9 Weight Loss Myths
Did you ever believe them?
Between TV and the Internet, there's a lot of information out there about weight loss. The trouble is, it can be hard to separate the myths from the facts. See if she myth-busts anything you thought you knew!
1. Carbs will make you fat.
Not necessarily. When it comes to gaining or losing weight, overall calories are the primary consideration, not just one group, like "carbs." The key is moderate portions. Healthy, "good carbs," such as whole grains and fruit are important sources of nutrients and energy. Additionally, remember that fiber is a carbohydrate found only in plant foods; so without carbohydrate foods, you may struggle to meet the recommendation of at least 25 grams of fiber a day.
2. Eating after 7 p.m. will cause you to gain weight.
It's fine to have a low-calorie snack after dinner, and actually, you may sleep better by not going to bed hungry.
3. You'll gain weight if you snack.
Not if you snack wisely! If you snacks include choices like donuts, cookies, candy bars and chips, get ready for the calories to add up. But healthy snacks can keep you from getting overly hungry between meals and can help keep your blood sugar and energy levels normal. Try to go no more than four hours without food, so a snack is okay.Go for a combination of a protein food (like lean meat or a hard-boiled egg) with a high-fiber food (like celery sticks or carrots) to help keep you feeling full longer.
4. Nuts are fattening.
Nuts are definitely high in calories, so it's important not to "go nuts" with them, but instead enjoy them in moderation. The type of fat found in nuts is healthy. Additionally, walnuts are especially high in also a good source of fiber. That's why we recommend that once you have reached your goal weight and moved on to maintenance, including a small daily serving of nuts is a healthy addition to your diet.
5. Cetain foods, like grapefruit or gralic, will burn body fat or calories.
There are really no "magic foods" that burn fat, and all foods contain some calories. The term "negative calorie food" is sometimes used to designate high-cellulose foods that are touted as burning more calories than they contain. These foods( such as celery, grapefruit, and cabbage) are low in calories and high in fiber, and can help suppress your appetite to reduce consumption of other, higher-calorie alternatives. In the end, though, while it's great to eat lots of these high-fiber vegetables, let's face it: you can't live on cabbage soup alone!
6. If a food is fat-free, it's okay to eat as much of it as you want.
In order to save calories and cut back on unhealthy saturated fat, it is smart to use some fat-free foods as an alternative to full-fat varieties, such as salad dressings and dairy foods. But you still have to pay attention to the serving size and overall number of calories. Plus, when it comes to managing you weight and creating healthy eating habit for life, excess is never good.
7. You can eat whatever you want, as long as you're exercising.
Again, when it comes to losing weight and eating,exercise "eating whatever you want" is never what you want to do. Yes, exercise is important to weight control, but it is only part of the solution. It would take many hours of exercise to burn off the excess calories of a high-fat fast food meal.
8. Strength exercises aren't good; they'll cause you to bulk up.
Not only is strength training (lift weights) vital to healthy aging, it's a valuable tool in weight management. It is possible that strength training may temporarily increase the number on the scale (as you build muscle), but in the long run, these excercise will boost your metabolism and improve the ratio of muscle to fat - not to mention give you a longer, leaner look. Try to include two to three sessions of strength training exercises weekly in addition to a cardio exercise routine.
9. Skipping meals (especially breakfast) is a good way to lose weight.
For starters, research indicates that people who eat breakfast are more successful at controlling their weight. Beyond that, it's just common sense: skipping meals means that your're going to be hungrier later, and more likely to overeat at the next meal, or to eat foods that aren't good choices. Spacing out meals and snacks evenly throughout the day - starting with breakfast - will help control blood sugar and energy levels and help boost your metabolism to burn calories more efficiently.
By Nutrisystem
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