Healthy living is everyone’s dream and a common topic of conversations between friends and family. That being said everyone has a suggestion to make to help each other. Although according to the recent study made in the University of Alabama at Birmingham stated there is loads of information floating around amongst masses which is completely baseless without any scientific evidence.
The truth is being healthy does not mean you limit yourself to single food or diet. Although it is a different story when professional help is taken to pursue your health goal.
Some of the common presumptions made in the recent times which are a reason for many of them giving up the pursuit to a better healthy life are mentioned below.
“Fat loss is measured by constant weight checks”
Often individuals are discouraged when they don’t see any change in weight which makes them believe there is no progress even if they see it visually during an effort towards a healthy and fit lifestyle. This is amongst the most common weight loss myths.
To address this let us understand the difference between “weight loss” and “fat loss”. You can lose weight through various ways you fell ill, you had procedure etc. this leads to your weight loss. This change can be seen on your measuring scale.
And then there is fat loss wherein you are working towards losing the extra fat which is deposited as extra flab on your body by converting it to useful, stronger muscle. Your muscle might be heavier by itself but it is smaller in volume and denser which gives a body a better structure and lean look.
In reality you should be looking at the change in fat percentage in your body. The change in your fat loss can be obtained by getting a body composition analysis done at often intervals.
There is more to your body weight than what you think.
Depending upon your fitness, your body weight constitutes of:
Muscle: 30-55% of body weight
Fat: 10-30% of body weight
Water (not in muscle or fat): 10-25%
Bone: 15% of body weight
Organs, other tissues: 10-15%
“Physical exercise is a MUST to reduce your weight”
To answer this Diet and Exercise go hand in hand. Both are very essential in effective weight loss. The ideal advice is to control and manage the calorie intake. This means you will have to plan amount of calories and make sure you adhere to it. These calories should be fuelling as well as keeping you energetic throughout the day. Foods like fibre rich veggies, lean proteins and complex carbohydrates are the ideal suggestions.
When it comes to the Exercise you are expected to take out certain amount of time on daily basis for this. While you have got your calories to a limit, Exercise will help you keep your metabolism going which in turn helps you burn calories.
To sum up you need a healthy diet with specific calorie cut helps in reducing the weight while once you get to your ideal weight you will have to exercise to maintain the same.
Remember consistency very critical here. Having a goal specific plan really helps you go long way. Be practical and dont take any weight loss myths anyone throws at you.
“Healthy foods will help me lose weight for sure”
Another “weight loss myths” classic. It is understood that a bag of chips eaten in one sitting can be really bad which is absolutely correct. Considering it is unhealthy it has it ill effects on your body, to begin with its high calorie content.
Now that we have understood that lets move on to the moment of truth, healthy foods when eaten in moderation limits is good. However, when it is taken beyond limits it can have similar effects to a bag of chips.
Foods like olive oil, fish, brown rice or nuts which are all very great nutrient sources and are part of a healthy diet has all the greatness and is always recommended but if taken in limits. This rule is more like the law of nature anything which is taken in excess can have negative effects.
To sum up yes you can have healthy foods but there is a limit where you need to draw the line. Limit here is the calorie count which you can afford to take in. Of course this advice is for the extremists. Simple rule too much of anything is not recommended.
“Drinking water makes you lose weight”
Water is one of the most precious things in the world. We all would agree on that, although with its life giving benefits. A myth or i must say a popular myth rather wildly misunderstood concept is common amongst many across the globe that “water makes you lose weight”.
Well to clear the misunderstanding lets understand what the reality is in actual. Water is not a magic potion that melts your fat. It has been reported many dieters fill themselves hoping to lose weight. It is completely wrong to say that water has no benefit leading towards a healthy lifestyle.
Weight loss is simpler than we have thought. The amount of calorie intake constitutes to your existing body weight. If you have to lose weight the simple explanation is you need to cut down on the amount of calories going into you. And what helps you further is burning the existing fat – this is aided by a physical exercise which helps in burning some calories. Now where does water come into picture here would be your question.
Water “helps” you lose weight indirectly. For instance when a person is hydrated he tends to eat less. This would be indirectly helping you take less number of calories. So it all boils down to this “the calorie intake”. You need to work with this to get skinny and not just gulp down water expecting a miracle. So next time someone talks about losing weight – you be sure to define if it is a part of weight loss myths or otherwise – and in this case you know how water can “help”.
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