Weight-loss myths and facts

Everyday I am asked for advice about fitness and health. One of the most sincere questions was from a 12 year old who asked, “Mr. Romaine, can a person live on just M & M’s?” The question may have sounded silly, but even adults have asked questions simply because they were confused or misinformed in the past. With so many products and weight loss theories out there, it is easy to get confused. The following myths are some of the more common misconceptions with answers and explanations that should help clear up any confusion.

Diet Myths

Myth: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off.
Fad diets often promise quick weight loss or tell you to cut certain
foods out of your diet. You may lose weight at first on one of these
diets. But diets that strictly limit calories or food choices are hard
to follow. Most people quickly get tired of them and regain any lost
weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may
increase your risk for other health problems. Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing ½ to 2 pounds a week by making
healthy food choices, eating moderate portions, and building physical
activity into your daily life is the best way to lose weight and keep it
off. By adopting healthy eating and physical activity habits, you may
also lower your risk for developing type 2 diabetes, heart disease, and
high blood pressure.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low carbohydrate
diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables and whole grains which leads to lack of dietary fiber. Following a
high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day
can lead to the buildup of ketones (partially broken down
fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones.
Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice,
pasta, cereals, beans, fruits, and some vegetables (like
potatoes and yams) are low in fat and calories. They
become high in fat and calories when eaten in large
portion sizes or when covered with high-fat toppings
like butter, sour cream, or mayonnaise. Foods high
in starch (also called complex carbohydrates) are an
important source of energy for your body.
Tip: A healthy eating plan is one that:
· Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
· Includes lean meats, poultry, fish, beans, eggs, and nuts.
· Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

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.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Meal Myths

Myth: “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.


Physical Activity Myths

Myth: I can exercise 30 minutes, three times a week and loose weight.

Fact: Exercise is important every day. To maintain your current weight, moderate exercise 30-45 minutes three times a week is acceptable for most people. To lose weight, 60-90 minutes of moderate to vigorous exercise 5-6 days a week is necessary for most people.

Tip: Speak to your doctor before beginning any exercise program.

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing at least 30-45 minutes of moderate-intensity physical activity (like walking 3 miles in 45 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.


Food Myths

Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce cup of nuts has about 270 calories.

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

As a general rule, it is important to follow a daily regimen of exercise, eat fresh fruits and vegetables as well as a mix of whole grains and protein, and reduce stress in your life when ever possible. I know these simple steps have made an impact on my life in a positive way. Most of all, keep in mind that weight loss can be hard work, but the rewards are all worth it.

You can do it!
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Visit: http://www.staugustinebootcamp.com/ or www.joshromaine.com

Some myths and facts used with permission from the U.S. Department of Health and Human Services.