Many experts would agree that healthy weight loss is a marathon, not a sprint, and cannot be achieved overnight. For many people, the process is gradual and requires a balanced diet, regular exercise, regular hydration, and a regular schedule.
That being said, we asked registered dietitians, nutritionists, and other health experts to learn more about three common myths that don't actually lead to healthy weight loss (and often lead to weight gain!).
Read on for tips, advice, and insight from Trista Best, RD, LD, MPH, RD, RD, MPH, RD, RD, RD, MPH of Balance One Supplements, Rosmy Barrios, MD, a health professional and medical content author, and Lisa Richards, RD, MD and founder of The Candida Diet.
read more: Dietitians agree: Follow these 6 weight loss tips for life
Myth 1 – Skipping meals (especially breakfast) will burn fat
Skipping meals can do more harm than good when it comes to your health and optimal fat burning. This is especially true for breakfast, Best said. “When it comes to dieting and losing weight, most of us think first about calories and how we can eat as few calories as possible,” she says.
Unfortunately, Best added, “this may work in the short term, [when it comes to nurning fat], but it does damage your metabolism in the long run. She points out that everyone has a unique metabolism, the rate at which they burn calories, which for most people is around 2,000 calories a day. , it requires a certain amount of calories. “
In short, when you consume more than that, it leads to weight gain, and when you consume less than that, it leads to weight loss. However, she points out that this weight loss or fat burning is short-lived as the body adapts to only receiving fewer calories. Therefore, it slows down the amount of calories needed to conserve energy and avoid hunger. This essentially means that you are slowing down your metabolism.
“When the restriction ends, you'll see rapid weight gain because you start eating a normal amount of calories before, because the body is now more efficient at storing excess fat,” Best continues. Burning fat, she emphasizes, means adding more protein and nutrient-dense foods to your meals, rather than skipping or limiting them. Healthy dishes and vitamin-rich snacks throughout the day will help keep you going before and after your workout, she says, and “depriving your body of essential nutrients” isn't something you should be doing.
#2 – Losing Weight Means Quitting Desserts
Richards stresses that there are plenty of healthy desserts to support your weight loss journey, and you don't have to give up your favorite snacks. Instead, finding healthier versions or adding more fruit or other fiber-filling ingredients to your favorite dessert can be a happy compromise.
Whether you're making yogurt, smoothies, parfaits, or other treats, Richards recommends specifically adding blueberries to your weight loss goals. “Blueberries have the highest antioxidant content. Their specific antioxidants are flavonoids, plant compounds that provide protection to these berries and provide us with similar protection at the cellular level when eaten,” she explained.
These versatile berries are “nutritious and low in calories,” she adds. That makes them an ideal topping for smoothies, desserts, yogurt or ice cream topping, or simply eaten on their own. When eating out, Richards offers another pro tip for losing weight. “If you must indulge in dessert, try eating it with friends,” she says, as it will “cut the calories and cost in half.”
#3 – You must log *everything* you eat to lose weight
It's all well and good to keep track of your daily intake for a healthier diet, but Barrios warns that it can be overkill. Whether you're counting calories, macros, etc., it's worth observing what you might want to eat more before planning your next meal (instead of beating yourself up for what you've already eaten!)
“Newcomer [to counting macros] “A common mistake is to just look at the numbers and choose highly processed foods that are lacking in vitamins and minerals,” Barrios explains. One “important tip” she recommends keeping in mind is “calculating macros.” [or anything else] It should be a short-term exercise,” not something you do excessively when you want to burn fat.
“Focusing on the numbers and constantly weighing food can be a fast track to an eating disorder,” says Barrios. “It's always good to be educated about macros or something, but it's not recommended as a routine,” she adds.
While meal planning can be a healthy and fun way to get more excited about what you like to eat and to be mindful of things that might not make you feel your best, it shouldn't lead to feelings of anxiety about what you eat. stress or anxiety.
Ultimately, Barrios and other experts say, the best ways to burn fat include listening to your body when you're hungry or feeling good after exercise, and seeing your doctor to help you create a healthy eating plan.
