There is a ton of weight-loss information out there these days.
A lot of it is either unproven, or proven to work, but potentially not ideal for the longevity of your overall health and well-being.
Here are 5 common fat loss tips that you should not be following.
#1 — Eating Carbs Makes You Fat
Low-carb diets have proven to be very effective for weight-loss.
The whole ‘high-protein, low-carbohydrate’ diet still circulates in the fitness industry as a go-to recommendation from trainers.
However, is it really the low-carbohydrate part that is causing you to lose weight? Or is it the overall reduction in calories?
Humans have been eating carbohydrates for a very long time. Long before obesity became an issue.
Eating carbs won’t affect your weight loss goals. Consuming less energy than you are expending, aka maintaining a calorie deficit, will.
#2 — Eating Big Meals at Night Will Make You Fat
Ever heard someone tell you to eat a big breakfast, medium lunch and a small dinner? Yeah. Me too.
Does your body know what time of day it is?
Sure, eating a big, heavy meal at night could leave you feeling sluggish and heavy when you’re going to bed, which is not ideal for a decent nights’ sleep.
However, there is no scientific evidence that points towards late-night eating having a direct effect on your weight loss goals.
As long as you are eating within your daily calorie deficit, the time of day that you are eating, is irrelevant.
#3 — You Can Target Fat Reduction with Certain Exercises
To date, there is no solid scientific evidence to support the idea of fat reduction in targeted areas with certain exercises.
Despite what thousands of ads and infomercials try to convince us, targeted fat loss is just not possible. There is no short-cut to reducing the fat around your waist, hips, or thighs.
Implementing a well-rounded training regime including a mixture of weight-resistance workouts, and cardio or high-intensity interval training (HIIT), alongside maintaining a calorie deficit, will put you on the right path to weight-loss.
#4 — Intermittent Fasting Will Make You Lose Weight Quicker
Even though intermittent fasting is a relatively new diet trend, you’ll most likely know someone who has tried it or currently practises it. Some rave about it, and some don’t.
Essentially, intermittent fasting restricts calorie intake to only take place during certain periods. An example of intermittent fasting is the ‘5:2 Diet’.
In the case of the ‘5:2 Diet’, you would eat normally for five days of the week, and restrict calories substantially to 500 or 600 calories per day, on the two remaining days.
While studies have shown that intermittent fasting can provide other health benefits, such as decreased insulin levels, there is no scientific evidence to show that intermittent fasting can actually accelerate weight loss.
It comes back to focusing on an overall calorie deficit, no matter when or how you choose to eat.
#5 — Diet Foods are the Path to Skinniness
Fat-free, low-fat, sugar-free, and gluten-free… Just some of the buzz words that attract us to pick certain products over others.
But have you ever actually compared a nutrition label between a low-fat yoghurt and a full-fat yoghurt at the supermarket?
In many cases, these ‘diet’ foods are junk foods in disguise. They’re often heavily processed and filled with hidden sugars or ingredients that will not support your weight-loss journey, or your overall health.
Sure, you may still lose weight consuming these foods. But, if your goal is overall health (hint, it should be!), then focus on consuming whole, unprocessed foods that are naturally low in sugar.
These foods will assist you in maintaining your calorie deficit, by adequately fulfilling your bodies nutritional requirements, leaving you fuller for longer.
At the end of the day, there is no perfect approach to weight-loss.
Focus on the foods that make you feel good, gives you energy to face the day, and move your body daily, and you will be on the right track to achieve your health and wellness goals.