Here’s some weight loss myths that you may have heard over the years, and their truths
All carbohydrates are bad for you.
TRUTH: Carbohydrates have a moderate amount of calories (having half as many as fat). Simple carbohydrates such as sugar, should be limited, but complex carbohydrates like whole grain, starches etc are higher in nutrients. The problems occur when serving sizes are too large!
You are able to eat more foods if they’re low fat or fat free.
TRUTH: Low fat or fat free does not mean calorie free. Typically, when fat is taken out, sugar and other carbohydrates are added in to retain the taste.
Dairy products are fattening and should be avoided.
TRUTH: Dairy products contain good protein to build muscles and help keep organs in good order, aswell as calcium to strengthen bones. For weight control it’s better to consume low fat dairy products
Eating after 7pm. Makes you gain weight.
TRUTH: It doesn’t matter what time of day you eat. It’s what and how much you eat, as well as how much exercise you do during the day that influences whether you gain, lose or maintain weight.
What you eat is more important than how much you eat.
TRUTH: The amount you have and how often you have it is more significant. You should try to eat healthy food in the suggested portion sizes and save those foods and beverages that are high in fat, sugar and calories for special occasions.
You must exercise for at least 45 minutes at a time to get the full benefit.
TRUTH: Adults should engage in moderate exercise for at least 30 minutes, 5 days of the week. Research has shown that the activity doesn’t need to be done all at once. 30 minutes can be split into two 15 minute intervals and provide the same benefits.
All vegetarians are healthy eaters.
TRUTH: Vegetarians on average eat fewer calories and less fat than non vegetarians. However they can make food choices that lead to weight gain by eating large amounts of high fat, high-calorie foods as well as food with little nutritional value.
As long as you watch your food intake, you don’t need to exercise.
TRUTH: If you are trying to sustain or even lose weight, exercise can help you increase your lean muscle while decreasing your fat stores. However, the benefit of regular exercise goes well beyond maintaining a healthy weight.