Worldwide, it seems, more and more people are getting involved with some form of weight loss and fitness. While some may engage in this for health reasons, others indulge for reasons of vanity – sometimes through weight loss clinics, surgical intervention or something else. Weight loss is definitely trending. Still there are many myths out there concerning weight and diets so here’s a few weight loss myths v. facts.
Many places push weight loss products, promising things such things as:
- Lose 50 lbs. in 30 days!
- Eat as much as you want and still lose weight!
- Try this tea and lose inches fast!
I’m sure you’ve heard many of these promises before, as well as heard of the many fad diets out there which promise great results with little or no effort. These claims are so prolific that it’s hard to know who or what to believe when it comes to weight management.
So here are a few facts v. myths that should help you out a little. These tips should help you make healthy changes in your daily habits.
You can also talk to your health care provider if you have other questions. A registered dietitian may also give you advice on the healthy eating plans and safe ways to lose weight and keep it off.
| Myth | Fact |
| Fad diets will help me lose weight and keep it off | Despite the claims made, fad diets are not the best way to lose weight and keep it off. We’re often promised quick weight loss if you strictly reduce what you eat or avoid some types of foods. Although some of these diets may help you lose weight in the beginning, they’re also restrictive and hard to follow. Often people tire quickly it or lose weight only to regain any lost weight + more.
Fad diets are unhealthy and probably don’t provide the nutrients your body needs. Being on a diet of fewer than 800 calories a day for a long periods can lead to serious health problems. |
| Carbs are really bad – you should stay away from them | Carbs are very controversial these days. Actually, our bodies and our brains need carbohydrates to work effectively. Dietary guidelines suggest that we get about half of our calories from carbs. The main purpose of carbs in the diet is to provide energy, and most of them are broken down or changed into glucose — which can be used as energy. |
| “Low-fat” or “fat-free” or “gluten-free” means no calories | Low-fat or fat-free food may be lower in calories than a serving of the full-fat product, but many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They also usually have added flour, salt, starch, sugar or other additives to help the flavor. |
| If I skip meals, I can lose weight |
Skipping meals tends to make you feel hungrier and will cause you to eat more than you normally would at your next meal. Studies actually show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast. |
Tips about carbs:
Carbs can also be turned into fat (stored energy) for later use. There are two types of carbs, Simple carbs and Complex carbs. Complex carbs (the good carbs) pack in more nutrients than simple carbs (the bad carbs), because they are higher in fiber and digest more slowly.
This also makes them more filling, which means they’re a good option for weight control. They are also ideal for people with type 2 diabetes because they help manage after-meal blood sugar spikes. Simple carbs are processed–packaged foods and sugary beverages are the primary culprits in your daily overdose of sugar.
The most obvious sugar-filled foods are cookies, cakes, syrups, ice cream, chocolate, candy, and other sweet treats. But you’d be surprised to find that a lot of other “healthy” foods are major sources of sugar too–cereals, protein bars, trail mix, tomato sauce, crackers, sausages, smoked salmon, just to name a few. Sugar is hidden almost everywhere.
Health Tips:
To lose weight, reduce the number of unhealthy calories you take in and increase the amount of physical activity you do each day. Follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy.
Make healthy food choices. Eat moderate-sized portions. Build exercise into your daily life. For instance, as opposed to driving walk to the supermarket, take the stairs instead of the elevator, park your car further than usual. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.
Read the Nutrition Facts label a food package to find out how many calories are in a serving. Check the serving size—it might be less than you are used to eating to improve flavor and texture after fat is removed. These items add calories.
So the lesson here is that there is no fad diet or miracle pill that will change your body overnight. Despite that, losing weight is within your reach. What works takes time. If you want to lose weight, you need to develop a new relationship with food that can carry you for years.
For more information and to get the support and encouragement you need, hop on a free call with me to discuss where you go from here and how you can include healthy choices in your diet.
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I love your approach to the myths of weight loss. Fad diets never work long term because they don’t teach you how to live day in and day out. Personally I fall into the low grain, lower carb approach to health. Most people don’t need more than 140g of carbs from any source per day. My metabolic disorder clients need to go under 80g for a few months to reverse the disorder and get healthy per doctors order.