MYTH 1: Skipping meals helps one to lose weight
Many ladies think that skipping meals, especially dinner, is a quick way to lose weight, but actually, doing so may lead to weight gain instead.- Some ladies believe that by limiting themselves to only one meal per day, they can and should eat more during that single meal, which in turn leads to overeating.
- Skipping meals will lead to hunger pangs and hence a greater desire for food. Thus, you might unconsciously eat more in the next meal.
- Skipping one or two meals will not help you to lose weight. When you start to eat normal meals, your weight will rebound.
- Skipping a meal will not immediately burn fats. It will burn off the carbohydrates and protein within the body first.
To lose weight effectively,
- 3 meals should be taken on time, in healthy portions.
- Opt for healthy snacks in between meals
MYTH 2: Drinking less water helps to reduce water retention
Many ladies do not fully understand what water retention is and as a result, believe that drinking less water will help them to lose weight as it reduces the water retention in their body.
- However, doing so will only aggravate the condition because the body system will start storing water, thinking that there is now a shortage of water.
To lose weight effectively,
- You should drink about 6-8 glasses of water daily to maintain the body’s fluid balance.
- Cutting calories and exercising can only help to lose fat but not water retention. Figuring out whether your weight gain is due to fat or water will help you decide if you should cut down on calories or manage the amount of water in your body.
MYTH 3: Cutting out carbohydrates helps one to lose weight
Contrary to popular belief, there is actually no proof that carb-rich foods are more likely to make you gain weight than any other food. Eaten in the right quantities, carbohydrates will not cause weight gain.- Studies concluded that dieters on the best-known low-carb diet, the Atkins diet, lost weight not because they ate lesser carbs, but because they ate less overall.
- What makes you gain weight is an excess of calories. It’s the fat that you add to carbs that boosts the calorie content, such as butter on toast and creamy sauces with pasta.
To lose weight effectively,
Go for high-fibre carbs such as brown rice, wholemeal bread and whole-wheat pasta. They contain more fibre and will keep you full for a longer time, so you can resist eating more food than you need. Fibrous foods also take longer to chew, giving your brain time to get the signal that you have eaten enough, thus helping you to lose weight in the long run.
MYTH 4: Choosing foods labeled as ‘low-fat’ or ‘reduced fat’ helps you to lose weight
Foods described as ‘low-fat‘ or ‘fat-free’ are not necessarily low in calories or calorie-free. In fact, some low-fat products may actually be higher in calories than standard products, thanks to the extra sugars and thickeners used to make up for the taste and texture.
Some people also mistakenly believe that they can eat more if they choose low-fat products. However, in reality, two low-fat biscuits, for example, will probably contain more calories than one standard biscuit.
To lose weight effectively,
- Always check the calorie content of low-fat foods. You might be surprised to find that there’s little difference in the calorie content when compared to the standard product.
- Don’t be fooled by foods that claim to be a certain percentage fat-free. If a product says it’s 90% fat free, this means it still contains 10% fat or 10g fat per 100g – and that’s quite a fair bit.
MYTH 5: Strictly NO snacking if you want to lose weight
Snacking isn’t the problem when trying to lose weight. It’s the type of snack.
- Your body expects 3 meals per day with 2 small snacks in between – give it what it wants!
- Skipping meals or snacks will only encourage you to reach for a quick fix to keep hunger pangs at bay or have a heavier meal at your next meal, leading to weight gain.
To lose weight effectively,
- Choose fruits or vegetables instead of crisps, chocolate and other snacks that are high in sugar or saturated fat, if you need a snack in between meals to maintain your energy level.
