Lifestyle Program10 Myths about Dieting
I DON’T NEED A DIET, I’LL JUST EAT LESS...
It seems logical to assume that you’ll automatically lose
weight if you undereat, but it’s simply not true. Think
of your body as a machine; when you cut down on the fuel it needs
to operate, it runs more slowly; likewise, when you cut down
on food, the body slows its metabolism and you burn fewer calories.
Furthermore, studies show that when dieters consume fewer than
1,200 calories daily, they’ll lose muscle tissue as well
as fat. (Muscle weighs more than fat, but it’s more compact.)
Therefore, even though your scale may register weight loss, it
may be at the expense of losing muscle.
I CAN DIET ALONE... Most people talk about dieting far
more often than they do it. Even if you know the appropriate
foods and quantities, it’s not easy to stick to a diet without
someone cheering you on. You’re likely to wake up every
morning promising yourself to eat according to plan, only to
break that promise during the day. Why not join a diet support
group or form your own? If you make a promise to your group,
your family and yourself, you’ll get the encouragement you
need.
NEVER EAT BETWEEN MEALS... In fact, dietitians strongly
recommend eating low-cal munchies such as cucumbers, carrot sticks,
defatted soups and rice cakes to tide you over until your next
meal. So, if you’re a snacker, bring a bag of cut-up veggies
to the office to fend off the temptation of the candy machine.
I CAN EAT EVERYTHING I WANT... Just less of it. It seems
logical to think that by reducing the amount of food you usually
eat you’ll shed pounds, but you might be better off eating
more of high-fiber, low-fat foods. The reason? The people most
concerned about losing weight are usually the same people who
like to eat; consequently, smaller portions will not be satisfying.
This eating plan allows you to indulge your desire for large
portions.
ALL CALORIES ARE EQUAL... On the contrary, your diet won’t
work if you substitute ice cream for an equally caloric low-fat
meal. Studies show that calories derived from fat are more fattening
than calories derived from carbohydrates and protein. It seems
that the body burns calories to convert carbs and protein into
fat for storage, where as extra fat calories are stored as is.
PROTEIN IS THE BEST DIET FOOD... Most of us believe broiled
fish and chicken are key weight reducers; however, excess protein
is stored as fat. Because the RDA of protein for the average
woman is just 44 grams, you’ll get enough by eating a single,
three or four ounce serving of animal protein or legumes daily.
EXERCISE MAKES YOU HUNGRY... If this were true, everyone
who exercised would gain weight; in reality, moderate exercise
can decrease appetite. What’s more, exercise produces weight
loss by burning calories. It can even boost your metabolism so
you burn more calories than usual.
BOUILLON IS THE PERFECT DIET SNACK... Bouillon is too
salty to be an acceptable diet aid. According to one recent study,
salt appears to produce more available calories from the same
amount of food by making digestion more efficient.
I CAN LOSE WEIGHT IF I SKIP BREAKFAST... Breakfast is
a must, even if you’re not dieting, for energy to begin
the day. Try eating a large breakfast, a smaller lunch and an
even smaller dinner, or eat small portions six times a day.
DIETS WON’T WORK... This myth is perpetuated because
an estimated 95 percent of those who lose weight on a diet gain
it back within one year. All diets work if you follow them correctly,
but people fail in the maintenance phase. Don’t go back
to your old eating habits, but make sure your new diet is not
so strict that you can’t stick to it.
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