Weight loss: 5 frequent myths

Have you already searched thousands of information about weight loss and ended up finding too much contradictory information? This article will help you clarify your doubts about the main myths that circulate on the internet.

To begin with, we will start by making clear what myths are and why we should avoid them and know how to differentiate them from the rest of the information that surrounds us in our daily lives.

Myths are erroneous beliefs, concepts or procedures that lack veracity, that present little scientific rigor and that have been transmitted as a “popular knowledge”.

Below we will develop each of the five myths and the scientific evidence that disproves these “popular wisdoms”:

1. The more we sweat, the greater the weight loss

We already know that the increase in sedentary lifestyles and the poor quality of diets in society have led to an increase in obesity, which is one of the most common metabolic diseases and leads to major psychological (low self-esteem) and social problems. This has increased the interest of both sexes in the “cult of the body”, seeking weight loss through physical exercise leading to the belief that the more you sweat the more fat you are losing. Exercising with very thick clothing or the use of several layers with the intention of generating an excessive increase in body heat.

But this is totally false, excessive sweating will only lead to dehydration, causing cramps during sports (due to lack of sodium and/or potassium ions) and in extreme cases to hyperthermia due to the excessive increase in body temperature. Dehydration will significantly alter cardiovascular, thermoregulatory, metabolic and endocrine functions. Therefore, we can consider this type of weight loss practices as erroneous and very dangerous for the health.

2. Intake of protein powder to transform fat into muscle

Another common myth or belief is to believe that the simple fact of ingesting protein supplements will change the body composition of a person  who remains sedentary and does not change their lifestyle habits. It turns out to be a false belief about protein supplements, which do not perform magic and only provide what protein-rich foods can provide. This myth is often seen a lot, especially in gyms among beginners who are looking for any quick way to reach their goals without having to do too much exercise.

The media and commercial interest have contributed greatly to spreading this idea. But hypertrophy does not depend on excessive protein consumption or the use of protein supplements, but the quantity and quality of the work done together with an adequate nutritional intake.

3. Lose localized fat

There are many people who believe that there is the possibility of losing fat from specific body areas, as it is very common to see videos on youtube where they tell you to perform these abdominal exercises to lose fat and define them. This problem increases when after performing the exercises these people measure the abdominal diameter just after training and observe that it has decreased. Normal phenomenon that occurs due to the high temperature in that region due to exercise producing a redistribution of fat that returns to normal after a while.

The strengthening of the abdominal work is essential to alleviate the different lumbar pains due to its preventive and prophylactic effects. It is not the most suitable option for this “localized weight loss”. We must clarify that it is absolutely impossible to achieve this localized weight loss because the area from which the fatty acids come as fuel during exercise will vary according to genetic, morphological and hormonal factors. Therefore, fat is lost where there is a greater amount accumulated and there are no exercises to achieve fat loss in a specific area.

4. Extreme dietary restrictions or miracle diets for weight loss

Another very dangerous belief for the health of people who believe that eliminating foods from the diet or eating very little are the best options to achieve their ideal weight when it is not true at all. In addition, many times they combine these extreme restrictions together with the practice of some sports or physical exercise, which can trigger even more the appearance of nutritional deficits..

Another belief very similar to the previous one is that of following miracle diets, which hide commercial interests or interest in the promotion of “popular people”. Some are clearly harmful to health and usually cause a rebound effect which ffavors a rapid recovery of the lost weight.

The extreme restriction or elimination of certain foods from our diet will not favorably condition our body composition, it is likely that we will lose weight, but we will also lose nutritional quality in our diet and as a consequence we will lose quality in our health, To achieve and adequate weight loss we must follow a caloric deficit always guided by a nutritionist and complement it with the practice of physical exercise.

5. When we eat less our stomach shrinks

This is another totally false belief that is very typical among people who use diets for weight loss. This belief will lead to the restriction of food and to ingesting smaller quantities than necessary to acquire the necessary nutrients. Neither hands, nor eyes will shrink if we eat less because it is going to shrink our stomach.

Bibliografía:

Zamora, S. & Pérez-Llamas, F. (2013). Errors and myths in feeding and nutrition: Impact on the problems of obesity. Nutrición hospitalaria, 28 (supl.5), 81-88. Read the full article here.

Miñarro, L. (2002). Mitos y falsas creencias de la práctica deportiva.1–10. Read the full article here.