Weight loss is always fat loss
Have you stepped on the scale and noticed that you've lost a few pounds? Yes, the weight has decreased, but have you gotten rid of the excess volume on your sides? The fact is that losing weight may mean losing not fat, but water in the body. And this has nothing to do with calories consumed or burned, but can be caused, for example, by drinking enough water (which sounds counterintuitive, but it's true!).
We advise you not only to step on the scale every morning, but also to measure your volume.
Weighing yourself every morning is not enough
Myth No. 2. Acceleration of metabolism
Goji berries are a popular fat burner advertised on the Internet.
You can influence your metabolism, which is what we are advised to do. There are many things called on the Internet as means to speed up metabolism: tablets with pineapple extract or caffeine, goji berries and fat-burning sports supplements.
What's wrong here
Metabolism is regulated by enzymes that speed up or slow down chemical reactions in the body. Enzymes can be affected: for example, caffeine blocks the enzyme phosphodiesterase. Phosphodiesterase destroys the mediator that is responsible for reactions with adrenaline. When caffeine blocks this enzyme, the mediator accumulates and causes adrenaline-like reactions: the heart rate increases and blood vessels dilate. It also stimulates the nervous system and increases urination.
This speeds up metabolism, although the effect is not as global as they promise on the Internet. Of course, you shouldn’t get carried away with caffeine either: consuming more than normal can lead to problems with the cardiovascular system, headaches and weakness. Physical activity also speeds up metabolism, in particular by increasing blood circulation. But all this is not a miracle remedy that will “accelerate metabolism”, so that you can eat everything in a row and in any quantity. There are no remedies that can fully compensate for poor nutrition, poor work and rest patterns, and lack of physical activity.
You can eat absolutely anything just by counting calories
All calories have the same energy content. However, this does not mean that all calorie sources have the same effect on your weight. Different foods can have opposing effects on hunger and the hormones that regulate your body weight. For example, calories in protein are not the same as calories in fat or carbohydrates.
Replacing carbs and fats (but not all!) with proteins can improve your metabolism and reduce your appetite, optimizing the function of some weight-regulating hormones.
Myth No. 1. Water with lemon juice
Water with lemon.
Sometimes it is advised to add red pepper to it in order to both start metabolism and speed it up. A popular recommendation is to drink a glass of warm water with lemon juice in the morning immediately after waking up. It is believed that this is the best way to start metabolism (it is also called metabolism. - Author) or even speed it up. This will help the body digest breakfast well, which means it will quickly spend calories on its needs.
What's wrong here
Metabolism is a process that works by default throughout our lives and does not need to be started. Metabolism includes two main processes:
- Disintegration of substances. Thanks to the digestion process, the body breaks down the nutrients from our lunch into their components: proteins break down into amino acids, carbohydrates into monosaccharides. These are complex mechanisms, as a result of which energy is released.
- Synthesis of necessary substances. What the body needs is put back together from simple components: for example, proteins are made from amino acids. Energy is spent collecting proteins and other necessary substances.
These processes of decay and synthesis are very complex and always occur simply because they are needed to maintain the vital functions of the body. Vitamin C (from lemon juice) has a slight effect on metabolism, but not so dramatically as to force the body to use up all the calories from breakfast. In addition, drinking water with lemon juice on an empty stomach is harmful if you have stomach problems: gastritis or ulcers, even if they are in remission.
There are foods that help burn fat
No food can actually help you lose fat. You need to eat fewer calories (energy) than you use, rather than specific foods that many believe have special “fat-burning” properties. The best way to really lose weight is to go to a workout and reconsider your diet.
There are no foods that burn extra pounds
Popular myths about losing weight
Anastasia Kolpakova told what myths and stereotypes about weight loss she encounters most often in her work. The most common myths and stereotypes among those who seek advice on losing weight are:
- There are fat burning foods: ginger tea, lemon water, grapefruit, pineapple, etc.
- The norm and correct way to drink water: the required amount of water per day is 2 liters or 8 glasses, you cannot wash down your food with water, you need to drink cold water - then the body spends additional energy to warm it up.
- Fat turns into muscle.
- Separate nutrition: proteins must be consumed separately from fats and carbohydrates.
- Fats are evil: Fats in the diet are harmful and should be avoided.
- There are acidifying and alkalizing products: they change the pH of the internal environment of the body.
