Everyone is trying to eat healthier. When trying to get healthy there can be a lot of misleading information. These are the top 10 biggest weight loss and nutrition myths.
- The Right Diet Will Help You Lose Weight
Diets don’t work! Think lifestyle plan! The most effective way to lose weight is through regular exercise and eating a healthy balanced diet. There is nothing on this planet that will help you lose weight and most important keep it off for the rest of your life as making profound habit changes in diet, so don’t be tempted by drastic measures, hacks or cheats that can compromise your overall health and wellbeing.
- Discipline And Willpower Is Key To Weight Loss
Actually, it is more important to improve your relationship with food and change unhealthy habits. White knuckling is suffering, and this is hardly sustainable for the long-term.
- You Have To Give Up Your Favorite Foods to Lose Weight
This is one that almost everyone buys into. However, this is a myth. The National Institute of Diabetes and Digestive and Kidney Disease notes that eating in moderation is a much better plan. If you feel deprived, you are less likely to stick with healthy eating. Deprivation is never the answer, moderation is!
- All Dietary Fat Is Bad For You
Healthy fats are necessary for energy, to rebuild cells and produce hormones, and no, healthy fats do not make you fat.
- You Should Always Eat Breakfast
New research in clinical nutrition is showing that people who skip breakfast don’t have stalled weight loss. In fact, the weight loss is not statistically different from those who eat breakfast every day. According to the Huffington Post when people skipped breakfast, they didn’t have any negative effects in their resting metabolism. So, if you’re not a breakfast person, don’t eat it.
- You Can Eat All Fat-Free Food Without Gaining Weight
Fat-free is not calorie-free. You cannot forget about controlling your portion size, says WebMD. It all boils down to the simple equation: if you eat more calories than you burn, you will put on weight.
- Eating Fat Makes You Fat
This seems to follow a logical line of reasoning, but with nutritional science we are learning the body’s metabolism isn’t logical, what makes you fat is eating more calories than you burn. Fats can actually ensure heart health, especially omega-3 fatty acids.
Sure, fat is high in calories, but dietitians agree that some (good) fat is necessary in any well-balanced diet. According to the Mayo Clinic, fat is essential for some vitamins to dissolve. WebMD says eating good fat also gives you energy; helps rebuild cells and produce hormones.
Of course, if you eat too much fat you will put on weight. The trick is in eating the right sort of dietary fat in moderation. These include Omega 3s found in fresh oily fish, and polyunsaturated fats and monounsaturated fats found in nuts, seeds avocados, canola oil, and olive oil. Avoid the bad fats like trans fats and saturated fats, including butter and animal fats.
Dietitian Evelyn Tribole tells the Academy of Nutrition and Dietetics that fat “adds to the satisfaction and pleasure of eating.” Moreover, if you were not satisfied, you’re likely to keep eating until you are. However, just because they’re good for you, doesn’t mean you can eat an unlimited amount of the healthy fats. Eat them instead of bad fats not in addition to them.
- Eating A Very Low-Calorie Diet Is Needed For Weight Loss
Losing weight is all about creating an energy deficit, says the Academy for Nutrition and Dietetics: using more calories than you consume. However, creating too large a deficit can backfire. By restricting your calories too severely, your body will go into “famine” mode and adapt, using fewer calories to perform.
- Working Out Guarantees Weight Loss
Most dietitians advise a well-balanced diet combined with exercise as a weight-loss program. However, according to WebMD, it is easy to overcompensate and consume more calories than you’ve burned. And just because the treadmill at the gym indicates you’ve burned 200 calories, doesn’t give you license to down a donut afterwards. The tendency is for people to overestimate the number of calories they’ve burned and consume additional calories.
- Don’t Eat After 8 PM
People are under the assumption that your digestive tract stops once you go to sleep. Your body digests and uses calories the same way whether it’s morning or night. Real Simple notes that people who are avoiding late night eating simply because they think it affects their metabolism can enjoy their late dinners. The only reason to avoid late night eating is to get rid of unhealthy snacks