"Doing this made it fall off, but it didn't fall off," "Eating this made it suddenly drop," and so on... There are many myths about dieting. These rumors require verification. In this regard, based on sources such as the American health and medical media 'Healthline,' we looked into common weight loss myths that can be ignored.

 

Losing weight quickly leads to a rebound? = "People often say that you should lose weight slowly, and if you lose it quickly, you will experience the yo-yo effect of gaining the weight back."

Recent studies show that gradually losing weight is a good approach, but rapid weight loss does not necessarily increase the risk of yo-yo dieting. In fact, losing weight quickly can be beneficial for long-term weight management.

One study found that people who lost weight quickly in the first month were five times more likely to lose 10% of their body weight within 18 months compared to those who lost weight slowly. However, drastically reducing calories to extremely low levels can lead to rapid initial weight loss but may be difficult to sustain, so it is better to find a healthy weight loss method.

 

Even if you're not hungry, make sure to eat breakfast. = You may have heard the advice to eat breakfast to boost your metabolism upon waking up. Many people believe that breakfast is important for weight management.

However, some experts say that "breakfast does not necessarily help with weight loss." In reality, whether you eat breakfast or skip it, your weight is hardly affected.

According to a study, people who skip breakfast consumed 144 more calories at lunch compared to those who ate breakfast, but their total daily intake was 408 calories lower than others. Skipping breakfast is also claimed to be a form of intermittent fasting that helps with weight loss.

Intermittent fasting also has health benefits. There is no reason to eat breakfast if you're not hungry. If you do eat breakfast, it's good to include foods rich in protein to avoid overeating at lunch.

 

Focus on aerobic exercise? = Aerobic exercise, also known as cardiovascular exercise, helps reduce stress levels and benefits the heart and overall health. It is not the best exercise strategy for weight loss.

Some people lose weight through aerobic exercise, but others maintain or even gain weight with aerobic exercise. The effect of aerobic exercise on body weight varies from person to person. The best strategy to reduce weight while maintaining muscle mass is to combine strength training with aerobic exercise.

 

Should you avoid fats almost entirely? Not all fats are bad for health, and avoiding greasy foods does not necessarily help you lose weight. Fats have twice the calories of proteins or carbohydrates and take longer to digest.

Restricting fat intake may lead to weight loss by reducing calorie intake. However, research shows that standard low-fat diets, which consist of less than 30% of total calories from fat, do not significantly impact weight loss. This is in contrast to low-carbohydrate diets or other dietary approaches that demonstrate meaningful results.

Foods high in natural fats such as avocados, nuts, and coconuts can help with weight loss. Additionally, dairy products contain conjugated linoleic acid (a type of omega-6), and consuming it has been shown in studies to regulate body fat and leptin secretion (a hormone secreted by body fat that helps control weight), thereby aiding in weight reduction.

Adding artificial and excessive amounts of fat to food is not helpful. Excessive fat addition can make the calorie content so high that weight loss becomes difficult. Additionally, when consuming fat-free or low-fat products, it is important to check whether they contain refined sugar.

 

Eat little by little, every two or three hours?=There is also a story that eating small amounts frequently is effective. In one study, the same calorie food was divided into two groups: one was given generously in two meals, and the other was divided into seven meals. The research team found no difference in calorie burning between the two groups.

Some studies suggest that eating small amounts continuously throughout the day may not be more effective for weight loss than consuming three or fewer meals a day. Eating frequently also carries the risk of consuming more calories than necessary for the body.

 

Obsess over calorie intake?= While it is necessary to limit calories to lose weight, that alone is not enough. What you eat affects your weight regulation hormones.

Eating a 100-calorie pretzel is completely different from eating the same number of calories in fruit. Pretzels are made from refined carbohydrates, which raise blood sugar levels and induce hunger.

On the other hand, consuming the same amount of calories from high-protein foods increases satiety and reduces hunger. Proteins have a higher burning effect compared to carbohydrates or fats. This means that proteins cause the body to burn more calories.

Even when calorie intake is restricted, accurately measuring how much one eats in a day is very difficult. One study found that obese individuals underestimated their actual food intake by an average of 47%.

 

Is juice cleansing effective for dieting? Advertisements claiming that drinking "00 juice" for just a week can change your body shape are common on social media. They are very popular. The ads claim that juice cleansing can detoxify the body and help lose up to 10 pounds (4.5 kg) in a week.

There are few studies showing that juice cleansing is safe or effective. One study had women drink a mixture of lemon juice and syrup with fewer than 500 calories for 7 days. While the calorie reduction led to weight loss, it was difficult to say that the effects would be sustained.

The problem with juice cleansing is that it does not establish healthy eating habits necessary to maintain weight loss. Moreover, juices are usually high in sugar and low in protein, which is an unhealthy combination for appetite control and overall health.

 

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Additionally, they say not to step on the scale every day.

Eye body measurement is important, generally losing weight

When I become overly concerned, I end up eating too much.

It seems more stressful.