Debunking Common Myths About Weight Loss – Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes to your daily habits.
Talk to your healthcare provider, who can help you answer questions about weight loss. A registered dietitian can also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.
Debunking Common Myths About Weight Loss
Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise rapid weight loss if you strictly reduce what you eat or avoid certain foods. These diets can help you lose weight initially, but they are difficult to follow. Most people get tired of it quickly and regain the lost weight.
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Fad diets can be unhealthy. They may not provide all the nutrients your body needs. Also, losing more than 3 pounds per week after the first few weeks can increase your chances of developing gallstones (solids in the gallbladder that can cause pain). A long-term diet of less than 800 calories per day can lead to serious heart problems.
TIP: Research shows that safe weight loss involves combining a low-calorie diet with physical activity to lose 1/2 to 2 pounds per week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits can be a healthy way to lose and maintain weight. These habits can also lower your chances of developing heart disease, high blood pressure and type 2 diabetes.
Myth: Grain products such as bread, pasta and rice are fattening. I have to avoid them when I’m trying to lose weight.
Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley or another grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain: the bran, germ and endosperm. Examples include brown rice and whole wheat bread, breakfast cereals and pasta. Refined grains have been milled, a process in which the bran and germ are removed. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B vitamins.
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People who eat whole grains as part of a healthy diet may reduce their chances of developing certain chronic diseases. The government’s dietary guidelines recommend making half your grains from whole grains. For example, choose 100 percent whole wheat bread instead of white bread, and brown rice instead of white rice.
TIP: To lose weight, reduce the number of calories you consume and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, vegetables, whole grains, protein foods, and low-fat dairy products:
Fact: To lose weight you have to burn more calories than you eat and drink. It seems that some people can get away with eating any food and still lose weight. But those people, like everyone else, must use more energy than they consume through food and drink to lose weight.
A number of factors, such as your age, genes, medications and lifestyle, can affect your weight. If you want to lose weight, talk to your doctor about factors that may affect your weight. Together you may be able to create a plan to help you achieve your weight and health goals.
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TIP: If you’re trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you need to pay attention to the total number of calories you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake food instead of frying it. Use skimmed milk instead of cream. Make half your plate fruits and vegetables.
Myths About Physical ActivityMyth: Lifting weights is not a good way to lose weight because it makes me “fat.”
Fact: Regularly lifting weights or performing activities like push-ups and crunches can help you build strong muscles, which will help you burn more calories. To strengthen the muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or perform household or gardening tasks that require lifting or digging.
TIP: Government guidelines for physical activity recommend that adults should do activities to strengthen muscles at least twice a week. The guidelines also suggest that adults should do 150 to 300 minutes of moderate-intensity or vigorous aerobic activity each week, such as brisk walking or cycling. Aerobic activity makes you sweat and breathe faster.
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Fact: You don’t need to be active for long periods of time to reach your weekly activity level of 150 to 300 minutes. Experts recommend performing aerobic activities for periods of 10 minutes or longer at a time.
TIP: Plan to exercise for at least 10 minutes three times a day, on 5 or more days a week. This will help you reach the 150 minute goal. Take a short walking break during work. Use the stairs. Get off the bus one stop earlier. Go dancing with friends. Whether for a short or long period of time, bursts of activity can add up to the total amount of physical activity you need each week. Weight gain and obesity are complex conditions that can be caused by several factors. Some of the main causes are:
1. Genetics: Obesity has a strong genetic component and certain genetic variations can make some people more susceptible to weight gain.
2. Metabolism: A slow metabolism can make it harder for some people to burn calories and lose weight.
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3. Hormonal Imbalances: Hormonal imbalances, such as those caused by polycystic ovary syndrome (PCOS) or hypothyroidism, can lead to weight gain.
4. Lack of physical activity: Leading a sedentary lifestyle can make it harder to burn calories and maintain a healthy weight.
5. Poor diet: Consuming a diet high in calories, sugar and saturated fat can lead to weight gain and obesity.
6. Lack of sleep: Studies have shown that people who don’t get enough sleep are at greater risk of obesity.
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7. Medications: Certain medications, such as antidepressants and anticonvulsants, can cause weight gain as a side effect.
8. Stress: Chronic stress can lead to weight gain by triggering the release of the hormone cortisol, which can increase appetite and lead to overeating.
It is worth noting that these causes are often related and weight gain can be caused by a combination of factors.
A discussion of common weight loss myths (such as “carbs make you fat” or “detox tea helps you lose weight”) and the science behind them
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There are many weight loss myths circulating in popular culture that can be misleading and unhelpful for people trying to lose weight. Here are a few common examples, along with the science behind them:
1. “Carbs make you fat”: This is a common myth, but it’s not true. Carbohydrates, like all other macronutrients, only make you gain weight if you consume too much of them. Carbohydrates are an important source of energy for the body and if consumed in the right amount, they do not contribute to weight gain.
2. “Low-fat diets are best for weight loss”: It’s a common belief that eating low-fat foods will help you lose weight, but that’s not entirely true. While it’s true that low-fat diets can help you reduce your calorie intake, it’s important to remember that not all fats are bad for you. Consuming healthy fats, such as those found in avocado, nuts and olive oil, can even be beneficial for weight loss.
3. “Detox teas help you lose weight”: Many detox teas claim to help you lose weight, but there is little scientific evidence to support this claim. In most cases, these teas contain laxatives that can cause dehydration and electrolyte imbalances. It’s important to remember that long-term weight loss requires a healthy diet and regular exercise.
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4. “Eating at night causes weight gain”: This is another common myth, but it’s not entirely true. The time you eat does not determine whether you gain weight or not. Rather, it is the total number of calories consumed over the course of the day that determines weight gain or weight loss.
5. “Eating Fewer Smaller Meals Speeds Up Metabolism”: Eating small, frequent meals throughout the day is sometimes called “grazing” and is thought to boost metabolism, but research has shown there is no significant difference in metabolism between grazing and eating 3 larger meals per day.
It’s important to be skeptical of weight loss myths and to seek evidence-based information when trying to lose weight. Consulting a registered dietitian or healthcare professional can be a good way to get accurate weight loss information.
An explanation of the role of various macronutrients (carbohydrates, proteins and fats) in weight loss and weight maintenance
Separating Fact From Fiction: Debunking Weight Loss Myths 📚💪 Uncover The Truth About Shedding Those Pounds And Learn Why Some Popular Weight Loss Advice Just Doesn’t Hold Up Under Scrutiny. Join The
Macronutrients are the three main types of nutrients that provide the body with energy: carbohydrates, proteins and fats. Each macronutrient plays a different role in weight loss and weight maintenance.
1. Carbohydrates:
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