I think, as a general rule, most people are very confused about how to lose weight in a healthy manner. Dietary myths have been around for generations and compounded by marketing of products that promise unrealistic results in a matter of days!
Healthy weight loss is as much about monitoring your caloric intake as it is about incorporating mental and physical changes to achieve a new lifestyle all together. Making long term changes to the way you think and the way you understand your food will enable you to drop the weight and keep it off permanently.
Understanding that some of the top myths about weight loss and the marketing that surrounds many of the diet pills and "miracle weight loss solutions" are not in your best interest will allow you to move forward and determine what will work for you!
Myth: Fad Diets Work
I am sure you have seen the ads that promise "Lose 30 pounds in 30 days!" They appeal to a fast paced lifestyle making you believe that if you pop a couple fat burning pills or eat only a specific fruit for a week you will lose all the weight you want. This is the ultimate myth yet ironically it's the top reason that people do not achieve permanent weight loss.
There is no pill, food group or surgery that will provide you with an easy road to weight loss. A reduced calorie diet, balanced with plenty of vegetables, proteins and HEALTHY fats and regular exercise is the ONLY proven method to deliver the permanent results.
Myth: Low Fat Dieting is the Healthy Way to Lose Weight
This myth continues to be the leading cause of heart disease, stroke and diabetes. HEALTHY FATS are required to allow your body to function properly. Fats help transport many nutrients through your body. The important thing to remember is HEALTHY fats - not synthetic "trans-fats" which are artificially produced. Stick with extra virgin olive oil or coconut or walnut oil and reduce your risk of a heart attack.
Myth: Skipping Meals is a Good Way to Lose Weight
Eating fewer meals can actually lead to weight gain and added body fat. Studies have shown that people who skip breakfast have a four to five percent lower metabolism than those who don't. When you skip meals, your body fights back by slowing down the rate at which you burn calories. You will actually lose weight more efficiently if you eat several small meals per day rather than one or two large ones.
Myth: There are No Bad Foods, Everything in Moderation
There are DEFINITELY "bad foods" or foods with no nutritional value whatsoever. Potato chips and fast food are great examples. Unhealthy foods that provide you with zero vitamins, minerals and nutrients should be eliminated except for rare occasions or "cheat meals." (Eventually you won't even want them then!) Focus on eating healthy foods that will fill you up and provide you with the nutrients that you need.
Myth: Carbs are Bad For Your Health, Cause Weight Gain and Should Be Avoided
As far as weight loss goes, the proportion of macronutrients - carbs, fat and protein- consumed is not as important as the total caloric intake versus caloric expenditure. Foods rich in fiber and protein tend to be the most filling, which in theory would lead to a reduction in the intake of food and thus a reduction in caloric intake. But your body requires all macronutrients to remain healthy and run most efficiently. Any diet that suggests very reduced intake or completely eliminating any of the macronutrients is not a healthy, long-term solution. Balance is key! Make sure you are eating a diet rich in fruits, vegetables, whole grains and omega-3 fatty acids from fish and that is low in saturated fats, trans fats, sodium and added sugars.
Myth: Grapefruit Will Speed Up Your Metabolism
I am sure you have heard of the grapefruit diet, the lemon juice diet and so on. There is no magical compound found in certain foods that will take the weight off and keep the weight off. Here's why: are you going to spend the rest of your life eating only grapefruit?! NO! So, even if you do lose weight, which you likely will because of the decrease of calories, you will become hungry because you are not eating a healthy, balanced diet and in turn snack or binge eat once you become hungry. Thus eliminating any results you might have seen while you were eating only grapefruit.
Myth: Eating Late at Night Will Cause You to Gain Weight
Eating late at night, or at any particular time of the day, will not cause you to put on more weight than what is normal for you for what you ate or what activity you did. Weight gain occurs when you consume more calories than you expend, whether that occurs in the morning, the middle of the day or at night. The reality is people who eat a lot of food late at night tend to consume higher calorie foods and then within an hour or so go to bed. You do not have the opportunity to expend any of the calories that you just ate. Further, if you are eating ice cream and chips, the calorie content is through the roof! Simply ask yourself what you are going to be doing for the next 3 or 4 hours and eat foods that are necessary for that activity. If you are going to be sitting on the couch, don't eat a lot of calories... simple!
Myth: Diet Foods Help You Drop Pounds
You may actually be doing yourself more harm than good by scanning the nutritional labels for the lowest calorie and fat content meals. They may be have less calories but that doesn't necessarily mean that they are better for you. Many pre-packaged foods can be high in sugar, trans-fat and sodium. You would be much better off getting fresh fruits, vegetables and whole grains to shed the weight! Steer clear of the frozen food section of the grocery store.
It's pretty simple actually... eat healthy, exercise, drink water and lose weight. There is no quick fix that will work long term. You have to change the way that you think, monitor your food intake, chose foods that provide you with the much needed nutritional value your body needs to run efficiently and burn more calories than you take in. That is the ONLY proven weight loss solution.
Once you quit looking for the "quick fix" and accept the fact that you will have to commit and make changes in your life, the sooner you will be on the right track for a healthier, more fit lifestyle!
No comments:
Post a Comment