Bangkok: Five common mistakes people make when exercising to lose weight are being shared on social media, such as not eating a balanced meal before exercising, doing only one type of exercise, and doing too much cardio.
According to Thai News Agency, these misconceptions have been verified by the "Sure Before Sharing" Center, with insights from Assoc. Prof. Dr. Raweewan Mapong, a Lecturer in Health Promotion at the Faculty of Sports Science, Chulalongkorn University. The discussion highlights that fasting before exercising is a common misconception. While some believe it aids in fat utilization, it can actually lead to dizziness and inefficiency during high-intensity workouts. For those engaging in strenuous activities, a small pre-workout meal consisting of easily digestible carbohydrates is recommended.
Another frequent mistake is focusing on specific body parts without diversifying exercises. This approach limits muscle development and hinders metabolic improvement. For effective weight loss and fat reduction, building muscle across all areas of the body is essential to enhance metabolism.
Moreover, relying solely on cardio exercises like running or cycling can lead to adaptation, where the body expends less energy over time. A balanced regimen of cardio and resistance training is suggested to increase muscle mass and elevate the resting metabolic rate.
The importance of warm-ups and cool-downs is often overlooked. These phases are crucial as they prepare the body for exercise and assist in recovery, reducing the risk of injury by gradually returning the body to its resting state.
Lastly, the practice of strictly counting calories while ignoring nutritional quality is flawed. The caloric content of foods like cake and rice may be similar, but their nutritional values differ significantly. It's important to use calories as a guide but focus primarily on nutrient-dense foods.
Experts emphasize that sustainable weight loss requires a balance of exercise, diet, and rest. Consistent cardio and weight training, a nutrient-rich diet, and adequate sleep form the foundation for sustainable health and weight loss, eschewing temporary trends for long-term success.