There are lots of weight loss advice on the internet. However, some advice and tips are good, others are useless or unhealthy. Here are weight loss advice you should ignore..
1. Do Lots of Cardio
Cardiovascular exercise is excellent for your heart, stress reduction and overall health. However, don’t depend on it to help you lose weight.
Truth is, the weight loss response to cardiovascular exercise depends greatly on the individual. Some people lose weight in response to cardio, others maintain weight and others gain slightly.
Best strategy for getting fit and maintaining muscle mass while losing weight is to combine strength training with cardio.
2. Focus on Calories Only
While a calorie deficit is needed for weight loss, calorie intake is only part of the story. The type of food you eat has a huge impact on hunger, appetite and the hormones that control your weight.
These can affect your ability to achieve the required calorie deficit.
3. Always Eat Breakfast, Even if Not Hungry
Several times you’ve been advised to eat breakfast in order to boost your metabolism after sleeping all night. Because of this, many people force themselves to eat in the morning, even if they’re not hungry. However, eating breakfast isn’t necessarily beneficial for losing weight.
In fact, studies have shown that eating or skipping breakfast has very little effect on weight, and that skipping it may even result in slightly more weight loss.
Skipping breakfast is one form of intermittent fasting, which makes it easier for some people to lose weight and improve health
4. Eat Every 2–3 Hours
You’re always been adviced to eat many small meals throughout the day to keep your metabolism up. However, this is a myth.
Studies have shown that eating many small meals does not result in greater weight loss, compared to eating three or fewer meals per day. Also, frequent snacking after weight loss surgery was linked to reduced weight loss 6 months after the procedure.
The main problem with snacking or eating several small meals is that you often end up consuming too many calories.
5. Consume Less Natural High Fat Foods
Avoiding all fatty foods when you’re trying to lose weight is a bad idea. Fat has twice as many calories as protein or carbs, but it’s also very filling and takes long to digest.
Standard low-fat diets, with fat under 30% of calories, generally have a poor track record when it comes to weight loss. Foods that are naturally high in fat — such as avocados, nuts and coconut — have also been shown to be beneficial for weight loss.
Full-fat dairy products contain a fat called conjugated linoleic acid (CLA) that can reduce body fat and improve insulin sensitivity.
6. Don’t Weigh Yourself Every Day
What’s more important is to keep in mind that your weight can fluctuate from day to day. People are often advised not to get on the scale every day when trying to lose weight.
While this seems to make sense, the opposite may actually be true.
Researchers have reported that daily weighing doesn’t lead to disordered eating or negative psychological effects such as poor body image. However, weighing daily will provide accountability and confirm that your weight is trending in the right direction.