless to say, water is the least calorie-containing drink in the world. Also, it has thousands of health benefits. Drinking water helps in
- Better functioning of our organs.
- Proper blood circulation.
- Better immunity against diseases.
- Highly reduced chances of sunstrokes and dehydration.
- Glowing and naturally bright skin.
- Healthier hair and nails.
- Quicker and healthy weight loss.
- Apple Cider Vinegar Drinks
Apple Cider Vinegar has acetic acid which promotes weight loss. It decreases the level of insulin in the body; thus, increasing metabolism, burning more fat cells and suppressing hunger pangs.
Many studies have shown that acetic acid decreases fat storage in the liver and belly.
However, it must be noted that these drinks erode teeth. Therefore, it should be drunk in a limited quantity. Also, you should rinse your mouth after drinking it.
- Ginger Tea
Ginger is one of the most used spices in food and herbal treatments. It is also beneficial in the cure of arthritis, cold, and nausea.
Ginger tea reduces the accumulation of fat and also burns the existing fatty cells in the body. It is also helpful in increasing the good cholesterol levels in the body.
Ginger tea also suppresses appetite.
- Vegetable Juice
Although, there is no denying that vegetables, when taken as a whole, are more beneficial than consuming them as juice.
But, there’s also no denying that vegetable juices promote weight loss.
If you want to decrease your carb intake but do not want to lower your energy level, vegetable juices are the right drinks for you.
Replace your high calorie beverages with these healthy drinks and see the change in your body with your own eyes.