Myth: Going on a diet is the best way to lose weight.
Short term, you will more than likely lose weight. But if you have the intention to make changes temporarily and then go back to what you were doing, you will probably gain the weight back plus more! It’s kind of like paying off all your credit card debt only to run it up again because you haven’t changed your spending habits.
You didn’t gain weight by having ‘good habits’ so don’t go back to the way things used to be. Long term weight loss requires a lifestyle change. Find a satisfying eating plan and activity plan that will help you be successful for the rest of your life, not just for a quick fix. The most successful people include an appropriate amount of calories for their goals and at least an hour of moderate activity 5 days per week.
If we sleep 7-8 hours per night, we sit in our car to go to work, then we sit at our desk for 8-9 hours, we sit to eat lunch, then we sit in our car again, and we sit at dinner, there is no excuse to be active for at least an hour during your day! A main component is to move more than you consume.
Myth: You should drink 8 glasses of water per day.
Our bodies are made up of over 70% water, so there’s no doubt that it’s important. But water is not the only source we get our necessary water intake from. Research is now showing that we get adequate water from milk, juice, fruits, vegetables, even coffee and tea! Your water intake varies from person to person, but a good rule of thumb is to drink half of your body weight in ounces.
You can never go wrong by drinking water over the other choices because water contains no calories and it helps with hunger. Most people mistake their thirst craving for a food craving so before you reach for a snack, try drinking a big glass of water. If you want to spice up the flavor, add a lemon, orange, or even cucumber to your water!
Myth: Eating salads makes you lose weight.
Fact: The theory adopted behind this fact is that, you can eat a food with low energy density, such as lettuce, and consume large amounts for only a little bit of calories. Low density foods are high in fiber, lower in fat, and contain more water weight, so you are able to eat more of these foods, feel fuller longer, and not consume as many calories.
This belief is true to some extent as leafy greens have a small amount of calories. A tablespoon of butter has the same number of calories as 10 cups of leaf lettuce. However, generally they are not eaten alone and most salad dressings are high in fat. Other low density foods include most fresh fruits and vegetables, as well as whole grains, beans, lentils, white-meat poultry and fat free dairy products.
Myth: Extra protein makes you strong.
Fact: A diet that includes animal and vegetable protein supplies all the body needs to replenish its stores if you live an active lifestyle. The body has great reserves and is very adaptive to the things we do. You do not need to starve yourself to lose weight. When we are active, our body uses its own fat and carbohydrate for fuel and protein to help rebuild muscle. There is no superdiet for super performance. Besides, high protein diet often lack key nutrients found in carbohydrate foods. You need every kind of food. Balance is the key!
Myth: Carbohydrates (or sugars) cause weight gain and are bad for you.
Fact: Carbohydrates do not cause weight gain unless they contribute to a higher calorie intake than what you need for your goals. The same holds true for protein and fat. Findings from the National Weight Control Registry show that people who successfully maintain weight loss tend to watch their calorie intake and eat diets that are higher in carbohydrates and lower in fat. However, some people who eat a diet that is extremely high in carbohydrates and low in protein and fat get hungry sooner, which may trigger overeating. Carbs take 1-2 hours to move through your stomach and be absorbed, while protein takes 2-3 hours & fats take 3-4 hours. Eating a healthy balance of all three things is highly recommended
