You've tried virtually every "diet" you can think of and still
haven't lose weight. Or, perhaps you've lost weight only to quickly
gain it back. You feel like you are in a never-ending battle that
you just can't win. Does this sound familiar? Stop beating yourself
over the head in frustration!
More than likely you just aren't armed with the right information to
help you be successful in reaching your weight loss goals. There are
so many diet misnomers floating about that it's easy to feel like
your drowning. The first step toward success is distinguishing fact
from myth and using the power of knowledge.
To help you get started on the path to permanent weight loss and
health living read below to learn what's true and what's false in
the world of dieting. Take the quiz below to test your knowledge and
you'll learn what it really takes to beat the scale. Read each
question and answer true or false. Then read below to find out
whether or not you guessed right.
1. Skipping Meals Is a Good Idea
2. You Can Spot Reduce Certain Parts of Your Body
3. Eating Late At Night Makes You Fat
4. If Something Is Fat Free, You Can Eat As Much As You Want
5. Eating Less Than 1200 Calories Will Accelerate Weight Loss
6. Salads Are Always A Great Eating Out Choice
7. You Can Lose and Maintain Weight Without Exercise
8. If You Only Lose One Pound A Week You Need A New Diet
9. You Shouldn't Exercise Every Day
10. You Should Wait To Strength Train Until You've Lost Weight
1. False. The idea behind this myth is that you'll consume fewer
calories in the entire day. The reality is that you probably will
consume at least the same amount, if not more. Skipping a meal
lowers your blood sugar. Low blood sugar usually makes you very
hungry. In return you end up eating quickly and probably making poor
food choices when those hunger pains come a knocking. Eating several
small meals per day helps you stabilize blood sugars and control
2. False. If you slave over 200 sit ups a day, it still isn't going
to get rid of your spare tire. Fat is lost evenly throughout the
body. You can't focus on one body part and only work it in an
attempt to reduce that fatty area. To help a trouble spot you must
focus on overall fitness – aerobic workouts, strength training, good
nutrition and more. That's the only way to reduce extra fat.
3. False. Your body doesn't determine your weight based on WHEN you
eat. It just cares how much you eat. What's important is determining
how many calories are coming in versus how many are going out. You
need to find the right balance based on how much your eating and
exercising. If you take in more calories than you burn, then the
extras will be stored as fat. That's true whether you eat at night
4. False. For the most part, a calorie is a calorie is a calorie.
Sure, it is a little more complex than that but just keep in mind
that for every extra 3,500 calories that you take in and don't burn
off, you will gain a pound. Does it matter if all of those 3,500
calories are fat-free. No! Your body just cares that the extra
calories were consumed. Plus, fat makes you feel full. If you don't
eat enough of it, you may find yourself constantly hungry and you
may end up consuming more calories than if you had eaten something
with fat in it.
5. False. In fact, it may have the opposite effect. Too few calories
per day causes your body to adapt to a minimal amount of food, and
slows down your metabolic rate. The body may think it's "starving"
and actually hold onto every bit of food to ensure survival. Then,
when you begin to eat normally, your calorie needs are reduced and
you end up gaining more weight even though you are consuming less
6. False. Sometimes you'd be better of eating a burger than a salad.
Many restaurant salads are dripping in high calorie, high fat
dressings. Plus, they often add fatty toppings like croutons and
bacon bits. If you are going to choose a salad, be sure the dressing
and extras don't sabotage your calorie counting.
7. True. When it comes right down to it, weight loss is about the
difference between intake and output. As long as you are burning
more calories then you are consuming, then you should be able to
lose weight. So, exercise isn't a necessity but it certainly is the
best approach. Study after study has proven that groups that both
maintain an appropriate calorie intake and also exercise have better
weight loss successes and are better at keeping it off. Plus,
exercising provides SO many health benefits it would be crazy not to
include it as part of a healthy lifestyle.
8. False. Losing 1 – 2 pounds per week is actually an excellent
weight loss rate. If you lose more than that, then it's very likely
that it won't be permanent. You'll just end up gaining it back. When
you lose at rapid paces, typically you end up losing water weight
and muscle weight. You want to lose fat. So, even thought the scale
may show less, you won't be as healthy and won't look as good.
9. True. It's not necessary to exercise every single day of the
week. Sure, it's great if you can get some type of physical activity
in on a daily basis. But, it also is important to give your body
rest time to recover and improve. For example, you don't want to
lift weights every day working the same muscles. They need time to
rest. And, intense cardio workouts daily can wear you down. Resting
one day a week can actually help you.
10. False. Strength training is an essential part of good fitness.
Virtually everyone should include some type of strength training in
their weekly workouts regardless of whether they are wanting to lose
weight, just maintain it, or build muscle. And, muscle actually
helps your metabolism (e.g. helps you burn calories), so you should
do it as part of a weight loss program.