Many people complain that they are getting fatter even though they are controlling their diet and exercising regularly. They even feel like they gain weight just by drinking water. The reason behind this phenomenon is not the weight loss methods themselves, but rather the misconceptions you have when trying to lose weight. Let's summarize some common misconceptions on the weight loss journey and help you regain your confidence in losing weight.
Misconception 1: Too much nutrition leads to obesity
Some people are overweight not because of excessive calorie intake, but because their diet lacks nutrients that can convert fat into energy. In order for the body to convert fat into energy, it requires various nutrients including vitamin B2, vitamin B6, and niacin. However, these nutrients are often found in foods that dieters tend to avoid, such as dairy products, peanuts, eggs, animal liver, and meat.
Misconception 2: Jogging for 30 minutes a day is an effective way to lose weight
Although jogging can achieve the purpose of aerobic exercise, what you benefit from jogging may not be your body shape, but rather your cardiovascular health. Studies have shown that it takes about 40 minutes of exercise for the body to start mobilizing fat to provide energy. As the duration of exercise increases, the amount of fat burned can reach up to 85% of the total energy expenditure. Therefore, any exercise shorter than 40 minutes, regardless of intensity, will not significantly burn fat. So, push yourself and jog for more than 40 minutes.
Misconception 3: Eating spicy food helps with weight loss
Some people believe that eating spicy food can aid in weight loss. They consume spicy food with chili oil in every meal. It is true that eating spicy food can make you sweat and give you a feeling of fullness even with a small amount. These factors reinforce the belief that spicy food can help with weight loss. However, have you considered the long-term effects of consuming spicy food? It can impair stomach function and even lead to stomach pain and bleeding. Additionally, consuming excessive spicy food can make your skin rough and may cause acne breakouts. It can also affect your vocal cords and make your voice hoarse.
Misconception 4: Spot reduction is the most effective way to lose weight
Many advertisements claim that you can lose weight in specific areas like the waist, hips, or abdomen. However, the reality is that spot reduction is not possible. First, localized exercise burns fewer calories and is prone to fatigue, making it difficult to sustain. Second, fat metabolism is regulated by the nervous and endocrine systems, which control fat reduction throughout the body, not just in specific areas. For example, you may exercise for a while and see minimal changes in your abdomen, but notice a reduction in your face. This is because the overall fat reduction is greater than the fat reduction in a specific area.
Misconception 5: Exercising for an extra 20 minutes can burn off excess fat
Many people have experienced this scenario: they indulge in high-calorie desserts or drinks and then try to compensate by exercising for a longer duration. This may provide temporary psychological relief, but if you frequently rely on extended exercise as a remedy for overeating, you may push yourself into a state of overtraining. When your body is constantly fatigued from training, it becomes less responsive to exercise, making it difficult to achieve fat loss goals. Excessive training can also disrupt certain hormonal balances that affect muscle synthesis. However, does this mean there is no solution for occasional overeating? Of course, there is. You can simply eat a little less in your next meal.
Misconception 6: Following a fixed diet plan is always the right approach to weight loss
While following a fixed diet plan can help reduce calorie intake and control weight, it may eventually lead to a deficiency in overall nutrition. In fact, weight loss should not completely suppress your appetite. Here are some principles to remember:
- Avoid fried foods
- Eat three main meals a day and avoid snacking
- Choose fresh foods
- Discard high-calorie condiments such as salad dressings and sugar
- Avoid combining foods that are prone to weight gain, such as cakes and ice cream
