What are the most challenging aspects of weight loss. How does your body work against you when trying to lose weight. Why are there no quick fixes for sustainable weight loss. Can exercise alone help you shed pounds effectively. Do diet supplements really work for weight loss. Are fad diets a long-term solution for weight management. Is there a one-size-fits-all approach to dieting.

The Biological Battle: Your Body’s Resistance to Weight Loss

When embarking on a weight loss journey, many individuals find themselves facing an unexpected adversary: their own bodies. Research has shown that weight loss triggers hormonal changes that can make maintaining a lower weight challenging. But why does this happen.

Australian researchers have discovered that losing weight decreases the hormone leptin, which signals fullness to the brain, while simultaneously increasing ghrelin, the hormone responsible for stimulating hunger. This hormonal imbalance persists long after successful weight loss, making it increasingly difficult to keep the pounds off.

Furthermore, drastically cutting calories can lead to a slowdown in metabolism. Sabrena Jo, director of science and research content for the American Council on Exercise, explains, “If you cut calories drastically and as a result you drop a lot of weight fairly quickly, it’s likely that you’re losing some muscle. Muscle is really the engine of metabolism, so that contributes to a lower metabolism.”

How can you overcome your body’s resistance to weight loss?

• Opt for gradual, sustainable weight loss of 1-2 pounds per week
• Focus on building and maintaining muscle mass through strength training
• Avoid extreme calorie restriction to prevent metabolic slowdown
• Combine increased physical activity with moderate calorie reduction

The Myth of Quick Fixes: Why Sustainable Weight Loss Takes Time

In a world of instant gratification, the allure of rapid weight loss solutions is undeniable. However, the hard truth is that there are no magic pills or miracle cures for sustainable weight loss. Dr. Mark Pettus, director of medical education, wellness, and population health for Berkshire Health Systems, emphasizes the importance of patience in the weight loss process.

Crash diets and extreme measures may lead to quick initial results, but they often backfire in the long run. These drastic approaches can disrupt your metabolism, ultimately hindering your weight loss efforts over time. Instead, experts recommend aiming for a steady, gradual weight loss of one to two pounds per week as the most sustainable approach.

What are the risks of seeking quick fixes for weight loss?

1. Metabolic damage from extreme calorie restriction
2. Nutrient deficiencies due to unbalanced diets
3. Increased likelihood of weight regain
4. Development of unhealthy relationships with food
5. Potential long-term health consequences

The Exercise Equation: Why Working Out Alone Isn’t Enough

While exercise is undoubtedly crucial for overall health and weight management, relying solely on physical activity for weight loss can be a recipe for disappointment. Dr. Pettus highlights the importance of understanding the math behind weight loss when it comes to exercise.

Consider this: a 135-pound person biking for 60 minutes at 12 miles per hour will burn approximately 369 calories. However, this caloric expenditure can easily be negated by consuming a single post-workout protein bar. To lose one pound of fat, you need to create a deficit of 3,500 calories, which is challenging to achieve through exercise alone.

How can you effectively combine exercise and diet for optimal weight loss?

• Create a moderate calorie deficit through diet
• Incorporate both cardio and strength training exercises
• Focus on building lean muscle mass to boost metabolism
• Practice mindful eating to avoid overcompensating for workouts
• Track both calorie intake and expenditure for a balanced approach

The Truth About Diet Supplements: Do They Really Work?

The weight loss industry is flooded with supplements promising miraculous results, but the scientific evidence supporting their efficacy is often lacking. A comprehensive review published in the American Journal of Preventive Medicine in May 2012 shed light on the effectiveness of various weight loss methods.

Researchers from Beth Israel Deaconess Medical Center in Boston followed thousands of dieters and found that over-the-counter diet pills, along with liquid diets and fad diets, were not associated with significant weight loss. Instead, the study identified more effective strategies for shedding pounds.

What are the most effective strategies for weight loss according to research?

• Reducing fat intake
• Increasing physical activity
• Using prescription weight loss medications under medical supervision
• Joining reputable commercial weight loss programs

It’s important to note that while some supplements may offer minor benefits, they are not a substitute for a balanced diet and regular exercise. Always consult with a healthcare professional before starting any new supplement regimen.

