How to Lose Weight: Separating the Weight Loss Facts from Fiction

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Are you lost in the maze of weight loss myths and facts?

Myth: Weight loss pills help in cutting fats and weight

Truth: Even if the advertisement claims that all the ingredients are natural (the likes of Garcinia Cambogia, Green Tea extracts, Ginseng extract and what not); the pills DO NOT RESULT IN SUSTAINABLE WEIGHT LOSS. Don’t even get us started on the likes of fat burners and other unnatural ways there are to lose weight!

First off, the companies making these ‘No-Fat’, ‘Lose-weight’ pills don’t have serious studies (randomised clinical trials) to back their results. Secondly, research among a limited number of subjects finds that these weight loss pills only helped them lose a kilo (Yes! That’s it). Plus do you know how many chemicals (in the form of additives and excipients) do you consume with just a pill? So how to lose weight? Nothing works better than diet and exercise.

Myth: Reducing carbohydrate intake results in weight loss

Truth: In your pursuit of how to lose weight, the most common reaction is to drastically cut down on carbohydrates in the diet. Well, if you are going to play the blame game, at least, play it right! Weight gain and even weight loss depend on the type of carbohydrates you choose. Essentially, there are 2 types of carbohydrates – simple and complex carbohydrates. 

Simple Vs Complex Carbohydrates.

Simple carbohydrates are an instant source of energy as they rapidly enter the bloodstream. Consumption of these carbohydrates results in a sudden hike in the blood sugar level which prompts the body to produce additional insulin. In the presence of insulin, the sugars (digested form of carbohydrates) are cleared from the blood stream rapidly and you begin to feel hungry again. This not only makes you feel lethargic as your body craves for more energy, but it also results in over-eating.

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Chocolates are simple carbohydrates which can upset your weight loss quest

Moreover, since there is a sudden entry of large amounts of sugar into the bloodstream, there is more than what is required for the body. A limited amount of this excess sugar is stored as glycogen in the liver beyond which the sugars are converted into fat (a long-term storage form of energy).

On the other hand, sources of complex carbohydrates contain fiber, vitamins and minerals which take a longer time to break down resulting in slow digestion. This ensures a slow and constant supply of energy over a long period of time. That means you remain energetic the whole day. What’s more, the fiber content offers satiety and prevents you from overeating. How to lose weight do you still ask? Opt for more complex carbohydrates in your diet. 

Sources of simple carbohydrates include sugar, corn syrup, honey, maple syrup, molasses, jams, jellies, fruit drinks, carbonated beverages, candies, and highly processed foods (white bread, chips, packaged cereals, etc.). Complex carbohydrates include vegetables, fruits, whole grains and their products, and pulses/legumes.

Myth: Weight loss is guaranteed by eating sugar-free and fat-free foods

Truth: Fat-free, sugar-free snacks can satisfy your hunger while helping you keep your calories in check and meet your nutrient requirements. However, fat-free or sugar-free do not translate to energy-free! If you want to lose weight, keep a count on the number of calories that you consume, as long as you can burn it off with exercise, it shouldn’t be a problem. All things sugar-free hold a bitter reality. Read our blog to know why

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Weight loss doesn’t mean snacking on salads! A variety of diet will help you lose weight

It’s important for us to be familiar with what terms like fat-free, sugar-free etc. mean. If you are still wondering how to lose weight with this information, let us help sort it out for you. So, take a look. 

  • Fat-free: Food that contains less than 0.5 g of fat per serving
  • Low-fat: Food must contain 3 g of fat or less per serving
  • Reduced-fat: Foods must have at least 25% less fat than regular versions of those foods.
  • Sugar-free: Food contains less than 0.5 g of sugar per serving.

How to lose weight do you still ask? We suggest you stop believing those weight loss ads, stop banking on magic weight loss pills, and instruments and instead go the diet and exercise way. Complex carbohydrates provide fibre, vitamins, and minerals which are much healthy and a great way to lose weight.

 Recommended read: Here is why calorie counting is of no use to lose weight

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