NUTRITION MYTHS... BUSTED!
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.
Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually tested scientifically to prove that they are safe or that they work. Some herbal or other natural products have actually been responsible for deaths in the United States, Canada and other countries. To be on the safe side, avoid any supplements that make claims about helping you burn calories or lose weight - at best they're a waste of money, and at worst they could harm you.
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.
Myth: Fresh fruits and vegetables are more nutritious than frozen or canned.
Fact: Most fruits and vegetables are naturally low in fat and calories. Frozen and canned fruits and vegetables can be just as nutritious as fresh. That's because they are often packaged right after they have been picked, which helps keep most of their nutrients. In fact, fresh produce can sometimes lose nutrients after being exposed to light or air.
Myth: Carbs are fattening and should be limited when trying to lose weight.
Fact: Potatoes, rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates, an important source of energy for your body.
Foods high in carbs can be low in fat and calories, so they're great for a healthy eating plan. They only become high in fat and calories when you eat them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Try to avoid high-fat toppings and choose carbs that are high in fiber, like whole grain breads and pastas, beans, and peas.