The Fallacy of Fad Diets: Why They Fail in the Long Run

Fad diets often promise rapid weight loss through the elimination of entire food groups or severe calorie restriction. While these approaches may lead to short-term results, they typically fail to deliver lasting success. Sabrena Jo explains, “The problem is that people typically lack the desire to eschew entire food groups or severely limit their caloric intake, so eventually a more inclusive, calorically dense way of eating returns.”

Common fad diets often revolve around specific foods or ingredients, such as grapefruit, maple syrup, cabbage, apple cider vinegar, or various juice cleanses. While these diets may create a calorie deficit initially, they are rarely sustainable in the long term.

Why do fad diets often lead to weight regain?

1. Unsustainable restrictions lead to eventual abandonment
2. Lack of balanced nutrition can result in cravings and overeating
3. Failure to address underlying eating habits and behaviors
4. Potential metabolic adaptations that make weight loss more difficult
5. Inadequate education on long-term healthy eating practices

The Individuality of Weight Loss: Why One Size Doesn’t Fit All

When it comes to weight loss, there is no universal solution that works for everyone. The diet that yields results for your friend, coworker, or family member may not be effective for you. This is because numerous factors influence an individual’s weight loss journey and dietary needs.

To determine the most effective approach to weight loss, it’s essential to consider various personal factors that can impact your metabolism and body composition. These factors can significantly influence how your body responds to different dietary approaches and exercise regimens.

What factors should be considered when developing a personalized weight loss plan?

• Health and family history
• Individual metabolism
• Activity level
• Age
• Gender
• Hormonal balance
• Lifestyle and dietary preferences
• Stress levels and sleep patterns

By taking these factors into account, you can develop a tailored approach to weight loss that is more likely to yield sustainable results. Consulting with a registered dietitian or healthcare professional can help you create a personalized plan that addresses your unique needs and goals.

The Role of Genetics in Weight Management: Nature vs. Nurture

While lifestyle factors play a significant role in weight management, it’s important to acknowledge the influence of genetics on an individual’s propensity for weight gain or loss. Research has shown that genetic factors can account for 40-70% of the variation in Body Mass Index (BMI) among individuals.

However, it’s crucial to understand that having a genetic predisposition to obesity doesn’t mean weight loss is impossible. Rather, it may require a more targeted approach and increased effort to achieve and maintain a healthy weight.

How do genetics impact weight management?

• Influence on basal metabolic rate
• Regulation of appetite and satiety hormones
• Fat storage and distribution patterns
• Response to different types of diets and exercise
• Susceptibility to environmental factors affecting weight

Understanding your genetic predispositions can help you develop a more effective weight loss strategy. Genetic testing and consultation with a healthcare professional can provide insights into your unique genetic profile and guide you towards more personalized interventions.

The Importance of Mindset: Psychological Factors in Weight Loss

While much focus is placed on the physical aspects of weight loss, the psychological component is equally crucial for long-term success. Your mindset, beliefs, and emotional relationship with food can significantly impact your ability to lose weight and maintain a healthy lifestyle.

Developing a positive, resilient mindset can help you overcome challenges, stay motivated, and make sustainable changes to your eating habits and lifestyle. This involves addressing emotional eating, developing coping mechanisms for stress, and cultivating a healthy body image.

What psychological strategies can support successful weight loss?

1. Practicing mindful eating to improve awareness of hunger and fullness cues
2. Setting realistic, achievable goals to build confidence and momentum
3. Developing stress management techniques to reduce emotional eating
4. Cultivating self-compassion and avoiding negative self-talk
5. Building a support system for encouragement and accountability
6. Addressing underlying emotional issues related to food and body image
7. Celebrating non-scale victories to maintain motivation

Incorporating these psychological strategies into your weight loss journey can help you develop a healthier relationship with food and your body, leading to more sustainable long-term results.

The Impact of Sleep on Weight Management: The Often Overlooked Factor

While diet and exercise are commonly recognized as key components of weight loss, the role of sleep in weight management is often underestimated. Research has shown that inadequate sleep can significantly impact weight loss efforts and contribute to weight gain.

Sleep deprivation can disrupt hormonal balance, affecting leptin and ghrelin levels, which regulate hunger and satiety. This hormonal imbalance can lead to increased appetite, cravings for high-calorie foods, and overeating. Additionally, lack of sleep can impact energy levels, making it harder to engage in regular physical activity.

How does sleep affect weight loss?

