Weight Loss Myths
With all the thousands of websites and information on weight loss, it's hard to determine fact from fiction. Due to the information overload on
weight loss it can get very confusing.
You are not alone with the confusion.
So, here are 10 myths about weight loss to help you sift through the facts and fiction.
#1 You Dont Have to Count Calories
weight loss myth does have some truth to it, the fact is that losing
weight is all about calorie consumption and calorie expenditure.If you
take in more
calories than you expend, you will gain.
But if you expend
calories than you take in, you will lose weight.
(BMR) is working even when you’re not active.
So it doesn’t mean that
if you eat 1,000 calories you must run, jog or walk to burn the full
Just make sure you’re burning more calories in
day than you take in. Here's an article to help you cut calories
and lose weight.
Many weight loss programs will tell you
don’t have to count calories and the reason for this is that their
program is doing it for you.
For instance, Weight Watchers
this through their points systems, and programs like Medifast have
pre-packaged foods that provide you with the right amount of calories
for your weight loss goals.
#2 Avoid Carbrohydrates
weight loss myth has many people skipping their daily required
carbohydrates. According to the USDA "MyPlate" your portion of carbs
should be about 1/4 of your plate.
in the first myth about weight loss, it’s not the carbs that will make
you fat, it’s all
about calorie intake and expenditure. Remember a calorie is a
calorie, whether it’s an ounce of protein or carbs.
more dense in calories (like fatty foods) so will have more calories
per ounce – so use in moderation (but remember, don’t eliminate all fat
– you need some (see myth #3)
In fact, starchy foods such as
potatoes, breads and pasta are some of the fastest burning foods and
provide the body with ready to use fuel.
your diet includes these types of foods for fuel and should make up
approximately 60% of your calorie intake.
Be sure to make
bread and pasta’s whole wheat as this will provide a higher nutrient
intake than white or processed flour foods.
#3 Avoid all Fats
There are confusing weight loss myths and this is one of them. With all
the confusing ds
about low fat and non-fat foods you would assume you have to avoid all
fats. However, some
fat is needed for normal body function.
Since your body cannot produce some
essential fatty acids on it’s own, it needs some help from your food
intake. Also, fat helps give you that feeling of being full
So what fats are the right fats?
fat sources will come from natural plant, fish or animal sources,
preferably with little or no processing.
Fats come in three
families; Mono unsaturated, Polyunsaturated (Omega 3 and Omega 6) and
Each type of these fats in their natural
are the good fats and provide the body with some essential nutrients.
containing Omega 3 can help speed up your metabolism but
Omega 3 has many other health benefits.
fats become bad for you are when they are processed and no longer in
their natural state.
These Trans fats, or the “bad fats” are
what you want to eliminate or reduce in your diet plan.
#4 Cut out All Sweets
This is good advice when trying
to lose weight since these tasty treats are usually higher in calories.
However, you can have your cake and eat it to....so to speak.
reason most people fail at a strict diet or fall off the wagon is due
to giving into their
If you deny yourself too long and don't satisfy the craving, you are
setting yourself up for failure.
So don’t eliminate the treats totally, but rather eat them in
If you deprive yourself of certain foods that
crave, chances are you will fall into the “binge eating”
pitfall. Check out this article on chocoholics
if this is what you crave.
Remember the first weight loss myths, a calorie is a
calorie. So just make sure
you do have that occasional snack, do it in moderation.
Find out what your snacks say about your personality
#5 Don't Diet.... Just Exercise
if you’ve already read my exercise myths
, then this will feel like
dejavu. The fact of the matter is, you cannot just exercise
achieve the results you’re looking for.
must monitor both
food intake and your activity level to be successful.
Remember, you want to consume fewer calories than you burn, so you have
to know what the consumption is versus the exenditures.
just focusing on exercise may get you this calorie deficit, you have to
track both food and exercise calories to ensure you are going to lose
#6 Don't Snack Between Meals
This myth might be due to interpretation of "snacking".
are munching on potato chips, snacking on chocolate candies or grabbing
a hot fudge sundae between meals, then the above statement would be
true and not a myth.
if your snacking is really just another small healthy meal, then the
above statement would be a myth.
Experts are now saying the best method is to eat smaller
meals more often. You should aim for eating 5 or 6 times a day of
healthy foods such as fruits, veggies, lean meats, etc.
smaller, healthier meals more often is a great metabolism
booster. By eating more often, in smaller portions, you are
keeping your metabolism active.
Additionally, you reduce the risk
of getting “cravings” because you are not letting yourself get too
hungry and therefore you won’t feel the need to binge.
So go ahead and snack between meals but choose the healthier options
and avoid the foods high in fats and sugars.
#7 The Lower the Calories, the Faster I will Lose
all the weight loss myths, this is the one I feel is the most
important to really understand.
basic weight loss is about calories in and calories out, be careful not
to go too low on the calorie intake.
Your body’s natural
instincts will take over, putting you into “starvation mode”.
Your body will start to store the fat for future potential fuel and
your metabolism will slow down to conserve the body’s energy.
Make sure your calorie
is at a healthy level to lose weight and keep your
#8 Don't Eat Late
many people believe this to be a weight loss tip, it is actually found
more often in weight loss myths.
Remember, it’s all about
calories in and out. So, if
your late night (healthy) snack doesn’t put you over your calorie
intake, then it won’t affect your weight loss.
beware, a lot
of late night snacking can be a “binge” eating because you’ve been
craving something all week or day.
If this is why you are
just make sure it’s in moderation.
course, if you are eating right before you climb into bed and your body
is at rest, these calories do not have a chance to be burned away with
your daily activities.
So this myth does have some common sense
and is not a bad rule to follow. So try avoiding eating right before
bed. Try to get in your snack at least an hour before bed.
#9 I Can Eat All The Negative Calories Foods I Want
the above statement is fairly accurate, the reason this is listed in
the weight loss myths is to clarify that no foods have negative
Negative calorie foods are those foods that
require more energy to digest than the amount of energy in the item
So the net effect would be that you burn more calories than you
consumed with these negative calorie foods.
these foods, such as celery, apples, pickles, grapefruit and more are
healthy choices, they do come with some calorie content.
Given that these foods require more energy to digest than what is
consumed, you would be safe in eating as much as you like.
However, still track the total calories consumed and calories burned to
ensure you lose weight.
myth to understand is about fat free and sugar free foods. While some
people believe that fat free or sugar free means calorie free, this is
not always the case.
While there are some food items, such as
soda, that have zero calories, they also do not offer any nutritional
value. You want to focus on foods that provide nutritional values while
staying within your calorie intake allowance for weight loss.
#10 Fad Diets Work
fact they do, for a short time. Read your goals again – is
goal just a short term weight loss, only to put the pounds back
on? Probably not.
What you are looking for is that lifelong
weight loss. Once you’ve lost that weight, you want to keep
There are some extremely low carb or low calorie
diets that do have a good success rate like the Atkins Diet or
Just make sure you have a good maintenance plan so that it
can become an eating style you can live with. Remember, it’s
lifestyle change – no a short term weight loss.
If you enjoyed reading these weight
loss myths then check out these exercise myths for seniors.
Reduce Fat Through Cooking Methods
Reduce the fats in your foods with various cooking methods. Try these
methods out for your next meal.
Be sure to understand the myths about exercise as well to make the most
from your exercise routines.
Quick Weight Loss Tips
Try these healthy tips to lose weight faster.