Weight loss myths- Busted!!

I need to exercises every day for an hour vigorously.

Exercise is not only important for one’s physical and mental well being but it’s a great way to achieve your weight loss goals. Unfortunately, there’s so much less understanding on how to exercise when it comes to losing those extra pounds you aiming at. Social media is flooded with apps and articles which claim to be guiding you to attain your dream figure with the models on their cover page seen in the best outfits to attract innocent minds. I feel pity to see people take up such commitments which they can’t keep up with. No matter how dedicated and disciplined you are, there are times when you are at your worst. So, adherence to any such kind of commitment is impossible like working out every day religiously and vigorously for an hour or more. Are you doing justice to yourself or are you punishing yourself for having eaten that extra piece of cake or adding that extra layer of cheese to your burger? The idea is- commit something to which you can follow without being cruel to yourself. You can workout for 4 to 5 days a week for 40 to 50 mins and go for a walk or jog whenever you feel. You can also try your favorite sport like badminton, cricket or swimming, or cycling as and when your schedule permits. The motive is clear- to be active and do something to burn the desired calories. Do not get crazy over any HIIT exercises to force your body to get in shape in a week or month. It’s a process, remind yourself about it!

I need to go to a gym to exercise and use those fancy equipment’s.

Lockdown and the realm of COVID 19 have taught us many things. One amongst them is, your home is the safest and bountiful place on earth. You do not need anything extraordinary if you have the will to do something. There are plenty of exercises and activities which can be done at your home or workplace if you do not have a membership of a gym or not enough time to go to one. Make use of whatever is available and have a trainer to help you out with a decently curated exercise program that fits your schedule.

The weight loss mantra is 80% diet and 20% exercise.

This is what we have read, heard, and absorbed since today. But it’s time to see weight loss from a different and realistic perspective. The secret mantra is- “ Weight loss is 50% diet and exercise and 50% commitment”. Only if you strongly want it and you are ready to do it not for anyone else but yourself, then go ahead and enroll in any of the weight management programs; or else it’s going to be a glory of just two days. You have to take it seriously and understand that the path will have trials and turbulences. Keep reminding yourself why have you started it, and never leave it unless you have achieved it!

I have to cut down my carbs and sugar completely.

Ditch your coach who advises you to cut off those carbs totally. Who says you can’t enjoy pizzas and parathas, rice and potatoes, cookies and chocolates when on a weight loss regime? The goal is to develop a healthy habit and know that moderation is the key. Anything in excess is bad, even the most nutritious meal. Also, bear in mind that carbohydrates are the preferred source of energy for the body and their reduced supply will burn protein and fat for fuel for your workouts and everyday chores. So, portion control is important, and be mindful of choosing whole grain products over refined items and fruits over fruit juices. Such small changes will help you reach your desired results.

I have to curb down my temptation of non-nutritious food completely.

This is my most favorite tagline – Out of your total calorie intake, 80% should come from nutritious food and 20% from non-nutritious food. Thereby, you are relieved from suppressing your temptation to visit Mc Donalds, Burger King, or Shake Shack if you have understood that you need to order a salad as a side dish with your burger instead of fries and water to replace your cola.

I will have to adopt a fad diet for weight loss.

Atkins, keto diet, vegan diet, etc. are a few of the fad diets people tend to adopt. No doubt they work wonderfully when done in the right way but the question is, how long do the effects last once you have stopped following it? These fad diets give temporary results but barely help you keep off the weight once you return back to your usual eating habits. The best diet is no diet but adopting healthy habits.

I need to have supplements if I am aiming weight loss.

From increasing your metabolism to claiming a fat loss, most weight loss supplements aren’t effective as per the scientific research done on hundreds of such products in the market. On the contrary, many are found to have detrimental effects on your health. So, cease your search for any magic pill and concentrate on forming a healthy lifestyle and stay in a calorie deficit. 

I should weight daily to see my progress.

The biggest mistake each weight watcher do is, weigh daily. Your daily weight can fluctuate due to many factors like stress, water retention, hormonal imbalances, lack of sleep, etc. It’s not how it goes. If you are looking for progress, rely on your measurements, inch loss denotes fat loss. After a two-week schedule of regular exercise, healthy eating, proper sleep, and water intake, you’ll certainly see it on your scale.

I will feel hungry all the time if I am on a weight loss program.

Sometimes drinking water will suffice the body’s demand for food as it’s confused while giving you signals from its satiety center of the brain. Also, having an adequate amount of protein helps to keep the hunger pangs at bay. Therefore, make sure you get the right proportion of wholesome meals and do not deprive your body in the name of “dieting”

I can target fat loss in specific areas.

This is the most common query I get while working with my weight loss clients. Women especially want to lose fats from their waist, stomach, hips, and thighs. I understand the concern but the reality is, there can’t be fat loss from specific segments of your body. It’s going to happen overall. But you can tone those regions with targeted exercises. So, having an exercise regime devised in such a manner that helps in overall body toning is the key. Focusing on cardio alone won’t give you a toned figure. You need to have weight training incorporated into your program.

Let’s start this journey today but #1 is DECIDE. If you have dreamt it always, it’s time to do it now! Shed your quarantine weight and get started in becoming a stronger YOU!

For assistance and support, drop me an email at dr.khadija29@gmail.com or Whatsapp on +919227339927