• Regulates hormones that control hunger and fullness
• Influences metabolism and energy expenditure
• Affects decision-making related to food choices
• Impacts recovery from exercise and muscle growth
• Influences stress levels and cortisol production

To support your weight loss efforts, aim for 7-9 hours of quality sleep per night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can all contribute to better sleep quality and, in turn, more effective weight management.

The Power of Consistency: Why Small, Sustainable Changes Matter

When it comes to long-term weight loss success, consistency is key. While dramatic changes may seem appealing, it’s often the small, sustainable adjustments to your lifestyle that yield the most significant results over time. This approach allows you to gradually adapt to new habits without feeling overwhelmed or deprived.

Consistency in your eating habits, exercise routine, and overall lifestyle choices creates a foundation for lasting change. It’s not about perfection, but rather about making healthy choices more often than not and getting back on track quickly after any setbacks.

What are some strategies for maintaining consistency in your weight loss journey?

1. Set realistic, achievable goals for both short-term and long-term progress
2. Track your habits and progress to stay accountable and motivated
3. Develop a flexible meal plan that allows for occasional treats
4. Create a consistent exercise routine that fits your schedule and preferences
5. Practice meal prepping to ensure healthy options are always available
6. Establish a support system to help you stay on track
7. Focus on progress, not perfection, and learn from setbacks

By embracing consistency and making gradual changes, you’re more likely to develop sustainable habits that support long-term weight management and overall health.

9 Hard Truths About Weight Loss

There are legit reasons why you have a hard time shedding those extra pounds, but if you know the facts about losing weight, you can overcome these obstacles and reach your goals.

By Beth W. OrensteinMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: February 20, 2019

Medically Reviewed

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You don’t need us to tell you that losing weight — and keeping it off — is hard. But understanding why weight loss is so difficult can help you stop beating yourself up over every little setback, and increase your chances of success. Forget the gimmicks, and face the facts about weight loss.

9 Hard Truths About Weight Loss That Can Help Your Trim Down

1971

Your Body Works Against You

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It’s not your imagination: When you try to lose weight, you’re fighting not only your cravings, but also your own body. Weight loss decreases the hormone leptin, which signals to your brain that you’re full, and increases the hormone ghrelin, which stimulates hunger, Australian researchers found. This hormone imbalance continues long after you succeed at weight loss, making it even harder for you to keep the pounds off, according to the study.

Plus, if you cut too many calories too quickly, your metabolism will slow, says Sabrena Jo, director of science and research content for the American Council on Exercise in San Diego. “If you cut calories drastically and as a result you drop a lot of weight fairly quickly, it’s likely that you’re losing some muscle. Muscle is really the engine of metabolism, so that contributes to a lower metabolism,” she explains. Eating too little also makes you more likely to rebound and go in the opposite direction by overeating because you were restricting yourself for so long. “We recommend doing things more moderately: Increasing physical activity and decreasing calories has been to shown to be what works in the long run,” Jo adds.

1972

There Are No Quick Fixes

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Wishing you were 30 pounds lighter in time for your high school reunion next month will not make it so, and there are no magic pills or miracle cures that can make it happen. “When you’re trying to lose weight, it’s hard to be patient,” says Mark Pettus, MD, director of medical education, wellness, and population health for Berkshire Health Systems in Pittsfield, Massachusetts.

But avoid the temptation to try something drastic. Since quick starvation diets can wreak havoc on your metabolism, they can damage your weight loss efforts for the long term. As you start your diet, remember that slow and steady weight loss — or one to two pounds a week — is the easiest to maintain, Dr. Pettus says.

1973

Exercise Can’t Conquer All

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Yes, exercise helps you lose weight and keep it off — a report from the National Weight Control Registry found that people who maintain their weight loss exercise for at least 60 minutes most days — but it’s nearly impossible to lose weight from exercise alone, Pettus says. Just do the math: A 135-pound person biking 60 minutes at 12 miles an hour will burn 369 calories. You can put all that back on with just a post-workout protein bar. To lose a pound of fat, you have to burn 3,500 calories more than you consume, so you can see how hard it is to exercise your way through a poor diet. Instead, you have to watch what you eat and exercise, Pettus says. If there’s any “magic” to dieting, it’s in that combination.

