Weight loss can confuse the life out of you. With the internet coming up with newer trends, celebrities flaunting their regimens and quick hacks to help you lose a few inches, understanding weight loss tends to be overwhelming. The cherry on the top, everyone around you is an expert on the topic - That influencer who got viral is an expert. Your uncle and aunties are experts. That one fitness freak you went out with is an expert. Your best friend who watched that influencer who got viral is also an expert.
We’re here to set the record straight, by helping your clear the clutter from the information that is abundantly available to you, so that you can devise a plan to get in shape or get abs, whatever is in your 2026 plan. Starting by debunking some popular myths with facts and science.
Myth: Carbs are the bane of weight loss
People have misunderstood carbohydrates. They are your body’s primary source of energy. But the kind of carbs you consume matters the most. Refined or processed carbs like white bread or white rice leads to a higher calorie intake, while complex carbs like whole grains, brown rice and oats provide fibre and nutrients that are essentials for complete wellbeing. Carbs is a staple in Indian diets, so eating them in moderation is key for maintaining a healthy weight and reducing body fat.
Myth: Starving yourself will help
It might seem like a viable option – don’t eat and you’ll lose the excess weight. But starving yourself is not only unhealthy, its counter productive. When you deprive your body off nutrients, it goes into crisis mode by slowing down your metabolism to preserve energy. You then start feeling more tired and lethargic, and might eventually end up overeating in a few days. Instead of doing that, you would want to follow a calorie deficit, where you move more and burn more calories than the amount of calories you consume on a daily basis.
Myth: Detox teas & juices are the best additions
Any quick weight loss that you might experience is actually your water weight shedding, not your fat (1). Most detox drinks act as either laxatives or diuretics which make you dehydrated. Real fat loss happens when you go on a calorie deficit which include enough protein, fiber and regular movement – which actually improve your metabolism instead of just shocking it like detox drinks do. While these methods are slow, they are real, manageable and healthy, and not dehydration in a cup.
Myth: You can target specific problem areas
You can do all the crunches in the world, but your belly fat still won’t disappear out of a sudden. Targeted exercises only helps you strengthen and tone your muscles underneath, not remove fat. Your body loses fat systematically, basis on your genetic and hormones. This is why people see improvement in strength without any visible fat loss in problem zones.
Myth: Fatty foods make you fat
Fat is dense in calories and commonly found in our favorite junk foods. The safest way to play this card is by keeping your calorie intake in a healthy quantity, these fats won’t make you fat. Also, high fat low carb diets have been proven to help you lose weight (2). Of course, junking will certainly make you fat, but the micronutrient is not the only culprit. On the contrary, your body needs unhealthy fats to function optimally.
And that’s the bottom line
Now that you have covered quite some ground on popular myths on weight loss, you’re ready to tackle anyone who throws a myth at you when you tell them that you’re aiming to get cut. Before you take your friends advice, even though they are glorified know – it – all’s, ensure that you research well about any dietary regimen you adopt, or consult a real expert to see if the said plan is what suits your body the best. See you in the next one.
FAQs:
1. How long does it actually take to lose weight naturally?
You can lose up to 0.5 to 1kg a week. Yes, there are options that help you lose more weight in that given timeframe, but the results aren’t sustainable. Gradual yet consistent weight loss in months always beats extreme plans that help you with the same output in days/weeks.
2. Can I lose weight by just walking instead of gyming?
Brisk walking on a calorie deficit does help you lose weight, but strength training just speeds up the entire process. Having said that, walking is always better than just being sedentary.
3. Is weight loss different in women and men?
Yes, factors like thyroid problems, hormonal imbalance or PCOS affects how women lose fat. These factors slow down the entire process, and approaching the right process is important to see results.
4. Does skipping breakfast help in weight loss?
Skipping the 1st meal of the day doesn’t automatically cause weight loss. What truly matters is the total number of calories in your day. While some individuals might function well, it isn’t advised that you skin breakfast because it can hamper with your metabolism and instead make you gain weight.
5. Can I gain weight because of stressing too much, even after following a proper diet?
Yes, chronic stressed increases cortisol in your body which can make you gain belly fat. Stress doesn’t come alone, improper sleep and stress eating coming along as a packaged deal and slows down fat loss even further.