Is this the year you finally drop those excess pounds and carve the body you want? You may have tried various diets over the year, only to inevitably gain the weight back after a few months. That’s not the outcome you want this time.
In order to reach your healthy weight and keep it there, you’ll have to sidestep a lot of diet minefields. There are way too many diet myths and fads out there, so it’s vital that you get your information from a reliable source.
Fact:
According to the Natural Marketing Institute’s Health & Wellness Trends Database, 58% of adults are actively trying to lose weight to improve their health or appearance.
MYTH #1: You Can Only Lose Weight by Dieting
In reality, most diets don’t work. Every year there is a new fad diet that promises to be the answer, once and for all. While some diets are effective, it’s more important to change your overall eating habits in the long run. Changes in your behavior need to be permanent, not just last for the duration of your diet.
Permanent changes that work:
- Eating smaller meals more frequently
- Cardio and weightlifting
- Intermittent fasting
- Reducing alcohol intake
- Working with dietitian/nutritionist
MYTH #2: Diet Foods Are Effective Low-Calorie Replacements For High-Fat Foods
In reality, many low-fat foods are high in sugar content and calories. Manufacturer’s want their food to taste good without fat, so they add sugar instead. For example, a reduced-fat cookie may have the exact same number of calories as a normal cookie. This nets you nothing.
Check the labels:
Sugar goes by many names: fructose, corn syrup, corn sweetener, fruit juice concentrate, molasses, sucrose, syrup, brown sugar, malt syrup, and more. Check labels for grams of these sugars and overall calories.
It’s important to eat a balanced diet for more than just weight loss. Your goal should be to have a healthy body and mind also. People who focus on their health instead of just weight seem to be more successful.
Myth #3: You Have to Suffer and Starve Yourself to Lose Weight
In reality, you do need to burn more calories than you eat. This does not mean that you should starve yourself, however. Torturing yourself is not sustainable in the long run. It will also cause you to break and start binging eventually.
Cut back on your intake, but eat enough to feel satisfied. This can be achieved by eating healthier foods, such as fruits, vegetables, and whole grains. Those on high-fat diets also benefit by feeling more full after meals.
Myth #4: Eating Fat Makes You Gain Weight
In reality, your body needs fat to function correctly. Fat keeps you full, provides you with energy, and allows your body to absorb key vitamins and nutrients.
Eating the right kind of fat is beneficial for your weight loss goals. Focus on replacing some of your omega-6 fatty acids with omega-3 fatty acids. Great foods to eat include salmon, sardines, walnuts, almonds, soybeans, and flaxseed.
A standard rule of thumb is to limit your total fat intake to 20-35% of your calories. Effective diets such as keto allow you to eat up to 75%, however.
Myth #5: Skip Breakfast to Lower Your Daily Calorie Intake
In reality, skipping breakfast may do more harm than good. Starting the day off right with nutrients will provide you with more energy and improved brain function throughout the day. Skipping breakfast may also cause you to overeat during lunch and dinner, or snack throughout the day since you’re hungry.
There is a caveat. Many intermittent fasting plans require you to skip breakfast. If this is the case, skipping breakfast is fine. For most people on normal meal plans, eating breakfast is recommended, however.
Summary of 5 Diet Myths
- You Can Only Lose Weight by Dieting
- Diet Foods Are Effective Low-Calorie Replacements For High-Fat Foods
- You Have to Suffer and Starve Yourself to Lose Weight
- Eating Fat Makes You Gain Weight
- Skip Breakfast to Lower Your Daily Calorie Intake
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