1974

Diet Supplements Don’t Work

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Those little pills that claim to supercharge your metabolism are tempting, but there’s little evidence that they work. In a review published in May 2012 in the American Journal of Preventive Medicine, researchers at Beth Israel Deaconess Medical Center in Boston followed thousands of dieters and found that liquid diets, fad diets, and over-the-counter diet pills were not linked to weight loss. So what worked? Eating less fat, exercising more, using prescription weight loss medication, and joining commercial weight loss programs.

1975

Fad Diets Don’t Work for Long

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Grapefruit. Maple syrup. Cabbage. Apple-cider vinegar. Juice. All these “miracle” diets are supposed to help you melt pounds and trigger fat-burning. The hard fact: Fad diets work in the short term through calorie restriction, but fail to deliver long-lasting results, says Jo. “The problem is that people typically lack the desire to eschew entire food groups or severely limit their caloric intake, so eventually a more inclusive, calorically dense way of eating returns,” she explains.

RELATED: What Are the Benefits and Risks of the Keto Diet?

1976

One Diet Doesn’t Fit All

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Everyone’s body is unique, so the diet that works for your friend, your coworker, your mother, or your sister might not work for you. When looking at how best to lose weight, consider your health and family history, your metabolism, your activity level, your age, your gender, and your likes and dislikes. When you’re dieting, it’s important to allow yourself some foods that you enjoy, Jo says, or else you’ll feel deprived and be less likely to stick with an overall healthy eating plan. For weight loss success, tailor your diet to your body and accept that one diet won’t work for everyone.

1977

Cardio Is Essential (and Strength Training Helps Too)

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According to the 2018 Physical Activity Guidelines for Americans, published in November 2018 in the Journal of the American Medical Association, adults should get 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic activity (or a combination of both), preferably spread throughout the week, plus two or more days of muscle-strengthening activities. And every bit counts — the recommendation is to move more throughout the day, even if it’s just a walk around the block.

These guidelines should help most people lose weight, says Jo, but obese people or people with a lot of weight to lose need to be even more active, working up to at least 30 minutes per day over time. Plus, don’t skip the strength training, which supports the joint health and function you need to do all that cardio, adds Jo. Increased muscle mass also gives your metabolism a slight boost — and makes you look more sleek and svelte.

1978

He Can Eat More Than She Can

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It doesn’t seem fair, but men can eat more than women and still lose weight. That’s because men tend to naturally burn more calories than woman, thanks to their larger size, muscle mass, and elevated levels of the hormone testosterone, which promotes muscle growth, Jo explains. Plus, the male body is genetically designed for more muscle and less fat than the female body because men do not have to store the energy required to bear children, she adds. Once you come to terms with this fact and start eating less than your male partner or friends, the scale will thank you.

1979

It’s Not a Diet, It’s a Lifestyle Change

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If you want to lose weight and keep it off, you have to change your behavior not just until you reach your goal weight, but for the months and years to follow. That’s because as soon as you stop your “diet,” you’re likely to gain back the pounds you worked so hard to shed. To be successful at weight loss, you need to make sustainable lifestyle changes, like making healthy food choices at almost every meal, and getting plenty of exercise every week.

Additional reporting by Jennifer D’Angelo Friedman.

The Science Behind Weight Loss

Most people have no problem maintaining weight loss once they achieve it.

Correct! Maintaining a healthy weight is difficult because of how the body responds to weight loss. Only 1 in 10 people is able to keep weight off for more than 1 year. Partnering with your health care provider may help you achieve success. If you want to find a health care provider who specializes in weight management, use the Obesity Care Provider tool on this website.

Oops! Not quite. In fact, only 1 in 10 people is able to keep weight off for more than 1 year. How the body responds to weight loss makes it difficult to maintain, but partnering with your health care provider may help you achieve success. If you want to find a health care provider who specializes in weight management, use the Obesity Care Provider tool on this website.

Most health care providers believe they shouldn’t need to actively contribute to a patient’s weight-loss efforts.

Correct! In fact, 7 in 10 health care providers believe that they should actively contribute to their patient’s weight-loss efforts. You may find that your health care provider has not been as proactive as you’d like. When this happens, it can be helpful to make the first step. If you’d like to find a provider near you who specializes in weight management, the Obesity Care Provider tool on this website can help.

