7 myths to dispel to get back to shape
Getting back in shape after the year-end excesses is possible, even in a relatively short time. The important thing is not to expect miracles: “The post-holiday weight gain and loss of tone can displace and destabilize, so it’s normal that you feel the need to get back in shape as soon as possible,” says Giacomo Spazzini, wellness coach and founder of GS Loft, an exclusive body and mind consultancy club in Desenzano del Garda, but it is important not to give in to the temptation of methods that promise immediate results because it is long-term progress that lays the foundation for good health. The important thing is not to get discouraged, but to set achievable goals and gradually raise the bar to get the desired results. Avoiding adopting certain behaviors relating to diet and training which, despite widespread beliefs, hide various pitfalls.
Fasting makes you lose weight
To lose weight after the holidays, it is not necessary to go on drastic diets and skip meals, on the contrary, the risk is of obtaining the opposite effect because these behaviors can lead to excessive fame and push one to fall back on unhealthy foods. Instead, healthy and sustainable weight loss is achieved through the combination of a balanced diet, rich in fruits, vegetables, lean proteins, good fats and complex carbohydrates, avoiding highly processed and refined foods, with regular physical activity which helps to burn calories and give more energy.
The more I sweat, the more I lose weight
It’s true that cardio is an effective way to burn calories and lose weight, but that doesn’t happen through sweating. Weight loss is given by the calories consumed during physical activity and sweating is an important thermoregulation mechanism, through the evaporation of the water contained in the sweat, composed of liquids and mineral salts, there is the dispersion of excess heat. This mechanism is essential to avoid a dangerous rise in body temperature, which could lead to serious health problems through perspiration, therefore, we lose liquids and mineral salts, which must necessarily be replenished by drinking a lot, and not fat, since sweat does not contain it.
You have to train a lot
Excessive training is not only harmful to health, but it is also an unrealistic solution, the results are not immediate but require time and patience. Setting achievable goals, on the other hand, is simpler, it helps keep the defense up and not feel overwhelmed. For example, instead of trying to lose 10 kilos in a week, it’s better to focus on short-term goals, such as eating three servings of fruit and vegetables a day or getting 40 minutes of exercise three times a week.
Eliminating carbohydrates makes you lose weight
The low-carb diet is actually not the best solution for weight loss. In fact, carbohydrates are an important source of energy for the body and are present in many healthy foods, such as fruit, vegetables, legumes and whole grains. Instead of eliminating them completely, it is important to follow a healthy diet to manage quantities and frequencies in a conscious, effective and personalized way based on your specific situation. The best solution is to combine carbohydrates in a balanced way with proteins and fats and avoid highly processed foods because they often contain artificial ingredients and are high in salt, fat and added sugars.
The weight on the scale is the only truth
The weight you read on the scale after Christmas excesses can be due to both an increase in fat and an increase in liquids. If you ate salty meals or drank a lot of alcohol during the holidays, your body may retain more fluids causing you to gain weight on the scale. However, if foods high in fat or sugar were consumed, body fat may also have increased. For this reason, the value on the scale is not the only way to evaluate one’s health; other factors such as body composition that is, the percentage of fat and lean mass of the body may be more indicative.
Eliminate toxins with detox products
The term “detox” is often used to describe programs or products that promise to cleanse the body of toxins and harmful substances. However, in general, the body is already equipped with natural systems that contribute to this function, such as the liver, kidneys and lungs, therefore, there is no need to substitute specific detox products. If you want to detoxify your body with more care and attention, you need instead to rely on professionals who, with personalized protocols, analyze blood tests, genetics, hormones and each person’s lifestyle in more detail.
Light drinks don’t make you fat
Often we tend to think that this type of drink could be a valid alternative in order not to deprive ourselves of something tasty that is not excessively harmful to health. In fact, they often contain artificial sweeteners that can have adverse health effects and, when taken in large quantities, prolong the risk of diabetes and weight gain. Better to opt for natural drinks such as green tea, which is a powerful antioxidant, or water, a great ally for the health of the body because it helps keep the body hydrated and promote metabolism.
This article was originally published on GQ (Italian Edition)
