Digestive Health

Drinking green tea speeds up fat burning.’ But how much of this stands true? Many people aspire to lose weight, but with so much conflicting advice, it can be daunting to separate fact from fiction. Most people think fast metabolism is the key to losing weight, but is that true? It’s time to debunk some of the biggest metabolism myths and explore how to lose weight sustainably, what works for weight loss, and some science-backed practices that must be followed.

Let us examine some of the latest metabolism myths and give practical tips on a diet for long-term weight loss.

Myth#1: Eating smaller meals more frequently is beneficial for metabolism
Currently, there is a trend where individuals are resorting to multiple smaller meals in hopes of achieving faster weight loss. However, popular to contrary belief, weight loss is not influenced by the frequency of your meals but rather by the quality of what you eat. Many nutritionists emphasise mindful eating over eating with a specific weight loss objective. With eating multiple meals, we may lose track of what we are consuming.

Diet for Sustainable Weight Loss

Weight loss goes beyond calorie consumption; it revolves around making informed choices according to your body's needs. A doughnut could contain the exact calorie count as a protein bar. The best approach is to understand your body’s genuine needs and then satisfy your cravings thoughtfully, even if it involves consuming the same calorie amount in different forms.

Myth #2: Some foods increase metabolism significantly
You've likely been told that spicy foods, green tea, and coffee increase your metabolism. While some foods increase calorie burning for several hours, the effect can be considered modest. No food can help you lose weight, except for an overall diet for sustainable weight loss and an ongoing exercise programme.

What diet works best for weight loss?

The ideal diet is one that you can sustain in the long run. Mediterranean, low-carb, or vegan – doesn't matter. Sustainability is the name of the game. A sustainable weight loss diet should prioritise nutrient-dense whole foods and not rely on "fat-burning" foods.

Myth #3: Skipping breakfast slows down metabolism
While most say that skipping breakfast lowers one's metabolism and makes them gain weight, breakfast helps maintain blood sugar levels. Conversely, skipping breakfast does not slow down metabolism. Most people can healthily lose weight by adhering to intermittent fasting, where one does not consume anything during a designated time frame daily.

Lose weight safely

It is a good trick if skipping breakfast controls your calorie intake without leaving you too hungry. But a healthy breakfast may be a good idea if it leaves you overeating at other times of the day.

Myth #4: Working out on an empty stomach burns more fat
Fasted cardio (doing cardio on an empty stomach) is widely marketed as burning fat, but studies have found that the body can compensate for missed calories. Although exercise after fasting will enhance fat oxidation to a certain extent during exercise, it will not affect total fat loss.

What works for weight loss?

The perfect exercise regimen for weight loss combines strength training with cardiovascular exercise. Strength training contributes to lean muscle gain, which raises resting metabolic rate to a minor degree, while cardiovascular exercise raises total calorie burn.

Myth #5: Age slows down metabolism drastically
Metabolism slows down with more years, but not as much as we imagine. The main reason we gain weight is not a significant drop in our metabolic rate but rather a gradual decrease in physical activity and exercise. When we're young, we tend to be more active - engage in regular sporting activities, running around, or having more energy daily. As we get older, our schedules tend to get busier, our lifestyles become more sedentary, and we slowly stop exercising. This gradual decrease in exercise, not a sudden drop in metabolism, mainly causes weight gain as we age.

Diet for sustainable weight loss

Stay active with strength training and cardiovascular exercise to combat weight gain due to ageing. Pair this with a healthy weight-loss diet that gives you the nutrients you need without additional calories.

Myth #6: Thinning implies you have a quick metabolism
Your body proportion is more responsible for your metabolism than your size. This is based on the level of muscle mass in your body. The more muscle mass you have, the higher your metabolism rate. Muscle mass also dictates how many calories you burn even when resting.

It is a myth that thin individuals possess faster metabolisms. Most professionals suggest weight training as the quickest way to lose weight by increasing metabolism. Cardio exercises will not help much to accelerate the body's metabolism. One needs muscle for it.

Myth#7: Fast metabolism enables you to eat anything without any calorie limitation
A healthy metabolism doesn't let you eat everything and anything that you like. Eating healthy and balanced is the most straightforward principle of a healthy life and weight reduction. Whatever you consume gets converted into energy, fat, and other compounds needed for your body to function. The more trash you consume, the more you exercise to maintain weight. Metabolism isn't solely for weight but has a greater purpose of maintaining a healthy life.

What diet works best for weight loss?

Having addressed metabolism myths, let's determine what diet works best for weight loss and other lifestyle modifications needed.

1. Maintenance of muscle with strength training: Since muscle, as opposed to fat, burns more calories at rest, it's critical to develop and maintain muscle for sustainable weight loss. Incorporate strength training at least 2-3 times weekly to achieve maximum muscle maintenance and metabolism.

2. Eat a balanced nutrient-dense diet: Rather than following the herd and opting for fad diets, follow a healthy weight loss diet that encapsulates whole grains, lean protein, healthy fat, and plenty of leafy vegetables. This diet aids in sustainable weight loss and provides a long-term health advantage.

3. Choose the right supplements: Whereas diet and exercise are at the top of the list of what has helped for weight loss, supplements can also help support you. One of the most potent ones is Weight Well by Cureveda. This herbal weight management supplement features Garcinia, Curcumin, and Guggul to enhance fat burning and hunger suppression. An all-around supplement to a balanced weight loss regimen; it can be a great inclusion in a weight loss diet if coupled with a healthy lifestyle. Cureveda Weight Well is a herbal blend that increases energy levels and digestion to enhance active lifestyles and weight loss without compromise.

Conclusion

As for what works for weight loss, it is all about long-term lifestyle changes. Breaking down metabolism myths lets us understand that weight loss is about healthy eating, exercise, and long-term changes. A healthy and sustainable weight loss diet includes whole foods, mindful eating, and a mix of strength and cardio exercise. While supplements like those by Cureveda can be beneficial, they should be complemented by a healthy nutrition and exercise routine. Instead of adhering to fad solutions, vow to create long-term, incremental steps. That's the real key to long-term weight reduction and healthy living.