By Liz Connor
Has lockdown left your garments feeling a little bit extra cosy? According to a survey by King’s College London and IPSOS Mori, 48% of individuals within the UK say they’ve seen the scales creeping up through the pandemic.
Understandably, many people have turned to meals for consolation, plus out life out of the blue grew to become rather more sedentary – and giving ourselves a tough time for gaining a little bit of weight is the very last thing anybody wants.
But if you are serious about embarking on a post-lockdown well being kick, it’s a good suggestion to method it sensibly.
So a lot is claimed about dropping weight that it’s arduous to know what recommendation you can belief. Between crash diets, Instagram fads and demonised meals teams, there’s a number of conflicting info. Weight loss myths prevail – and so they’re significantly rife in the mean time, with many individuals in search of methods to shed the additional kilos gained through the heightened stress of lockdown.
To assist you in your method, we requested some consultants to speak us via a few of the commonest weight loss ‘myths’….
1. You can goal ‘problem areas’
Many individuals have part of their physique they’re sad with, and focusing on these so-called ‘problem areas’ can usually be a most important motivator of their weight loss journey – however regimes that promise to deal with particular areas are deceptive.
“Unfortunately, if your goal is to solely lose weight off somewhere specific, like your tummy, you’re probably going to experience disappointment,” says David Wiener, coaching specialist at Freeletics (freeletics.com). “Weight is lost by eating a healthy, balanced diet along with regular exercise, but everyone is different and you can’t predict where the fat will be shed from first.”
Adding workout routines that focus on the abs and core may help to tone muscle on this space, nevertheless, however fats loss is a part of an even bigger image.
2. Carbs ought to be prevented
“Most fad or celebrity diets always revolve around cutting out specific food groups, such as carbs, claiming that it’s a fast-track solution to weight loss,” says Wiener.
Carbohydrates are a extremely necessary a part of a balanced weight-reduction plan although. Wiener explains they’re the physique’s most important supply of power for they mind, and so they additionally comprise important dietary fibre, which aids in digestion.
“While they may [sometimes] be the higher calorie option on paper, the reality is carbs make you feel fuller for longer, which means you’re less likely to binge on snacks throughout the day,” Wiener provides.
three. Some meals velocity up metabolism
The well-liked idea goes that the ‘faster’ your metabolism, the extra energy you burn and the simpler it’s to preserve weight off. “Foods and drinks such as green tea and protein-rich foods are renowned for being good at speeding up your metabolism,” says Weiner, who warns that ‘spiking’ your metabolism solely lasts for just a few hours at a time.
“These processes need power; the quantity of power they need relies on a person’s physique measurement, age, gender and genes.
“So, while it may be possible for certain foods to spike your metabolism shortly after they are ingested, there is no scientific proof that they are beneficial for your overall metabolism.”
four. Biology has no impact on weight loss
Weiner stresses that everyone is totally different when it comes to weight loss, and there’s no easy ‘one size fits all’ rule. “People’s bodies are affected differently because of varying metabolisms, hormones and muscle mass. Some ‘diets’ or training regimes will have great success with some people and not with others,” he says. “You could take more time to lose weight than others, and that’s totally fine. Just be patient and trust the process.”
5. Detoxing is nice for you
Detoxing usually largely revolves round ‘cutting out’ most of your traditional meals and simply having detox juice or shakes as a substitute. Although fashionable, well being consultants usually advise warning.
Jo Travers, registered dietitian and creator of The Low-Fad Diet, says: “A wholesome, balanced weight-reduction plan is named such as a result of it’s wholesome and balanced. When you lower sure meals, it ceases to be balanced and by definition, this implies the intestine isn’t getting what it wants.
“A juice detox is a key example. There is very little protein content in juice, so your body will be forced to break down muscle in order to complete important processes like making hormones, enzymes and neurotransmitters. This is usually why people rapidly lose weight on a juice fast; it’s mainly muscle.”
6. Fats are ‘bad’ when making an attempt to lose weight
Just like carbs, fat usually have a nasty repute on the planet of weight-reduction plan. “It’s not fat that makes you gain weight, it’s simply eating too many calories that makes you gain weight,” says Elliott Upton, private coach at Up Fitness (upfitness.co.uk).
“One important thing to remember with fats is they contain more calories than protein and carbs, so they’re just easier to overeat – there are nine calories per gram of fat, compared to just four calories per gram with carbs and protein.”
Certain fat are additionally excellent for us – and important for wholesome operate. “Losing weight and living a lean and healthy lifestyle actually requires some essential fats in your diet. Plus, fays become even more important if you’re reducing your intake of carbs, as a low-fat and low-carb diet together is not sustainable,” provides Upton.
He says wholesome fat are very important to hormone manufacturing and so they help within the absorption of fat-soluble nutritional vitamins like A, D, E and Okay. “You should avoid man-made ‘trans’ fats, which can be pro-inflammatory and are associated with myriad health complications. Healthy sources of fat to include in your weight loss diet are oily fish, like salmon and mackerel; nuts, like cashews, walnuts and almonds; seeds, like chia flax and sesame; and butters and oils.”
7. Losing weight ought to all the time be a linear course of
Losing weight just isn’t all the time an easy and fast journey. Rather than quick-fix diets and quick weight loss, as a substitute suppose when it comes to a basic life-style change that takes time.
As Wiener explains: “It’s normal for people’s weight to fluctuate up and down. For example, people are generally ‘lighter’ in the morning than in the evening. And for women, holding onto water weight can often become more significant during their menstrual cycle.”
The backside line is that making small life-style modifications and adopting wholesome habits over time may help you lose weight in a sustainable, wholesome and pleasing method. If you’re involved about your weight, it’s a good suggestion to communicate to your GP, who may give you additional recommendation on dropping weight sensibly at residence.