- Cleanses and detox programs help you lose weight.
All of the listed methods and recommendations for losing weight are myths that have no scientific basis. Anastasia Kolpakova notes that in her practice she has never encountered people who so persistently believe in myths that they refuse to follow adequate recommendations: “Of course, people come in with different levels of knowledge in the field of healthy and rational nutrition, and my task is to guide them on the true path: understandable explain and convince with arguments based on the latest research data.”
A journalist from Informburo.kz checked how often mythical recommendations are found on the websites of fitness centers, in thematic groups about weight loss and in beauty blogs, as well as what other methods of losing weight are recommended there. Let's figure out what's wrong with these tips and how safe they are.
Carbohydrates are the main cause of excess weight
Carbohydrates consumed in the right quantities by themselves (that is, without adding butter, rich sauces, etc.) will not lead to weight gain. In fact, whole foods that are high in carbohydrates are very beneficial. But “fast”, refined carbohydrates, such as refined grains and sugar, will certainly lead to weight gain.
Consume whole grain carbohydrates such as brown rice and whole grain bread, as well as potatoes with their skins on.
Choose foods with slow carbohydrates
Is it possible to eat healthy foods in any quantity?
Any type of food is a source of calories, whether it is healthy or not. Even nuts can be an example. They are considered among the healthiest because they provide the unsaturated fatty acids needed for daily nutrition and many vitamins and minerals. However, when the nutritional value is high, they also have a high energy value (calories) - 100g of nuts up to about 600kcal. Hence the conclusion is that each type of product must be approached wisely and in moderation.
All diet pills are safe
Not all diet pills are safe and few are effective at all. There are a number of medications your doctor prescribes for weight loss that may be helpful. There are also other unlicensed weight loss products available in the market that contain ingredients that are harmful to health.
If you are concerned about your weight, consult your doctor or dietitian.
Is it true that fasting is the best way to lose weight?
Fasting is absolutely not a good idea for losing weight. If we want to lose weight, we need to eat 4-5 small meals every day. Very strict diets and fasting lead to a slowdown in metabolism and increased deposition and storage of energy supplied with food in the form of adipose tissue. In addition, fasting most often ends in a yo-yo effect. It should be borne in mind that during these exercises there is no fat burning, and weight loss is only the effect of losing excess water.
Skipping meals is a good way to lose weight
Skipping meals is not a good idea. To lose weight and keep it off, you must reduce the number of calories you consume and increase the amount of effort you exercise. But skipping breakfast, lunch, or dinner altogether could mean your body isn't getting the essential nutrients it needs.
Moreover, instead of a full meal, you will most likely still snack on foods high in fat and sugar, which can lead to weight gain.
Myth No. 3. Need to cleanse yourself of toxins
Smoothie detoxification systems are a popular and expensive way to cleanse the body.
On the Internet, it is advised to regularly cleanse the body. The meaning of the advice is as follows: it is often impossible to lose weight due to toxins, because toxins make the functioning of all body systems ineffective.
What's wrong here
The existence of toxins has not been proven by anyone at all; this concept is used only by alternative medicine (this includes all treatment methods, the effectiveness and safety of which have not been scientifically proven. - Author). A person has kidneys and a liver: they neutralize and remove harmful substances that are produced as a result of metabolism. For example, one of these end products of metabolism is uric acid, with the help of which toxic ammonia is bound and removed from the body (such substances are called nitrogenous wastes and have nothing to do with pseudoscientific recommendations about cleansing: the body removes them on its own. - Author). Moreover, when poison enters the body from the outside, it destroys cells and affects the functioning of the body immediately, and does not accumulate as some kind of toxin load. This is how hydrocyanic acid affects the body when a person smokes. In this case, you do not need to cleanse yourself of toxins, but make every effort to quit smoking.
The detoxification methods offered on the Internet are beyond common sense: they recommend taking laxatives, choleretic and diuretics. They cannot be consumed just like that when the body is working normally: this is not cleansing, but stress and harm to the body. The recommendation to drink oil and lemon juice on an empty stomach is also unsafe: after such cleansing, it is not toxins that leave the body, but a mixture of mucus, undigested oil and bile pigments. Passion for such cleansing can lead to serious metabolic disorders.
