Your body has a biologically pre-determined set weight and all attempts to change it will fail.
Myth or fact: Myth
Blaming your grandparents for the yo-yo-ing you see on the scale isn't going to fly. "While our genetic heritage does play a role in our body composition," Simpson explains, "we can still have control � by leading an active lifestyle and eating well." And if you're pre-disposed to be skinny (lucky bee-och -- er -- duck?), you still ought to be eating right and exercising -- for your health.
Capitalize on the facts: What is pre-determined, is that if you change nothing, nothing will change. So � exercise and watch what you eat! And know that you will hit plateaus on the way to your weight loss goal. The trick is to persevere and to switch things up. And once you've reached your goal, be careful not to slip back in to old bad habits.
Next: When should you eat?
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You should wait until you are hungry to eat.
Myth or fact: Myth
People who skip meals or eat erratically have a tendency to overeat to make up for the food they missed. And eating too few calories actually triggers your body to hold on to fat and burn fewer calories. "Hunger is a great indication that your metabolism is turned on," says Borden. "If your metabolism is turned on, you should feel hunger every three to four hours." Bottom line: Being hungry is a good sign, it means that your body's working the way it's supposed to, to burn off calories and keep running smoothly. On the other hand, starving yourself to the point where your body thinks it needs to conserve calories for the long haul is both unhealthy and works against your weight loss goal. So don't be afraid to eat when you're hungry -- just make wise choices.
Capitalize on the facts: Eating smaller meals and healthy snacks throughout the day is far preferable to starving and bingeing. And your mother was right: Breakfast is the most important meal of the day. A healthy one fuels you up and gets your body energized and ready for the day. Don't skip it.
Next: Is sweat all it's cracked up to be?
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If you're not sweating while working out, you're not working hard enough
Myth or fact: Myth
There is zero correlation between perspiration and weight loss. The only thing sweat signifies is that the body is working to cool itself off. Everyone sweats differently. And, anyway, it is not clear that working out for a shorter period at a higher intensity is better than working out for a longer duration at a lower intensity.
Capitalize on the facts: In terms of weight loss, what works best for your lifestyle and your schedule is what is going to work best -- because you'll stick with it. Your muscles will continue to burn calories after both aerobic and anaerobic exercise.
Next: Do you believe in miracles?
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There is no miracle fat-burning food.
Myth or fact: Fact
Not mustard, not grapefruit, not green tea, not celery. No food is going to do the work for you. While there are foods that might temporarily speed up your metabolism, it won't be in any sustained way that will impact weight loss. Simpson points out that "much of the data to support these claims stem from nutraceutical research or studies [where] people ingested very large quantities of the particular food or natural health supplements for an extended period of time." And don't try replicating those studies at home. Simpson warns that consuming large quantities of certain foods may offset the body's balance to digest, absorb or neutralize byproducts or toxins in the body. "For example, even though grapefruit has some benefits, it may also affect the way the body absorbs, processes and eliminates certain prescription drugs."
Capitalize on the facts: Stop looking for an easy, miracle solution as tempting as it may be. You know the secret to healthy, maintainable weight loss is to exercise and eat a sensible diet. And that can include the occasional broken cookie �
There is a lot of information out there about weight loss diets and exercises -- perhaps too much -- especially since a lot of it is conflicting. In the news, one week protein is king; the next, carbs have ascended the throne. In the supermarket checkout line every magazine's cover suggests that the solution to your weight loss woes is to be found in its pages. At the gym, well, of course, everyone's an expert.
So, what do you think? Do you know your weight loss stuff? Or could you be sabotaging your own weight loss and diet goals?
Some weight loss diet myths are ridiculous constructs we make up ourselves simply because we want to believe them. Ever find yourself not "counting" those pieces from broken cookies, the mac and cheese scarfed off of your kid's plate or anything you eat while standing up as having any caloric value whatsoever? Mmm-hmm. Join the club.
But what if what you actually believe to be fact is also a fantasy? We asked fitness and lifestyle consultant Ashley Borden and celebrity nutritionist Paula Simpson to help us wade through some of the dizzying information that's out there. We'll help you separate myth from fact and, better still, help you capitalize on the facts as you pursue your weight loss goals.
