Slimming tips on the Internet really are not lacking.
Although some weight loss tips are good, others are useless or directly harmful.
Here are 8 tips to lose weight and lose weight that you should completely ignore.
1. Always have breakfast, even if you are not hungry
You may have heard that it is important to have breakfast to increase your metabolism after sleeping through the night.
Because of this, many people are forced to eat in the morning, even if they are not hungry. However, having breakfast is not necessarily beneficial for weight loss.
In fact, studies have shown that eating or skipping breakfast has very little effect on weight, and that skipping breakfast can even result in a slightly greater weight loss .
In one study, people who skipped breakfast ended up eating only 140 more calories at lunch than people who had eaten a meal in the morning. However, at the end of the day, your total calorie intake was still 400 calories lower .
Skipping breakfast is a form of intermittent fasting, which makes it easier for some people to lose weight and improve their health.
The idea that breakfast is important to control weight may be partly due to a survey of members of the National Weight Control Registry who had lost weight and maintained it for at least 5 years. Most of these people said they had breakfast regularly.
However, each person is different and it is clear that some people eat breakfast better than others. If you are not hungry in the morning, then there is no reason to eat.
If you are hungry, be sure to have a high protein breakfast to be more satisfied and less likely to overeat at lunch.
Breakfast in the morning does not help you lose weight. Do not eat in the morning unless you are hungry, and eat a high-protein breakfast if you are hungry.
2. Don’t weigh yourself every day
Your weight may fluctuate from one day to another in response to several factors.
For this reason, it is often advised to people who do not climb on the scale every day when trying to lose weight.
While this seems to make sense, the opposite may actually happen.
Researchers have reported that daily weighing does not lead to eating disorders or negative psychological effects such as poor body image.
In a six-month study, overweight and obese people who climbed the scale every day consumed fewer calories and lost an average of 4.5 kg more than those who weighed less frequently.
In another study, researchers who looked at the weighing habits of 40 overweight people found that the more frequently the participants were weighed , the more successful they were in weight loss.
It is important to keep in mind that your weight may fluctuate overnight due to hormonal changes and other factors that influence fluid balance, along with the frequency of bowel movements. These changes do not reflect the loss or increase of fat.
However, daily weighing will provide responsibility and confirm that your weight tends in the right direction.
Research suggests that frequent weighing actually helps you lose more weight, contrary to popular belief.
3. Make a juice cleaning
Juice cleaning, also known as juice fasting, is very popular.
Proponents claim that you can lose up to 4.5 kg in a week and eliminate toxins from your body.
But there is very little research to support the safety or effectiveness of juice cleaning.
In one study, women drank a mixture of lemon juice and syrup with less than 500 calories for 7 days.
However, although they lost weight and reduced insulin resistance and inflammatory markers, they also lost an average of 0.3 kg of muscle .
Any diet as low in calories will cause weight loss, but it is unlikely to produce lasting results. An important problem is that a cleaning does not establish the type of healthy eating habits necessary to maintain weight.
What’s more, these juices tend to be high in sugar but low in protein , which is a bad combination for appetite and health control.
As for detoxification, the liver and other organs perform that function daily. There is no need for a “cleaning.”
A juice cleaning can cause rapid weight loss, but it does not promote the healthy habits necessary to maintain weight.
4. Don’t lose weight quickly
The conventional advice is to lose weight slowly so that you have a better chance of keeping your weight lower.
Although it is certainly okay to lose weight slowly , the latest research indicates that faster weight loss at first does not increase the risk of gaining weight again. In fact, losing weight quickly seems to be beneficial for long-term weight loss .
One study found that people who lost 0.7 kg per week during the first month were five times more likely to have lost 10% of their body weight within 18 months than those who began to lose weight more slowly.
However, some methods of weight loss are better than others . Reducing calories to extremely low levels can cause rapid weight loss at first, but it is unlikely to be sustainable.
Losing weight relatively quickly in the initial phase of a diet does not increase the risk of gaining weight again. In fact, it can lead to better long-term results.
5. Perform many cardiovascular tasks
Cardiovascular exercise, also known as aerobic exercise , is excellent for the heart , stress reduction and overall health.
However, do not depend on it to help you lose weight.
The truth is that the weight loss response to cardiovascular exercise depends largely on the individual .
Some people lose weight in response to cardiovascular exercise, others maintain weight and others increase slightly.
The best strategy to get fit and maintain muscle mass while losing weight is to combine strength training with cardio.
Intense cardiovascular exercise is healthy, but it may not lead to weight loss. You must combine cardiovascular and strength training to get the best results.
6. Minimize foods high in natural fats
Avoiding all fatty foods when it comes to losing weight is a bad idea.
Fat has twice the calories of protein or carbohydrates, but it also fills a lot and takes a long time to digest.
Standard low-fat diets, with a fat content of less than 30% of calories, generally have a poor history of weight loss.
For example, a study with more than 48,000 women found that a low-fat diet caused only 0.5 kg of weight loss in 7 years.
It has also been shown that foods that are naturally high in fat, such as avocados, nuts and coconut, are beneficial for weight loss.
The rich fat dairy products containing a fat called conjugated linoleic acid (CLA) which can reduce body fat and improve insulin sensitivity.
On the contrary, the consumption of fat-free or low-fat products in an attempt to reduce calories could be counterproductive. Many of these products are loaded with refined sugar.
However, although eating foods with a high natural content of healthy fat may work in your favor, it is also not a good idea to add a lot of extra fat to your food . Adding too much fat can increase calories to the point of not losing weight.
That said, diets that are ultra-low fat (less than 10% of calories) may have some weight loss benefits.
Avoiding unprocessed foods that are naturally high in fat is a bad idea. The standard low-fat diet has a poor history of weight loss.
7. Eat every 2-3 hours
You may have heard that it is better to eat many small meals throughout the day to keep your metabolism elevated. However, this is a myth.
Studies in people who consumed the same number of calories in two meals versus seven meals found no difference in calories burned between the two groups.
Controlled studies have shown that eating many small meals does not result in greater weight loss, compared to eating three or fewer meals a day.
Moreover, frequent snacks after weight loss surgery were related to the reduction of weight loss 6 months after the procedure.
The main problem with eating snacks or several small meals is that you often end up consuming too many calories.
It is a myth that eating many small meals stimulates metabolism compared to eating less but larger ones. The increase in the frequency of meals does not help you lose weight.
8. Focus only on calories
Although a calorie deficit is needed to lose weight, calorie consumption is only part of the story.
The type of food you eat has a big impact on hunger, appetite and the hormones that control your weight.
This may affect your ability to achieve the required calorie deficit.
For example, eating a packet of 100-calorie pretzels is not a good idea because it is made from refined carbohydrates. These can raise blood sugar levels, cause hunger and lead to overeating .
On the contrary, obtaining the same amount of calories from a protein-rich food, such as an ounce of cheese, results in hormonal changes that lead to increased satiety and reduced hunger .
In addition, proteins have a higher thermal effect than carbohydrates or fats , which means they burn more calories during digestion.
Studies have shown that calorie intake often decreases spontaneously when carbohydrates are restricted and that weight loss is greater in low carb diets than in low fat diets.
Finally, even if calories were the only thing that mattered, it is very difficult to accurately measure how many you are eating . One study found that people with obesity underestimated their actual caloric intake by 47%, on average.
In addition, calorie counts in processed foods are often inaccurate .
Calories are important, but the quality of food is equally important when it comes to losing weight and maintaining it.
9. Anything else?
Although each person is unique and there are differences between individuals, there are certain recommendations for weight loss that simply do not work for most people.