Skipping meals and starving yourself.

One prevalent misconception among people is the belief that skipping meals and starving themselves is an effective way to lose weight. However, this is far from the truth. When you skip meals, it has adverse effects on your body. When you finally sit down to eat, you're likely to overindulge and consume more calories than necessary.

One of the most frustrating myths to me is the notion that all calories are equal. The truth is that not all calories are created equally. The source of your calories matters. Calories from calorie-dense foods and nutrient-dense foods have different impacts on your body. Calorie-dense foods like cookies and cakes can rapidly spike your blood sugar levels, leading to cravings for more sugar and contributing to weight gain.

On the other hand, nutritionally dense foods like bananas do not cause weight gain. Bananas provide essential nutrients such as potassium, fibre, and other micronutrients that are crucial for overall health.

Many people believe that restricting calories is the key to weight loss. However, when you restrict calories, you are not only depriving your body of an energy source but also your brain. This triggers protective mechanisms in your body that slow down your metabolism to conserve energy. It's akin to managing your finances. When your funds are running low, you start conserving until the next paycheck arrives. Similarly, your body conserves energy when it senses a calorie restriction, making weight loss more challenging.

Starving yourself can also lead to muscle loss, which is detrimental to healthy weight loss. It's important to ensure that you consume at least 70% of your overall calorie needs to maintain muscle mass and achieve sustainable weight loss.

While the number of calories you consume is important, the timing of your meals may not be as crucial. Many people believe that not eating after a certain time, like 6 or 7 p.m., aids in weight loss. However, the timing of your meals does not directly impact weight loss. It's the overall calorie intake that matters. Consuming excessive calories, especially late at night, can contribute to weight gain.

Whether or not you eat breakfast depends on your body and your relationship with food. Skipping meals can lead to feelings of deprivation, which may result in overeating later on. I advocate for breakfast because it provides sustained energy throughout the day. Our bodies need fuel, and food serves as that fuel.

If you choose to have breakfast, don't be afraid to include healthy fats, such as those found in 2% yoghurt. Fat is essential for nutrient absorption and hormone production. Avoiding fat altogether is unnecessary.

Removing fat from wholesome products alters their taste, and manufacturers often compensate by adding sodium or sugar. For instance, fruit-flavoured yoghurts typically contain more added sugars compared to plain 2% Greek yoghurt.

Fat is not the only nutrient that can be part of a weight-loss diet. Many people believe that cutting out carbs is necessary for weight loss, but this is untrue and unsustainable. Fruits and vegetables, which are carbohydrates, provide essential nutrients and should be included in a healthy diet.

Completely eliminating carbs is nearly impossible and unnecessary. Carbs have gained a negative reputation due to the presence of simple carbs in packaged cookies, cakes, sodas, and potato chips. However, complex carbs found in whole grains and fruits take longer to break down, maintaining blood sugar balance and providing sustained energy.

Another common myth is that you can't enjoy your favourite foods while trying to lose weight. The key is moderation and portion control. You can still indulge in a slice of pizza or a piece of chocolate cake, as long as it's not an everyday occurrence and you don't consume excessive amounts. Finding a balance between enjoyment and moderation is essential.

Drinking water to aid weight loss is not a myth.