Bust the Myths That Keep You Fat!

We are a nation obsessed with diets and dieting. Every day we're bombarded by seemingly new, and most often confusing information on what is the best way to lose weight. New diet books are constantly hitting the bookstores with the latest and greatest weight loss advice. Everyone feels compelled to share their diet secrets, including celebrities. With all the weight loss hoopla, and conflicting theories out there, it becomes difficult to decide on a diet that is not only right for you, but one that will work! What works for one, may not necessarily work for another, so it's important to separate fact from fiction when it comes to weight loss tips.

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Here is a list of popular weight loss myths and facts that will help you make healthy changes in your eating and lifestyle. Hopefully these facts will clear up any confusion about weight loss, nutrition and physical activity.

1. Skipping meals will help me lose weight faster. While skipping meals will certainly reduce calories, it will also destroy your weight loss efforts, causing you to gain weight. When you skip breakfast or drastically reduce caloric intake, you are sending your body into starvation mode, which triggers your body's defenses to maintain your weight. Your body in turn decreases the rate of your metabolism by as much as 15%, and ends up holding onto the fat and burning lean muscle instead. When your blood sugar drops, it can cause food cravings which can lead to overeating or binging.

2. Fad diets work better for permanent weight loss. This could not be further than the truth. A diet that restricts you to one or two foods, will not be effective in the end. You will probably lose a good amount of weight while you are on it, but diets like these that limit your calorie intake and restrict your food choices, leave you feeling hungry, deprived of nutrients, and eventually you give up. As soon as you start eating normally again, you regain all the weight. Losing weight too rapidly can increase health risks and in some cases can be fatal. Making healthy food choices and small changes that you can stick with, will ensure your long term success. Eating less and exercising, even at a low intensity, will burn calories and fat.

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3. Carbohydrates make you fat. Carbohydrates do NOT make you fat if they are eaten in moderation. They only become high in fat and calories when eaten in large portions and when covered with fatty toppings, like butter, sour cream and cream sauces. Many starchy foods, such as bread, rice, pasta, potatoes, yams, cereal and beans, are actually low in fat and calories. These complex carbs are an important source of energy for your body, so stick to wholegrain and whole-meal, which are packed with fiber, are denser, and will keep you satisfied longer.

4."Low fat" and "reduced fat" mean low calorie. Because "reduced-fat" foods do not have to meet the same legal criteria as "low-fat" foods, they can be misleading. Low-fat and non-fat foods are generally lower in calories than the full-fat version, but many processed low-fat and non-fat foods, have just as many calories if not more. They usually contain added sugar, flour, or starch thickeners to improve the flavor and texture after the fat is removed. Since these ingredients add calories, it would be helpful to check the Nutritional Facts Label for serving size and calories.

5. Fast food is an unhealthy choice and should be eliminated from your diet. With the right choices, fast foods can actually be part of a healthy weight loss program. If you choose salads, grilled foods, and baked potatoes, without the toppings or cheese, you may even be able to make more than the occasional visit. There is no harm in treating yourself to an occasional hamburger, or even fries, but if you must treat yourself to an unhealthy choice, make sure you order a small portion or split it with a friend. Deprivation is the downfall of all diets, and will only lead you to temptation, so treat yourself on occasion without overindulging.

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