You are currently browsing the Breaking Through - The Trinity Fitness Blog weblog archives for the day March 20, 2007.
March 20, 2007 by erin.
1. Myth: Crash dieting or fasting makes you lose weight.
Fact: this can be true for the short-term, but it has serious negative effects on the body. Fasting causes the body to go into a state of ketosis which promotes loss of lean mass and vital minerals. Water and muscle are lost quickly during a fast which slows down metabolism and zaps energy and focus.
2. Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip breakfast and eat fewer times per day are heavier than those who eat a healthy breakfast and four or five times per day. This is, in part, due to the fact that those who skip meals earlier in the day find themselves ravenous by dinner and are more likely to overeat or binge. Those who eat several small meals per day report they are able to properly manage their hunger and avoid energy lows.
3. Myth: Food eaten late at night is more fattening.
Fact: It’s the total amount eaten in a 24 hour period that’s important, not what time you eat it. A study at the Dunn Nutrition Center in Cambridge confirms this. Volunteers were placed in a whole body calorimeter (which measures calories burned and stored) and were fed a large lunch and a small evening meal for the first test and a small lunch and a large evening meal for the second test. The results indicated that the large meal at the end of the day did not make the body store more fat.
4. Myth: A slow metabolism is prevents weight loss.
Fact: This is a common excuse used by overweight people trying to manage their weight. Studies have shown that resting metabolism (or RMR, which is the number of calories your body burns in a 24 hour period at rest) actually increases, rather than decreases as people become fatter. In other words, the larger you are, the more energy (food, calories) is required to move around. The bottom line is you gain weight when more calories are taken in than expended.
5. Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are dangerous and do not provide lasting results. They are not nutritionally sound (eliminating whole food groups and greatly restricting calories) and cannot be followed for a lifetime. They don’t deal with the issues behind the weight problem and do not teach positive lifestyle habits to maintain any weight lost on the diet. Research has shown that nearly 25% of weight lost through dieting alone was a result of losing muscle mass which lowers metabolism.
6. Myth: Low carb/No carb diets are a healthy way to lose weight.
Fact: Your body requires a minimum of 140g of carbohydrate per day just to operate its systems properly. Carbohydrate (glucose) is the only source of fuel your brain can use. If you restrict your carbohydrate intake, your body will catabolize its lean mass (muscle) to create the glucose necessary for proper function. In this process, calcium is leached from your bones which will cause them to be brittle and increase the risk of or worsen osteoporosis. Plus, in order for your body to utilize fat as an energy source, some carbohydrate has to be present.
7. Myth: Starches are fattening and should be limited or eliminated when trying to lose weight.
Fact: Many foods high in starch are low in fat and calories. Some examples are rice, pasta, fruits, beans, and some veggies. They become high in fat and calories when consumed in large quantities and topped with high fat condiments like butter, mayo, and sour cream. Foods high in starch (complex carbohydrates) are an important source of energy for the body.
8. Myth: Certain foods like grapefruit, celery, and cabbage soup can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods containing caffeine can increase your metabolism for a short period of time but don’t cause you to lose weight.
9. Myth: Foods high in fat cause rapid weight gain.
Fact: Weight gain is a slow process and is a result in eating excess calories. It doesn’t matter the source. Broccoli or chocolate, it doesn’t matter. Too many calories is too many calories. However, foods high in fat are high in calories and portion sizes should be monitored to prevent over consumption.
10. Myth: Low fat foods help you lose weight.
Fact: “Low fat” or “no fat” doesn’t mean low calories or no calories. Check the labels for nutrient content. Sugars and thickeners are often added to boost flavor and texture. You might be surprised to discover that many low fat and no fat products have similar or equal calorie values as their counterparts. Watching portion sizes is important too. Some people purchase half fat butter spread end up using twice as much which defeats the purpose.
11. Myth: Fast foods are always an unhealthy choice and should be avoided when dieting.
Fact: Fast foods can be a part of a healthy lifestyle with a little bit of know-how. Avoid super-sized combos and fried foods. Try a grilled chicken sandwich and a side salad instead with low fat condiments like mustard and light dressing.
12. Myth: Lifting weights is not a good idea when trying to lose weight because they make you “bulk up.”
Fact: Lifting weights and/or performing body weight exercises on a regular basis can actually help you maintain or lose weight. Strength training builds muscle which increases your metabolism. That means the more muscle you have, the more calories per day your body will burn at rest. In fact, exercise adherence is commonly cited as the strongest predictor of long-term success in weight management.
13. Myth: You always gain weight when you stop smoking.
Fact: When people stop smoking, some gain weight, some lose weight, and some stay the same. When people replace cigarettes with comfort food they gain weight. Replacing the cigarette habit with exercise, sugar free gum or crunchy veggies can help. Plus, it’s far healthier to be an overweight, non-smoker than not to bother because a little weight gain is feared.
1. Scam: Lose weight without diet or exercise.
Fact: Achieving a healthy weight takes work and patience. Pass on products that promise miracle results. Buy one, and the only thing you will lose is your money.
2. Scam: Lose weight no matter how much you eat of your favorite foods.
Fact: Beware of products that claim you can lose weight while over-indulging in high fat, high calorie foods. Weight loss requires sensible food choices and sensible portion sizes. If you crave a crunch, choose raw carrots over greasy potato chips. If you crave sweet, choose a fresh piece of fruit.
3. Scam: Lose weight permanently! Never diet again!
Fact: Even if you lose weight successfully with a product, permanent results require lifestyle changes. Avoid products that promise once-and-for-all results with no maintenance required.
4. Scam: Blocks absorption of carbs, fat or calories.
Fact: Medical experts and dietitians agree that there is no magic pill that can block the absorption of carbs, fat, or calories. This is simply a lie.
5. Scam: Lose 30 pounds in 30 days!
Fact: It takes 3500 calories to gain or lose one pound. This fact makes is impossible to lose 30 pounds in 30 days. Experts say that ½ to two pounds of weight loss per week is a reasonable and achievable goal for most.
6. Scam: Everybody will lose weight!
Fact: Your habits and health concerns are unique. There is no one-size-fits-all approach to weight loss. Have a professional design a personalized nutrition and exercise program tailored to your individual needs and metabolism.
7. Scam: Lose weight with a patch or cream.
Fact: I know you’ve seen ads that claim you can lose weight by wearing a patch or using a cream to melt the fat away. Don’t believe it. There is not patch or cream that can cause you to lose weight.
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