When it comes to weight loss, there is a lot of misinformation out there. Here are 3 big myths about weight loss, and some facts you should know to help you in your weight loss journey.

Myth #1: Opting for “fat free” or “low fat” foods is always a better choice.

When shopping for foods, it seems like an obvious choice to always opt for the low-fat or fat-free food instead of the full-fat alternative. While this works for some foods, you need to read labels and shop carefully.

Fact: in order to make up for the reduced fat content, some food manufacturers replace it with ingredients like sugar, salt, and unhealthy additives. So while it may have less fat, it may be higher in calories, which can ultimately be worse for your diet.

Myth #2: When exercising, avoid lifting weights.

Many individuals, especially women, avoid lifting weights from fear of “bulking up” or slowing down their overall weight loss progress.

Fact: developing a bodybuilder’s muscle definition requires a seriously intense strength training regimen, so “bulking up” by accident is nothing to fear. Furthermore, recent studies have shown that individuals who incorporate weight lifting into their exercise routines burn more fat than those who rely on cardio training alone. The more muscle you can add to your body, the easier it will become to burn fat off and keep it off.

Myth #3: Obesity is always perpetuated by a lack of willpower—not genetics or other biological factors.

Unfortunately, obesity has become one of the last acceptable prejudices in many societies. This is due to a massive myth that all or most cases of obesity are caused and perpetuated exclusively by a lack of willpower—in other words, that the individual could lose weight if he or she really wanted to.

Fact: for many people, this simply is not true. Obesity is a highly complex issue, with dozens of different potential contributors for each person. For many, genetics, the environment, physiology, and other factors far beyond mere willpower alone all play major roles.

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