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There are many contradicting theories around weight loss. Is it true that if you want to get rid of excess weight, you should remove fats from your diet, and you can overeat at will? Does every exercise guarantee weight loss? What is truth and what is myth? Be sure to read.

Losing weight: the number of meals does not matter

Not true. While what you eat is important, the number of meals and their frequency are equally important inweight loss . If you eat 3 times a day, you are more likely to gain weight than if you break it down into 4-5 servings. At a reduced frequency, the body stores up energy. If you get it used to 5 meals eaten at the same time, it will not have a tendency to store it "just in case", it will use nutrients on a regular basis. Thanks to regularity, they will be used better. For example, skipping breakfast causes the accumulation of energy reserves, i.e. adipose tissue.

Losing weight: dinner must be eaten at 18

Not necessarily. Those who go to bed early should eat their last meal at this time. The thing is, it should take 2.5-3 hours from dinner to going to bed. This is the time needed for the body to digest the meal. Your metabolism slows down during sleep. It is important that the dinner is easily digestible - it can be a portion of protein (e.g. fish) and vegetables. Overloading the digestive system forces the pancreas to produce more enzymes, and the liver - to produce bile.

Losing weight: stress is easily addicted to sweets

True. Instressas a result of the increased production of adrenaline and noradrenaline, blood pressure rises and the heart works faster. At the same time, the level of serotonin - the hormone responsible for good mood - drops. The liver begins to release more and more glucose into the blood, and the pancreas, to break it down, increases the production of insulin. When blood sugar levels drop, you reach for sweets to replenish it. It is sugar that satisfies hunger the fastest, and also gives a sense of satisfaction. Unfortunately, there is an excess of glucose in the blood again, so the pancreas begins to produce more insulin … etc. When such situations occur frequently, it is easy to get addicted to sweets.

Losing weight - check if you are not making these 5 mistakes

Losing weight: exercise guarantees declineweights

Not necessarily. Brief and intense exercise improves fitness, butfatstays intact! During such exercises, you mainly burn carbohydrates. Therefore, after training, you want to supplement them. Longer effort is required to lose fat. Burning fat begins after a 30-minute moderate strenuous workout: your breathing is quicker (but steady), your body is warm (but no sweat is coming off you).

Weight Loss: Avoid Protein When You Want To Lose Weight

Not true. This is a common mistake! Protein is essential in the diet. You need to eat more protein, which is the building block of muscles. It should be included in every meal. Exactly 0.8 g of protein per day for 1 kg of body weight.

Losing weight: all fats are fatal to the figure

Not true. Lack of fat can have serious he alth effects on the body (constipation, hormonal problems). You should only distinguish between good fats (oils, sea fish, nuts) and bad fats (contained in animal products, except for fish).

Slimming: fruit can be eaten at will, because they do not gain weight

Not true. Fruits are a good source of vitamins and fiber, as well as sugars. When you eat a lot of fruit, your pancreas' insulin levels to digest sugar will rise in the same way as it does when you eat sweets. When it goes down, you will feel like eating again. If you want to lose weight, avoid very high-calorie fruits (bananas, grapes, avocados). As a side dish and as a snack between main meals, berries, apples and watermelon are best. Be careful with ready-made juices, they are usually additionally sweetened!

Losing weight: if you sin, it's only with chocolate

True. On two conditions: that it is a small piece and the chocolate is bitter. Remember that each one is extremely caloric - a traditional tablet is over 500 kcal. Bitter chocolate, preferably with a content of at least 70 percent. cocoa has less fat than, for example, milk and a lower glycemic index. This means that eating this piece will not stimulate the pancreas to increase insulin production - so there will not be another hunger attack. So if you can't resist eat a piece of dark chocolate. But absolutely avoid bars, filled, milk and white chocolate.

Slimming: herbs will help

Depends which. Some herbs advertised for weight loss do not contribute to weight loss in any way. this applies, inter alia, to the purge or the Caucasian moroznik.

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