Weight Loss Myths
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best option to loss weight. Fad diets may sometime help in weight loss and may also ask you to cut down certain foods from your diet. You might loss weight at first due to fad diets. But diets that strictly limit calories and food choices are hard to follow. People might find it difficult and often regain any lost weight.
Fad diets may not be healthy because they may not provide all the nutrients for your body. Also, losing weight at a very fast rate can increase the risk of developing gallstones – the cluster of solid material in the gallbladder that can be painful. Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities which can be fatal.
Tips: Research has suggested that losing certain pounds (1 to 2) a week by eating healthy food choices eating lesser portions and including physical activity into your daily life is the best alternative to lose weight. By adopting healthy eating and physical activity habits you can lower the risk of developing type 2 diabetes, heart disease and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight
Fact: The higher risks of health effects of a high-protein/low-carbohydrate diet are still not known. Eating foods such as meat, eggs and cheese is not termed as a balanced diet. You may eat too much of fat and cholesterol which may increase the chance of heart disease risk and other blood pressure problem. You may include fruits and vegetable as your daily diet, which may lead to constipation due to lack of dietary fiber.
Eating less than 130 grams of carbohydrate in a day can lead to ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be risky for pregnant women and people with diabetes and kidney disease.
Tips: High-protein/low-carbohydrate diets can sometime be low in calories because food choices are strictly limited so they may cause short-term weight loss. But eating reduced-calorie which includes recommended amounts of carbohydrate, protein and fat will also allow you to lose weight. Following a balanced diet, will help you to lose weight. You may also find it easier to stick with a diet or eating plan that includes a numerous variety of foods.
Myth: Starches are fattening and should be limited when trying to lose weight
Fact: Foods that are high in starch includes bread, rice, pasta, cereals, beans, fruits, and some vegetables such as potatoes and yams are low in fat and calories. They can be high in fat and calories when they are eaten in large portion or when topped with other high-fat toppings like butter, sour cream or mayonnaise. Foods high in starch are the vital source of energy for your body.
Tips: All you need is to pay attention to serving sizes that you eat. Try to avoid high-fat such as whole grains like whole wheat bread, brown rice and oatmeal. Include other starchy foods that are high in dietary and fiber like beans, peas and vegetables.
Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight
Fact: There are no foods which can help burn fat. Foods with caffeine can speed up the metabolism (the way body uses energy) for certain time, but they do not lead to weight loss.
Tips: The best alterative to reduce your weight is to cut down the amount of fat and calories.
Myth: “I can lose weight while eating whatever I want.”
Fact: In order to loss weight you need to burn your calories, than you eat. It is possible to eat food you want and loss weight. All you need is to limit the amount of calories you eat and increase your daily physical activity. Cutting down the portion is the key to loss your weight. Eat small amounts of food and choosing foods that are low in calories.
Tips: When you are in the process to lose weight you can still eat your favorite foods as long as you pay attention to the amounts of calories.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip their breakfast and eat few times during the day tend to be heavier than people who eat a healthy breakfast and eat good food a day. Because people who skip meals they feel hungrier and eat more than they normally eat. It should be noted that eating many small meals throughout the day helps people control their appetites.
Tips: Eat small amount of meals that include low-fat and low-calories.
Myth: Eating after 8 p.m. causes weight gain.
Fact: It really does not matter what time of day you normally eat your meal. What matter is how much you eat and how much physical activity you do during the entire day which helps to determines whether you gain, lose or maintain your weight.
Tips: All you need is to control the amounts of fat and calories and increase the physical activity to loss weight, the time you eat is really doesn’t matter .
Physical Activity Myth
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Doing regular exercise which includes weight lifting activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build and burn muscle and also more calories than body fat. Doing strengthening activities 2 or 3 days a week will not bulk you up.
Tips: Doing regular exercise is good for your health other than moderate-exercise you must include walking or jogging 2 to 3 times in a week.
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: Nuts can be part of a healthy weight-loss program. They are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber and minerals including magnesium and copper. It can help you to reduce the chances of getting heart related problems.
Tips: Eating small portions of nuts can be very fruitful.