Urban Myths About Weight Loss and Diets

With so much media attention and hype over weight loss products, pills, supplements, and fad Hollywood diets out there, it is easy to get confused. Hopefully the facts below will help clear up some of the confusion.

Urban Myth: Never skip breakfast.

Fact: You don't have to jump out of bed and eat a big meal, but it is best to eat something within three hours after you wake up. If you go all morning without eating you will most likely be too hungry and overeat when you finally do have a meal.

Urban Myth: Avoid fats

Fact: Fats increase your sense of fullness because it prevents your stomach from emptying out too quickly. Just be sure to choose the right kind of fats and limit the amount to small portions of your overall daily food intake.

Urban Myth: Becoming a vegetarian means you will lose weight.

Fact: It is true that people who follow a vegetarian diet usually, not always, eat fewer calories and fat, and seem to have lower body weight compared to their height than non-vegetarians. So it does seem that choosing a vegetarian cuisine with a low fat content may be helpful for weight loss. But anyone, vegetarian or not, can make bad food choices that cause weight gain.

Urban Myth: Dairy products are fattening.

Fact: Low-fat and fat-free milk, yogurt, and cheese have as much nutrition as whole milk dairy products, but they are lower in fat and calories. So you can lose weight and still eat dairy products as long as you keep the portions small and choose the low fat versions.

Urban Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: Eaten in small amounts, nuts can be part of a healthy well balanced weight loss program.

Urban Myth: Don't eat dessert.

Fact: Depriving yourself of anything is a hindrance to any diet and is one of the top reasons so many people are unable to stick to a diet. You can eat a small portion of your favorite dessert and still lose weight.

Urban Myth: Lifting weights is not a good idea if you want to lose weight because it will make you hungrier and muscle adds weight to your body.

Fact: Lifting weights or doing strengthening activities on a regular basis can actually help you maintain or lose weight. They can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories ... even if you're just sitting still. While it may be true that muscle adds weight to your body, that weight is good healthy fit toned weight that you will be proud of.

Urban Myth: If you exercise enough you don't have to worry about dieting.

Fact: Exercising alone does not burn enough calories to maintain long term weight loss. You won't lose weight for the long haul unless you also cut some calories from your meals.

Urban Myth: Eat three meals and day and do not snack.

Fact: It doesn't matter if you eat three times a day or six times a day. What matters is the number of calories you're eating throughout the day.

Urban Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that makes a difference as to whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Urban Myth: Don't drink any liquids with your meals.

Fact: The theory behind this is that digestive juices and enzymes will be diluted by the fluid and will slow down the digestion, leading to excess body fat. There is no scientific evidence behind this theory. In fact, evidence suggests that drinking water with your meals will actually improve digestion.

Urban Myth: Fast foods are always an unhealthy choice should not be eaten if you are dieting.

Fact: Fast foods can be part of your weight-loss program with a little bit of research and know-how.

Urban Myth: Low-fat or fat-free means no calories and you can eat as much of these foods as you want.

Fact: A product can have 0 grams of fat but still a lot of calories. Many fat-free foods replace the fat with sugar and have as many or more calories as a food that contains fat.

Urban Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: Some foods containing caffeine may speed up your metabolism for a little while, but they do not burn fat.

Urban Myth: Starches are fattening and should not be eaten when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables are actually low in fat and calories. They turn into problem foods when you eat them in large portions or when you slather them in high-fat toppings like butter, sour cream, or mayonnaise.

Urban Myth: Fad diets work and the weight loss is permanent.

Fact: Fad diets are not the best way to lose weight and keep it off. They usually promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first, but diets that severely limit calories or food choices are hard to follow. Most people get tired of them very quickly and regain any weight they might have lost.

There truly is no magic potion when it comes to weight loss. The best way to lose weight is slowly, by making small changes to your eating habits, exercise regimen, and lifestyle.

Source:

www.nih.gov