Oops! Not quite, 7 in 10 health care providers believe that they should actively contribute to their patient’s weight-loss effort. You may find that your health care provider has not been as proactive as you’d like. When this happens, it can be helpful to make the first step. If you’d like to find a provider near you who specializes in weight management, the Obesity Care Provider tool on this website can help.

People who partner with a health care provider can lose 5x more weight than those who follow a self-directed program.

Correct! Advice from health care providers has been proven to have a positive impact on weight-management efforts. In 1 study, people who partnered with a health care provider lost 5x more weight than those who did not. While healthy eating and physical activity are important, they may not be enough to keep weight off. You can help manage this by adding on other types of treatment, such as counseling, prescription medicines, or bariatric surgery that can help make your plan even more effective.

Oops! Not quite. There was 1 study that showed people who partnered with a health care provider lost 5x more weight than those who did not. Advice from health care providers has been proven to have a positive impact on weight-management efforts. You can also talk to your health care provider about different types of treatment, including counseling, prescription medicines that have proven to be effective for weight loss, or bariatric surgery.

Bariatric surgery is the only medical treatment option available to help people manage excess weight.

Correct! There are treatment options today to help people with excess weight including lifestyle changes and prescription medicines. Since weight loss can slow down metabolism and impact appetite hormones that make you feel hungrier and less full, adding a prescription medicine that can help decrease appetite or increase fullness may be an option. You and your health care provider can explore treatment options to develop a weight-management plan that works for you. The TrueWeight^® Report on this website can help you start the conversation.

Oops! Not quite. Bariatric surgery is not the only option to manage excess weight. Since weight loss can slow down metabolism and impact appetite hormones that make you feel hungrier and less full, adding a prescription medicine that can help decrease appetite or increase fullness may be an option. There are several prescription medicines for weight loss and weight management that have been proven effective in clinical trials. Use the TrueWeight^® Report on this website to start the conversation and develop a plan that’s right for you.

There are many treatment options available that can help people lose excess weight.

Correct! Treatment for excess weight usually begins with healthy eating and physical activity. But this may not be enough to keep the weight off for some. There are also several prescription medicines for weight loss and weight management. You can discuss what treatment is right for you with your health care provider.

Oops, not quite. Treatment for excess weight usually begins with healthy eating and physical activity. But this may not be enough to keep the weight off for some. There are also several prescription medicines for weight loss and weight management. You can discuss what treatment is right for you with your health care provider.

Myths about weight loss

Correction of weight and getting rid of extra pounds is one of the most popular topics among women. What actually promotes weight loss, and what does not? How many myths and various recipes exist, do not count. Let’s take a look at the most popular weight loss methods, theories of weight gain and weight loss and understand what is true and what is a myth.

Myth #1: You can’t eat after 6 pm

It is a myth. The last meal is recommended 3 hours before bedtime. If you go to bed late, then the last meal can be at 19, and at 20 pm. However, here the main rule is not to overeat at night. Dinner should be light and healthy, so the body can digest it faster and nothing will be deposited in problem areas.

Myth No. 2: To lose weight, you need to eat low-fat foods

This is another myth. Being carried away by low-fat foods, you will not only not lose weight, but also harm the body. Without fat, metabolic processes are disturbed, which leads to stagnation in the body, which means weight gain. Normally, the average daily intake of up to 30% of calories through fats. This helps the absorption of vitamins such as A, D and E. If you are in the process of losing weight, then experts recommend choosing foods with an average fat content of up to 15%.

Myth #3: You can only lose weight by exercising

It’s not a myth, but it’s not true either. When losing weight, physical activity is mandatory, but the main principle of losing weight is to spend more calories than you get during the day. Physical activity can be different, like going to the gym, cleaning the house, going shopping, etc. The more active you are during the day, the more calories are burned, and excess fat does not accumulate in the body.

Myth #4: You have to eat to lose weight

This is true. Today, nutritionists recommend eating 5-6 times a day, but portions should not be larger than a glass. As scientists assure, it is better to eat often and little by little than rarely and in large portions. The body does not have time to get hungry, which means it does not store “for the future”, thus you do not get better.

Myth #5: Fasting and a strict diet is the best way to lose weight

This is a myth. In order to lose weight, it is not necessary to exhaust yourself with starvation and strict diets. Moreover, the stricter the diet, the higher the risk of failure. When the body does not get enough nutrition, it slows down all metabolic processes, reducing energy consumption. You can lose muscle mass and water, while quickly losing weight by 5 kg, but as soon as fasting ends, the body immediately begins to gain the lost. Thus, the effect of a rigid diet does not last long.

