“Should I eat breakfast or not?”… 4 myths you can ignore when losing weight

As August draws to a close, the entire country will gradually become cloudy today, the 26th. Showers of about 5 to 20 mm are expected in the central region at times this afternoon, while rain of around 5 to 40 mm will fall in the southern region. Morning temperatures will mostly be around 25 degrees Celsius; although record-breaking tropical nights have ended, it will remain hot at night.

Today's Health

While the peak of summer dieting is passing, there are many who feel like every day of the year is a dieting day. For those who are serious about dieting, even trivial information cannot be overlooked. They prick up their ears at myths heard from those around them, such as "I lost weight doing this" or "You didn't lose weight doing that." Although it is said that there is no magic formula for weight loss, there is no need to believe all of this diet advice. We will examine four common diet myths that are treated almost as facts but do not necessarily need to be followed, based on reports from professional media.

1. You say you have to eat breakfast to lose weight? ... We need to start by examining the claim that breakfast is important for weight control. For some people, this is true. In fact, this statement originated from a study in which members of the U.S. National Weight Management Registry who had lost weight for at least five years reported eating breakfast regularly. However, breakfast does not help everyone lose weight. In reality, whether you eat breakfast or skip it has almost no effect on your weight. In fact, in one study, people who skipped breakfast ate 144 kcal more at lunch compared to those who ate breakfast, but their total daily intake was 408 kcal lower than others.

Of course, skipping breakfast is a form of intermittent fasting that can help with weight loss. However, there is no reason to eat breakfast if you are not hungry. If you do eat breakfast, make sure to include protein-rich foods to avoid overeating at lunch.

 

2. You say losing weight quickly leads to the yo-yo effect? Let's also take a closer look at the fact that losing weight quickly leads to the 'yo-yo effect.' While losing weight slowly is a good approach, rapid weight loss does not necessarily increase the risk of the yo-yo phenomenon. In fact, losing weight quickly can actually be helpful for long-term weight loss.

There was also a study showing that people who lost weight rapidly during the first month were five times more likely to lose 10% of their body weight within 18 months than those who lost weight slowly. However, while drastically reducing calories may lead to rapid weight loss initially, it is difficult to sustain. You should find healthy weight loss methods rather than extreme calorie restriction.

 

3. You have to do cardio to lose weight effectively? It is also known that aerobic exercise is more helpful when losing weight. Aerobic exercise, also known as cardiovascular exercise, lowers stress levels and is beneficial for the heart and overall health. However, contrary to what many people think, it is not the best exercise strategy for weight loss.

While aerobic exercise can help maintain weight, there is also a risk of gaining weight rather than losing it. Since the effect of aerobic exercise on weight varies from person to person, combining strength training with aerobic exercise is the best strategy.

 

4. You're saying I have to stay away from all fat? Not all fats are bad for your health, and avoiding greasy foods does not necessarily help you lose weight. Fat has twice as many calories as protein or carbohydrates and takes a long time to digest. You might think that restricting fat intake leads to weight loss because it reduces calorie intake.

Studies have shown that a standard low-fat diet, in which fat accounts for less than 30% of total calories, has not had a significant impact on weight loss. This contrasts with low-carbohydrate or other diets, which have demonstrated meaningful results. Foods rich in natural fats, such as avocados, nuts, and coconut, can aid in weight loss. Of course, one should avoid artificially adding large amounts of fat to food, as this increases calorie intake and makes weight loss more difficult.

 

 

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If you are not hungry, do not bother to eat breakfast.

That's the first time I've heard of it.

Is that why things like brunch came into existence?

 

There are bad fats and good fats, too.

And eating too much good fat is also...

It's harmful.