NO MATTER how little you know about diet and nutrition, chances are that you have an opinion on some of the frequently quoted weight loss beliefs.

For example: you should snack frequently to lose weight; the more exercise the better; no carbs after a certain time ... the list goes on.

Here are some of the most common weight loss and diet beliefs and what the science really tells us.

You need to eat frequently to keep your metabolism going
While it is true that not eating for long periods of time can result in a reduction in metabolic rate as the body slows down its processes to conserve energy, this happens not after a couple of hours but in a much longer time frame. This means that going an entire day without eating is an issue, but not a couple of hours. Unfortunately the message of eating regularly has been translated into not going longer than an hour of two without putting something in our mouths which is an issue from both an appetite management perspective and for weight control. Ideally we need at least 3-4 hours in between meals which for most of us means we only need to eat 3-4 times each day.


Going to the gym cancels out eating bad food
Chances are if you are a regular gym goer, you have justified eating some extra calories simply because you have ‘gone to the gym today’. The issue with this compensatory approach to training is that for many of us, the daily exercise we choose is simply making up for all the time we spend sitting down. For this reason, if we then eat more because we have trained, we never get the sustained calorie deficits that support weight loss.

Losing weight quickly is not the right way to lose weight
One of the most commonly cited recommendations when it comes to weight loss is that it is much better to lose weight slowly and keep it off than to engage in programs which encourage quick weight loss that is said to be often regained quickly. Perhaps in some circumstances, but the truth is that there is no evidence to show that losing weight quickly means that you will regain it. In fact, there is evidence to show that those who lose reasonable amounts of weight quickly are more likely to reach their long term weight loss goals and lose more weight in total than those who lose weight more slowly.

You need to eat less to lose weight
Initially, sure you may need to eat fewer calories but as the muscle becomes more efficient at burning energy, there will be times when you may need to eat more to continue to lose weight, even if it goes against every weight loss belief that you have. The reason for this is that fat loss, along with exercise helps to muscle to burn calories more efficiently, resulting in you needed more calories. So once you have dropped a few kilos using a low calorie approach and you start to get hungrier, you will also need to eat more.

You need to exercise for at least an hour a day to lose weight
There is no set amount of exercise any one person will need to do to lose weight. In fact, for some people reducing their high intensity exercise and simply focusing on movement while they are following a lower calorie diet can help promote diet adherence by controlling appetite. Within sedentary lifestyles, the key thing for many of us to focus on is to move more on a daily basis to make up for all the hours we spend sitting down. High intensity exercise in addition will increase metabolic rate, increase fitness and build muscle mass but each person will vary in terms of the types and amounts of exercise they require to get these outcomes.

You need to eat low carbohydrates after 2pm to maximise fat loss
Sure, reducing the carbohydrate content of the diet helps to reduce calorie intake and supports weight loss, for many this will mean simply going lighter at night rather than ditching the carbs completely. In fact, lowering the carbs to too great an extent can actually reduce metabolic rate long term and make weight loss even harder. There is no set time for which carbohydrates need to be reduced in order for good weight loss outcomes, rather it comes down to the individual, how many calories they are burning and what times they are active and/ or exercising.

You will lose the same amount of weight each week
Fat metabolism, like many physiological processes in the body is complicated and if you have carried weight for some time, it in turn takes time to lose it. Often substantial weight losses (1-2kg a week) are followed by periods of minimal loss as the body readjusts and resets its metabolic rate to manage the weight loss. This is why some weeks you will lose weight and some not so always keep the longer term weight loss goal in mind and try not to weigh yourself more than once or twice each week.

Refferal: http://www.news.com.au/lifestyle/health/diet/the-weight-loss-myths-you-need-to-stop-believing/news-story/105ace34fa6ec30f05792a39aa8dc5f6

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