Myth #6: You can lose weight with injections

It’s true. Today, injection techniques are considered one of the most effective ways to correct a figure. The most popular procedures are ozone therapy and mesotherapy. With course treatment, they help to significantly reduce subcutaneous fat and smooth out the severity of cellulite. It is also important that the specialist selects the most appropriate technique and the composition of the administered substances, based on the patient’s condition. Properly selected composition in a short time helps to get rid of excess.

Myth #7: Ultrasonic liposuction will help you lose fat permanently

This is not a myth. Ultrasonic liposuction helps locally get rid of fat. This is one of the easiest and fastest ways to correct a figure. Experts assure that in the treated area, fat cells are destroyed and do not reappear. However, to achieve the desired result, it is necessary to undergo a course of ultrasonic liposuction.

Myth No. 8: Massage is the best remedy for cellulite

Massage is exactly the method that helps to improve the functioning of the lymphatic system and blood vessels. After a massage course, blood circulation improves, which means metabolic processes in cells. Experienced massage therapists can cure cellulite in just a few sessions. To date, there are several types of massage, such as anti-cellulite, lymphatic drainage, honey, cupping, etc. More information about the massage technique can be found in the article “Honey massage for body shaping”.

Myth #9: Drinking plenty of water helps you lose weight

Unfortunately, only with the help of water to lose weight will not work. However, experts recommend drinking at least 2 liters of water a day, this will be a big plus both for the body as a whole and for the process of losing weight. It is known that water helps to remove all toxins and toxins. The body is being cleansed.

Myth No. 10: It is impossible to get rid of extra pounds forever

Fortunately, this is not true. You can get rid of extra pounds, and forever. The main thing is an integrated approach and a complete change in diet and lifestyle. Starting to lose weight, you seem to start a new life. In which there is a place for proper and frequent nutrition, plentiful drinking, physical activity, modern injection and hardware methods of body shaping. With such an integrated approach, it is not only possible to quickly lose weight, but also to maintain the result by carrying out preventive procedures.

how to lose weight and how not to lose it

Many have overtaken extra pounds. Need to lose weight. But there are many misconceptions about what contributes to weight gain. Let’s, together with our permanent expert, nutritionist Lyudmila Denisenko , analyze which foods and habits actually help to become lighter and which do not.

Myth. 1. Celery, grapefruit and cabbage burn fat

In fact, there are no foods that burn fat. Some may increase the metabolic rate, but only for a short period of time. And they don’t cause weight loss.

Myth 2. Green tea makes you slim

This is not true. But tea contains a lot of polyphenols – substances that neutralize cholesterol that is dangerous for the arteries.

Myth 3. Porridge makes you fat

Cereals are really a source of carbohydrates. But those who eat more slow carbohydrates – whole grain cereals containing a lot of fiber – lose weight and gain it more slowly. An interesting “swing” principle has been noticed: if you combine carbohydrates and fats, the body mass index increases, but if you do not combine carbohydrates with fat, the index, on the contrary, decreases. Therefore, choose what you prefer – a keto diet with a lot of fat or a diet with a lot of fiber from cereals.

Myth 4. To kill your appetite, you have to eat an apple

Not true. Apples and other fruits do not suppress the appetite, on the contrary, they kindle it.

Myth 5. You don’t get fat as quickly from crackers as from bread

The statement is not true. Crackers are more high-calorie, they have more fat than bread.

Myth 6. The best way to lose weight is fasting

Lack of food can cause fatigue and dizziness. Starving is dangerous. And by holding back all day, you run the risk of eating three times more in the evening.

Myth 7. Protein diets are the most effective

But no! Studies have shown that obese people lose weight better on low-carbohydrate diets, but the effect does not last long. Soon they begin to quickly gain kilograms again.

Myth 8. White bread has more calories than bran bread

This is not true. 100 g of a loaf gives as many calories as 100 g of bran bread. Another thing is that bran bread provides a lot of fiber and magnesium, which contributes to good digestion.

Myth 9. The secret of slimness is in salads

This is only partly true: lettuce itself contains practically no calories. But! In their pure form, they are usually not used. And most salad dressings are high in fat, with about 80 calories per tablespoon.