Weight
Loss and Nutrition Myths Part 1/3
(Re-printed with permission from Weight-control
Information Network)
Myth: Fad diets work
for permanent weight loss.
Fact: Fad diets are not the best ways to lose weight and
keep it off. These eating plans often promise to help you lose a lot of weight quickly, or
tell you to cut certain foods out of your diet to lose weight. Although you may lose
weight at first while on these kinds of diets, they can be unhealthy because they often
keep you from getting all the nutrients that your body needs. Fad diets may seriously
limit or forbid certain types of food, so most people quickly get tired of them and regain
the lost weight.
Research suggests that losing 1/2 to 2 pounds a week by
eating better and exercising more is the best way to lose weight and keep it off. By
improving your eating and exercise habits, you will develop a healthier lifestyle and
control your weight. You will also reduce your chances of developing heart disease, high
blood pressure, and diabetes. (For more information about how to develop and maintain a
healthy lifestyle, read Weight Loss for Life, listed in the "Additional Reading"
section at the end of this fact sheet.)
Myth:
Skipping meals is a good way to lose weight.
Fact: Your body needs a certain amount of calories and
nutrients each day in order to work properly. If you skip meals during the day, you will
be more likely to make up for those missing calories by snacking or eating more at the
next meal. Studies show that people who skip breakfast tend to be heavier than those who
eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals
throughout the day that include a variety of nutritious, low-fat, and low-calorie foods.
Myth: "I can lose weight while
eating anything I want."
Fact: This statement is not always true. It is possible to
eat any kind of food you want and lose weight. But you still need to limit the number of
calories that you eat every day, usually by eating smaller amounts of food. When trying to
lose weight, you can eat your favorite foods--as long as you pay attention to the total
amount of food that you eat. You need to use more calories than you eat to lose weight.
Myth: Eating after 8 p.m. causes weight gain.
Fact: It doesn't matter what time of day you eat--it's how
much you eat during the whole day and how much exercise you get that make you gain or lose
weight. No matter when you eat your meals, your body will store extra calories as fat. If
you want to have a snack before bedtime, make sure that you first think about how many
calories you have already eaten that day.
Try not to snack while doing other things like watching
television, playing video games, or using the computer. If you eat meals and snacks in the
kitchen or dining room, you are less likely to be distracted and more likely to be aware
of what and how much you are eating. (If you want to snack while watching TV, take a small
amount of food with you--like a handful of pretzels or a couple of cookies--not the whole
bag.)
Myth: Certain foods, like
grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may
speed up your metabolism (the way your body uses energy, or calories) for a short time,
but they do not cause weight loss. The best way to lose weight is to cut back on the
number of calories you eat and be more physically active.
