The trainer named the top myths about weight loss

Myths about weight loss do not disappear, despite the changing trends and the constant flow of information. Many people still believe in outdated advice and harmful life hacks that could have been a thing of the past long ago. On December 8, Ksenia Gufranova, co-founder of the international network of ballet and stretching studios LEVITA, told Izvestia about which ideas about losing weight prevent achieving sustainable results and can even harm health.

"The most common misconception is related to time constraints: many people believe that dining after 6 p.m. will definitely lead to weight gain. In fact, for progress, it is important to maintain an overall calorie balance, rather than strictly control the hours of meals. Dinner, if it consists of light and healthy food, will not cause weight gain if it fits into the daily norm," said the trainer.

No less dangerous is the myth of strict diets — rapid weight loss due to drastic calorie restriction not only slows down the metabolism, but also leads to loss of muscle mass, as well as breakdowns and setbacks after dieting. A calorie deficit of 15-20% of the daily value is considered more effective and safer, allowing you to lose weight gradually without harm to metabolic processes.

Don't let yourself shrink: what is the threat of the fashion for painful thinness

A clinical psychologist told where the trend for exhausted girls came from in Russia.

"The widespread belief that carbohydrates are the enemy of slimness also does not stand up to the test of facts. The body needs complex carbohydrates: cereals, vegetables, fruits, legumes, because they provide a stable energy level and protect against breakdowns. Problems arise only with an excess of "fast" carbohydrates — sweets and pastries, and not because of any carbohydrates at all," she said.

Another harmful myth says that sports can compensate for any nutritional mistakes. Supposedly intense workouts will allow you to eat anything without consequences. In fact, weight correction by 70-80% depends on the diet. And training supports metabolism, health and muscle mass, but it cannot "burn off" systematic overeating.

The opinion about local fat burning is particularly firmly entrenched: many people are trying to work out problem areas, thinking that exercises for the press will remove the stomach, and for the legs they will get rid of excess volume. However, fat goes away gradually throughout the body, based on general genetics and calorie deficit, and the exercises themselves form muscles, rather than removing the fat layer in the selected area.

The most commercially profitable, but useless myth remains the belief in dietary supplements, detox teas and cleansing capsules - no such products do not "cleanse" the body and accelerate fat burning. The work of the liver and kidneys copes with this naturally, and weight loss requires proper nutrition, exercise, and quality sleep.

Erroneous approaches to weight loss not only slow down the results, but also pose serious health risks, from metabolic disorders to chronic fatigue and loss of muscle mass.

"In order to truly achieve safe and sustainable weight loss, it is important to rely not on questionable advice and fashionable promises, but on scientifically proven methods: an individually calculated diet, a reasonable calorie deficit, a competent combination of physical activity and recovery through sleep. A conscious approach and a critical look at common myths can not only improve your figure, but also keep you healthy for many years to come," said the coach.

Earlier, on October 1, Sohu pointed out the relationship between breakfast intake and blood sugar levels during the day. According to the publication, people who consume a low-carb breakfast have more stable blood sugar levels compared to those who prefer a high-carb breakfast.

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