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Many people set weight-loss goals by defining a target weight and a timeline, such as losing 5 kilograms over one to three months. While goals can help improve the chances of success, experts say healthy weight loss usually depends on following a few basic principles: reducing daily calorie intake, exercising regularly, getting adequate sleep and avoiding common misconceptions about dieting.
Health experts warn that relying on ineffective or misleading weight-loss advice can not only waste time but also harm overall health. Based on information from health and medical outlet Healthline and other sources, here are some of the most common diet myths — and the facts behind them.
Myth 1: Lower-calorie foods are always the better choice
Checking calorie counts can be useful, but nutrition experts say it is even more important to look at the overall nutritional profile of a food.
Two foods with the same number of calories can affect the body very differently depending on their contents. Foods that are high in protein, fiber and vitamins and lower in refined carbohydrates, added sugars and saturated fat are generally better choices.
For example, if both contain 150 calories, a soy-based drink rich in protein is likely to provide longer-lasting satiety and more nutritional benefits than a slice of roll cake.
Myth 2: Strength training will make your body bulky
Aerobic exercise helps burn calories and body fat, while strength training builds and maintains muscle mass. Experts say both forms of exercise are important for achieving healthy weight loss and a toned physique.
A balanced workout routine may include aerobic exercise as a warm-up, followed by resistance training and ending with additional cardio.
Source: Korea Times News
