Every industry has some misinformation and myths. In the diet and weight loss industry, this is more true than any other.
That's why losing weight can be so hard. Person A tells you this, Person B tells you something else and Person C tells you they're both idiots. Do you see what I mean? Everyone has an opinion on how to lose weight, and this leads to a lot of misinformation.
In this article we'll take a look at 5 of the most common diet myths.
To lose weight, you have to work out
Running on the treadmill will burn calories, so will other exercise. However, it's not mandatory to lose weight. It's possible to lose weight simply by changing you diet.
If you boil it down to the simple facts, weight loss is a matter of calories out vs. calories in. By exercising you will increase the calories out, and shift this formula in your favor. By eating healthier you will decrease the calories in — also in your favor.
Outside of dieting, exercise is important — so don't take this as an excuse to slack off. The point is just that exercise, though important for your overall health, isn't that important for weight loss.
Eating late in the evening will make you fat
“Don't eat after 6PM” (or 7PM, 8PM or whatever time in the evening). We've all heard this, even from fitness experts and gurus. Time is a human invention, and there is no scientific evidence that eating after a certain time will make you gain weight.
However, eating large meals late often indicates eating poorly for the rest of the day. (text emphasized by me)
Late lunch eaters lost less weight and displayed a slower weight-loss rate during the 20 weeks of treatment than early eaters (P=0.002). Surprisingly, energy intake, dietary composition, estimated energy expenditure, appetite hormones and sleep duration was similar between both groups.
Nevertheless, late eaters were more evening types, had less energetic breakfasts and skipped breakfast more frequently that early eaters
Carbohydrates makes you fat
It's hard to know what to believe anymore — especially when it comes to carbohydrates. Some people seem to think that carbs is the only reason why people today are more obese than earlier times, while others say it doesn't matter — it's just the overall calorie intake that's important.
The root to this confusion is probably because most comfort foods and snacks are high in carbs and low in protein. But the same is true if you look at calories: snacks have a much higher calorie density than normal healthy food.
Research also shows that completely cutting your carbohydrates intake, or eating less than 130 grams per day will negatively affect your brain function.
Eating many small meals throughout the day will boost your metabolism
Eating small portion-controlled meals every few hours does not boost your metabolism at all. However, eating small meals every few hours makes it easier to stick to your diet. It also helps against sugar and junk food cravings.