Well-intentioned dieters can fall victim to bogus weight loss facts that ruin their entire eating plan. Are you going to be one of them? It is easy to believe certain “facts” of the diet because they are repeated in social gatherings and you can even see them promoted in magazines and on the Internet.
But if you dig a little deeper, you will find that many of these weight loss facts and truisms are misunderstood. Review this list of food myths to make sure you have your facts on how to lose weight, eat healthily, and maintain your weight goal.
Diets Don’t Work
People who want to lose weight may avoid traditional diets (like calorie counting) because they believe that diets don’t work. In fact, there have been studies to confirm that overly restrictive eating programs are likely to backfire. And it is true that many people who lose weight will regain pounds. But that doesn’t mean that all diets don’t work.
The truth is that if you want to lose weight, you must change what you eat. And that’s a diet. If a weight loss program advertises that you can eat whatever you want and still slim down, it’s not likely to work.
Starchy foods cause weight gain
Do you like potatoes and bread? If you are trying to lose weight, you can avoid these foods because you have read that they make you gain weight. It is not true.
Starchy foods like white bread, white rice, and other refined carbohydrates are common sources of empty calories. This means that they provide calories without providing your body with other important nutrients. But they don’t make you gain weight unless you eat too much. And some carbohydrate-rich foods, like potatoes, provide nutrients. Therefore, you can include them in a calorie-controlled diet for healthy weight loss.
Eating small, frequent meals promotes weight loss
Eating small meals and snacks every few hours can help you lose weight. But some studies have shown that when we increase the number of opportunities to eat during the day, we also increase hunger, the desire to eat, and calorie intake.
There are different ways to get the correct amount of daily calories to lose weight. Some dieters find that they keep hunger at bay by eating small, frequent meals. But other dieters find they prefer 2-3 larger meals. One method is not necessarily better than the other.
Rapid weight loss programs don’t work
Most popular weight-loss experts will tell you that slow, steady weight loss is the smartest way to reach your goal. And very few people who successfully diet will tell you that a quick weight loss plan has helped them lose weight forever. But not all rapid weight loss plans are bad.
Some commercial weight-loss companies and other popular diets include a quick “weight-gain” to lose weight early in the program. Fast weight loss helps some dieters break bad habits and motivates the weight loss process longer and slower.
Exercise and weight loss
Most of the weight loss is followed by weight gain as people resume their old habits. But, some people manage to keep it. How do they do that
Researchers have found that maintaining a healthy diet, continuous self-control, high self-acceptance, and a high level of physical activity is associated with weight loss.
A study by the American College of Sports Medicine (ACSM) looked at different recommendations on how much exercise to lose weight. After research, the organization recommends that you perform 150 to 250 minutes of moderate to vigorous exercise each week to lose weight. But they also claim that the more the better. To achieve significant weight loss, the organization recommends more than 250 minutes per week.
Natural foods are better for your diet
Smart shoppers generally buy foods that are natural for better health. After all, natural foods are better for your diet, right? False
There is no regulated definition of the word “natural”. Therefore, food manufacturers can use the word on food packaging, even if the food is not really natural in the way one might expect. Also, if your goal is weight loss, you must be especially careful. Certain natural and healthy foods are also high in calories. Avocados, bananas ….. make sure these are also foods that will help you lose weight.