Detox systems using juices, spinach smoothies or powders are also useless. There is no need to remove non-existent toxins, and no spinach smoothie can cope with serious poisonous toxins - medical attention is needed here.
Myth. There should be no fat on the body
The human body has areas where the presence of fat is physiologically determined. There it remains as long as possible - for example, in the kidney capsule or on the buttocks and thighs of women. Additionally, fat is essential
for optimal functioning of the body.
For example, a common symptom of low fat in a woman’s body is the cessation of menstruation and, as a result, the inability to conceive a child. Therefore, it is impossible to strive for the complete destruction of fat reserves. Structure your workouts in such a way as to effectively remove excess fat deposits
. And remember that the patterns of fat deposition in certain places are individual for each person.
Organic products
We added less fertilizers and pesticides to our potatoes. Has it made her any better? Hardly. More useful? Maybe a little. Should you eat organic? No.
But if you don’t count money anyway and want to feel special, then buy from us, why not.
Well, if you understand the absurdity of this idea and hardly believe in the organic nature of organic products, then pay attention to the dietary supplements presented on our website! Seriously! There are extracts and extracts, vitamin complexes and no chemicals, pesticides or other gastronomic delights! Pay special attention to those that promote weight loss
Breakfast cereals
Honestly? We were wrong. Breakfast is not such an important meal. You won't die if you put it off for a few hours. And you don't have to eat a bowl of cereal that was corn in the life before last. Especially if you want to lose weight. Well, why don’t you replace boring scrambled eggs with our cornmeal and sugar a couple of times a week? Oh please! We'll even add some trash (bran) to our flour that we forgot to throw away yesterday.
But if suddenly you just can’t live without food in the morning, and if you really want to lose weight, then here’s a great alternative for you (I’m serious now!) - a dry protein shake from the “Just add water!” category. — PhaseSlim is tasty, nutritious and healthy.
Myth. There are creams and other means to burn fat in certain places.
Nowadays, a variety of products are actively advertised, the manufacturers of which guarantee weight loss in the right places: ointments, creams, muscle stimulants and even clothing. Ointments and creams
produce a purely cosmetic effect, improving the appearance of the skin.
Smoother skin appears to belong to a slimmer body. Special underwear
can optimize the load during training and increase fluid loss (including from adipose tissue) in a specific location.
However, one cannot expect more active breakdown of fats locally. Myostimulators
make the muscle work, but do not involve it in physiological movement patterns - that is, these muscles are not used in everyday life. So after such a workout, muscle work in this region will not contribute to a more intense breakdown of adipose tissue.
Carbohydrates are bad for weight loss
Low-carb diets are quite dangerous for health, they all involve restricting calorie intake, but the body does not care where it gets these calories from: carbohydrates, proteins or fats. Carbohydrates stimulate the release of insulin and therefore the feeling of hunger occurs faster than when eating foods rich in fiber. It is from these products that you need to make your menu.
From all this we can conclude that the search for a panacea for weight loss cannot be crowned with success. Various self-experiments may not only be useless, but also dangerous to health. Only proper nutrition and an active lifestyle can solve problems with your figure and extra pounds.
Proper weight loss can begin using the MasterFORM weight loss concentrate from Apifarm. The product has a complex effect on both the central mechanisms of hunger and appetite regulation and the peripheral ones. Con contains a sufficient amount of vitamins to compensate for the decrease in vitamin intake from food during dieting.
For more information about myths about weight loss and physical training, watch the video.
Healthy sweets for your figure and health
It has been proven that sugar, honey, and agave have exactly the same effect on the body; they differ only in calorie content. You don’t have to look for which sweet is healthier, you just need to limit your sugar intake. The same applies to the misconception that sugar can provoke diabetes.
People with this diagnosis should limit the consumption of easily digestible carbohydrates, but the consumption of sweets itself cannot become the impetus for the development of the disease. A passion for sweets leads to extra pounds, which is a risk factor. You need to control your sugar intake and move more.
The essence of a protein diet
The essence of the protein diet is to consume only protein foods; athletes do this to build muscle mass, others to get rid of extra pounds. Scientists have concluded that large amounts of protein provoke heart and kidney failure, disrupt glucose and fat metabolism, and can lead to diabetes and colon cancer.
A healthy diet can provide protein even for an athlete; to build muscle mass, it is necessary to consume proteins and carbohydrates after active training.
