Maintaining a healthy weight is quite the challenge. While men and women are both concerned about their waist lines, women generally are more concerned
While the internet has made information more widely available, individuals fall prey to some inalienable “truths”. Below are some myth busters that enhance our understanding of healthier living.
MYTH #1: SKIPPING MEALS/STARVING ONESELF IS THE BEST WAY TO LOSE WEIGHT
Most women consider crash dieting or skipping meals as the only way to lose weight. While weight loss can be achieved with such diets, it often leads to reduced metabolism which slows down further weight loss.
Skipping meals can result in mood swings which can lead to binging and/or cause eating disorders. Meal skippers are more prone to weight problems probably because once they do eat, they eat too much of all the wrong stuff.
Tip: Spacing food evenly throughout the day is pivotal to weight-loss success. People who eat healthy food at regular intervals, starting with breakfast are better nourished, think more clearly and report fewer mood swings than those who eat erratically.
MYTH #2: FATTENING FOODS EQUAL RAPID WEIGHT GAIN
A lot of people feel guilty immediately after eating calorie dense foods thinking they have cheated on their diet. However, true weight gain or loss is a slow process. To gain one pound you have to eat an extra 3500 calories and vice versa for losing it.
Weight gain on the scale after a meal may be due to reasons other than the caloric value of the meal such as fluid in the body which will resolve itself as long as you don’t keep on overeating!
Tip: To manage weight in the long-term, balance high-calorie foods with healthy food, portion control and physical activity. Choose whole foods such as fresh meat and fish, fresh fruits and vegetables and whole grains.
MYTH #3: DIET DRINKS HAVE NO CALORIES AND I WON’T GAIN WEIGHT
Since the label states low or no calories, individuals think they can consume as much diet drinks as they want. Others think they can eat more food because they are drinking no calories.
The truth is that soda, whether diet or regular, is often at fault for those who can’t seem to shed that extra weight. The body’s inability to metabolize the artificial ingredients especially “aspartame” posing as natural sugar leads to a person consuming copious amounts.
Tip: Try minimizing your fizzy drinks and consume more water. Alternatively, order fresh juice if you are planning to eat outside.
MYTH # 4: LOW-FAT FOODS HELP YOU LOSE WEIGHT
Most often foods masquerading as low fat are high in sugar, salt and trans-fat. You may be doing yourself more harm than good by scanning labels for the lowest calorie and fat counts.
However, not all fats are built equally though and the quality of fat makes the difference. “Good fats” founds in nuts, avocados, fish and oils such as olive, corn and soybean improve bodily function.
Tip: Add essential oils such as nuts, fish and olives in your diet and avoid the hydrogenated varieties which are laced with trans-fat. Nuts and seeds are high in fibre and help keep you satiated throughout the day.
MYTH # 5: CARBOHYDRATES MAKE YOU FAT
The confusion may be due to the fact that so many comfort foods high in carbohydrates are also high in calories such as cupcakes, pizzas, potato chips etc. Cutting carbs restricts so many foods that are normally accompanied by fat, that dieters often end up slashing calories overall.
The truth is that you need carbohydrates for energy and certain carb types are better than others. Additionally, how one consumes carbs is also important. Potatoes are not bad for you however, if you have them deep fried/laced with batter and served with a variety of creamy dips, they will turn toxic.
Tip: Cut back on refined carbs such as soda and foods made with white flour, while loading up on healthier carbs like whole grains, fruits and veggies. Starchy carbs such as samosas or potatoes can be baked by using oil sprays.
MYTH # 6: A SLOW METABOLISM PREVENTS WEIGHT LOSS
This is a common myth among dieters who are struggling to lose weight. Exceptional cases aside, most people blame their lack of weight loss on their slow metabolism.
Weight gain occurs when the number of calories eaten is greater than the number used up by the body. Sedentary lifestyles, calorie dense foods are the reason for increased weight gain.
While it is important to note that 60-70% of our metabolism is dependent on factors that are not within our control such as height, gender etc you can still tweak other aspects of your metabolism.
Exercise helps boost metabolism by increasing your daily intake requirement! Now if you intend to lose weight you have to create a deficit between the calories one requires daily and what they actually consume (or burn in the process).
Tip: Aim on getting your basics straight. Focus on eating the right sort of foods and light to moderate exercise.