These weight loss tips and tricks are best ignored

The internet is full of proven recommendations on how to lose weight. Unfortunately, some of them are not only ineffective, but can even be harmful. Here are eight such tips that are best ignored completely.

Eat breakfast even if you’re not hungry

One of the most common tips concerns how important it is to remember to eat breakfast, as it kickstarts your metabolism after a night’s sleep. But not everyone is hungry in the morning, and therefore they have to literally cram breakfast into themselves.

Studies, however, have shown that skipping breakfast has little effect on weight gain, and vice versa. One study even showed that by skipping breakfast, people ate 144 more calories by lunchtime than those who ate breakfast, but at the end of the day, their total calorie intake was 408 fewer calories.

In addition, skipping breakfast is a form of intermittent fasting, which, on the contrary, helps some people lose weight and may otherwise have a positive effect on the body.

But we are all different, and if someone really needs breakfast, then others have the opposite. So if you are hungry in the morning, it is best to eat something rich in protein so as not to get hungry quickly. But if you don’t feel like eating in the morning, then don’t have breakfast.

Don’t weigh yourself every day

Body weight fluctuates throughout the day and week. The reason for this is hormonal changes, different drinking regimen and stool frequency. But all these changes are not reflected in the loss or growth of fat.

Therefore, many sources say that it is pointless to weigh yourself every day. However, this is not quite true.

A six-month study of overweight and obese people showed that those who weighed themselves every day not only consumed fewer calories, but also lost an average of 6.6% of their body weight compared to those who did not weigh themselves.

According to another study, overweight people who didn’t weigh themselves for more than a month were more likely to gain weight.

Thus, frequent weighing strengthens the will and the conviction that all efforts for the sake of losing weight are not in vain. The problem may arise only for those for whom frequent weighing causes discomfort. If you feel like it’s bad for your mental health, it’s best to avoid it.

Detox and Fast with Fruit and Vegetable Juices

During the cleansing of the body with the help of juice, a person can lose even four and a half kilograms per week and also get rid of toxins. But, according to experts, the problem lies, first of all, in the fact that this result is never fixed, and, on the contrary, a “yo-yo effect” is possible. Rapid weight loss, unfortunately, will not instill in a person new eating habits that will help him lead a healthy lifestyle in the future.

In addition, fruit juices are high in sugar and low in protein, which is also a bad combination for appetite control and health.

With regard to detox, scientists often note the fact that the liver and other organs are cleansed daily in some form, and therefore, in principle, additional cleansing of the body is not required.

Don’t lose weight fast

It is traditionally accepted to advise to lose weight gradually, because then there is a greater chance of maintaining weight in the future.

However, according to experts, it is very important how much you weigh at the beginning of the weight loss process. If you have a lot of excess weight, then a quick loss of kilograms at the very beginning can be considered normal.

Also, the role is played by what is actually behind losing weight. If you do a lot of sports and slightly adjusted the menu, then quick weight loss is the norm. Worse, if you are trying to reduce the amount of calories you get to the very minimum, which is impossible in the long run, and can also lead to a number of problems due to a lack of vitamins and minerals.

Focus on cardio

Cardio or aerobic exercise reduces stress levels and is good for the heart and overall health. However, it is not true that this is the best training strategy for weight loss.

Someone, of course, can lose weight through cardio training, but others can simply maintain body weight with these activities or stop it from gaining.

So when you’re losing weight, it’s best to combine cardio with strength training.

Limit fatty foods

Fat has twice the calories of protein and carbohydrates, and is also highly satiating and takes a long time to digest. Therefore, avoiding fatty foods will not necessarily help you lose weight.

Standard low-fat diets, in which fat makes up less than 30% of total calories, tend to be less effective than other diets. On the contrary, some diets based on sources of healthy fats, such as avocados, nuts and seeds, can help you lose weight.

Scientists have also linked high-fat dairy products to weight loss and improved insulin sensitivity. This is due to the fat contained there, the so-called conjugated linoleic acid (CLA).

On the contrary, the consumption of low-fat dairy products, which people drink to reduce calories, is negatively affected. Many of these foods are high in refined sugar.

Fats in the diet are therefore needed, but you need to monitor the amount consumed and prioritize healthy options.

Eat every two to three hours

According to some guidelines, it’s best to eat small meals throughout the day to keep your metabolism going. But this is a big myth.

Many studies have shown that eating many small meals throughout the day does not lead to greater weight loss than eating three or fewer meals a day. The main thing is that the more often a person eats, the more likely that he will consume more calories than his body actually needs.

Focus on calories

If you want to lose weight, you need to create a calorie deficit. But this cannot be achieved without controlling calorie intake. An important role is also played by the composition of the products themselves and, of course, the level of calorie consumption.

After all, few people understand that eating a pack of crackers, in which one hundred calories, is not the same as eating one hundred calories in the form of fruit. Crackers are made from refined carbs that increase blood sugar, which quickly causes hunger and leads to overeating. Fruits contain fiber and other useful substances and elements, which means that the body digests them differently than crackers.

Even more useful are protein-rich foods that saturate well and reduce hunger. In addition, when digesting proteins, the body burns a lot of calories.

If you want to lose weight effectively, and most importantly, without harm to your health, then, in addition to limiting your calorie intake, focus on the quality of the foods you eat. From the menu it is necessary to exclude not only carbohydrates, but also products that have undergone deep industrial processing.

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