Human wellness – Myths on weight loss 

Epidemic of obesity : As per WHO, worldwide obesity has more than doubled since  1980. Today 39% of adults are overweight, defined as having  BMI more than 25*. Wealthy countries like USA  have more than 1/3rd adults in Obese category , defined as BMI more than 30. See chart below Please refer to chart at end of article to find out your BMI

Higher BMI is the cause of many a lifestyle diseases like cardiovascular diseases (mainly heart disease and stroke), diabetes, and even some cancers (endometrial, breast, and colon). Equally worse are the “quick fix solutions”, marketed by the weight loss industry which promise effortless weight loss, Understanding the ten myths on weight loss will help in embarking on a journey for healthy weight loss, without causing long-term damages.

Myth 1. That the weight loss goals must be achieved in a short time.

A. Usually weight gain would have happened gradually , steadily over 10-20-25 years period since adolescence

Gradual process of weight gain

1. Logically weight reduction should be also gradual Losing 1 to 2 kg per month is a realistic healthy goal , by  right combination of “exercises”, “sensible eating ” and making other life style changes, that have contributed to the weight gain.
2. Pick up physical activities that you enjoy, such as walking, cycling, running, swimming , dancing, or a sports  in your journey towards healthy living !
3. Sudden weight loss, is like crash landing a heavy aircraft , with repercussions on your long term health!

Myth 2. That “Doing exercises” is futile option for achieving weight loss.

1. It is true that doing exercises does not reduce weight as quickly as strict dieting.
2. An ideal exercise plan will  have three dimensions; 3S-Strength/Stamina/Stretching
   1. Strengthening of muscles/bones  (For example  weight training, using body as weight for traditional exercises )
   2. Endurance Stamina for heart/lungs (For example activities like sports, jogging, swimming, cycling, etc)
   3.  Stretching for well toned body(For example Yoga, aerobics, dancing) etc
3.   A well planned , regularly executed exercise plan  will strengthen body’s  frame, internal organs Regular exercises that combine the trinity will raise BMR(Basal Metabolic Rate), slowly bringing down weight without causing harm
4. Harsh dieting can result in undesirable side effects like mood swings, feeling of depression On the other hand, aerobic exercises has desirable side effects,uplifting of mood,  “Feel Good”due to release of pheromones.

Myth 3. Strict dieting ( for example severe fasting, skipping one/two meals, or skipping breakfast) is necessary to reduce weight in short time

1. Strict dieting does result in quick weight loss but then a bout of flue can also do that with similar after effects. ie weak body. Such weight lost,  most likely will gained,  as quickly as you give up the diet.
2. Reducing weight in an unhealthy way is not desirable, if loss of weight comes at expense of muscle mass . Loss of skeletal muscles, will pose serious health issues in future.
3. Dieting generally means denial of food even when you are hungry. Such repeated denials can have adverse effects on your mood, ability to perform normal work , mental alertness and ability to sleep normally.
4. Eat sensible , eat right, to ensure you get all nutrition, preferably in their natural form, along with fiber, and adequate sun light.
5. Avoid calorie intense” foods( like fried, oily snacks, sweets made from milk fat, alcohol).Avoid foods with high GI (glycemic index) values , like sugary drinks, those made from refined carbs, choosing lazy carbohydrates, that have roughage , fiber .
6. Avoid severe fasting that can lead to a weak lever, mood swings, depression, weak bones and susceptibility to  more infections. Strict dieting cannot be practically continued over a long time.
7. Eat with awareness ; Take time to eat, Choose food with high fiber , chewing for longer ; All this will limit  intake of calories in food.

Myth 4 You can shed fat selectively from certain body parts (like waist, stomach, biceps, thighs)  by wearing tight belts or by doing special exercises.

1. Remember that the main organ by which body reduces  weight is through lungs/skin ; when heart  pumps blood at faster rate, lungs take in more oxygen and breath out more Carbon Di Oxide (CO2), along with loss of water from skin as perspiration. More than 80 per cent of body fat is breathed out of  the body through exhaling, making the lungs,the primary organ through which we lose weight, through oxidation.
2. There are several types of fats in body like Abdominal fat, Visceral fat, subcutaneous fat, brown fat, and white fat . Body has its own logical order for burning  fats from various body parts.
3. Like accounting method LIFO(Last in, first out) , the stored fat will be first taken from liver, blood, and then from other parts of body. It is likely that fat from face, may be shed first and the  fat from abdomen, waist and  hips  may be the last one  to be shed.
4. Focus more on exercises for bigger muscles like  legs (for example  kick boxing, outdoor cycling, running, fast walking , climbing up stairs) for faster results

Myth 5 Diet fads (like Vegan, Vegetarian only, No oil, No eggs, No meat or No poultry, Salads only, Atkin’s diet, Having smoothies for breakfast, having only two meals in a day , etc) can achieve  weight loss

1. Obsessive diet fads cannot last long as they are difficult to maintain in normal life. As soon as diet plan is given up, body will regain lost weight, making entire exercise futile.
2. Human body needs over forty ingredients every day (ten amino acids derived from proteins, fifteen vitamins, fourteen minerals, Carbohydrates and EFA ie Essential Fatty Acids) There is interplay between these ingredients like in an musical orchestra, so that   food is assimilated into body. Having only one ingredient in excess, or denial of few essential ingredients does not satisfy body’s complex nutritional needs, resulting in malnutrition.
3. Your body, gut microbes, are  accustomed to your dietary habits acquired from your ancestors  over generations . We need diverse ingredients  of food for getting proper nutrition. Sudden changes in diet is like a shock to body.
4. Vegetarian diet lacks certain vitamins (like B12) and is usually deficient in complete proteins, iron as well. Increasing protein intake seems difficult in a vegetarian diet. Vegan diets severely impact Calcium(Ca) needs of body as dairy products are the best source for getting calcium.
5. Say no to any extreme diet fads to achieve weight loss. Eat sensible instead.

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