One of the ironies of reducing and/or maintaining weight is sorting through all the information about how to effectively do it. There are thousands of surefire weight reduction reports and programs touted on TV, online, as well as ideas from family or friends – all well intentioned, of course.
With hundreds of products and weight reduction theories, confusion begins to creep in. There is a lot of good information, however, there are also a lot of myths, misinformation and scams. The following common weight reduction myths and facts will set you on a healthy track to reduce and maintain your ideal weight.
- Myth: Reducing weight fast encourages people to stay on the plan.
Fact: Reducing weight fast may seem to encourage people to stay on the plan, and it may, however, only in the short term. The truth is that when you starve yourself you lose muscle and this slows your metabolism. Thus, your body will burn fewer calories and it will become more difficult to reduce and maintain weight in the long term.
- Myth: Eating only three meals per day and NO snacking is the best way to reduce weight.
Fact: Eating three main meals with a healthy low-calorie snack mid-morning and mid-afternoon is highly effective. Snacking within your calorie count avoids deprivation. The low-calorie snacks need to be counted as the total daily calorie in-take. For example: 1,400 calories. Breakfast: 350 calories. Mid-morning snack: 100 calories. Lunch: 400 (450) calories. Mid-afternoon snack: 100 calories. Dinner: 450 (400) calories.
- Myth: Low-fat food plans are best for weight reduction.
Fact: This myth seems that it would be true, yet, it is false. The truth is twofold. #1: Your body needs a certain amount of fat to function properly. #2: Low-fat or fat free foods are still high in calories, fillers, and sugar. It is ultimately the amount of calories you consume that causes weight gain, not the amount of fat. The most effective food plan is monounsaturated fat (MUFA) and no saturated or trans fat. Research reveals foods rich in MUFA; improves blood cholesterol, which reduces heart disease. Most popular MUFA foods include: Raw Almonds, Walnuts, Macadamia, Cashew, Pine nuts, Sunflower seeds, Pumpkin seeds, Avocado, Nonhydrogenated peanut or almond butter spreads, Olive, Safflower, and Peanut Oil.
Polyunsaturated fat (PUFA) – plant-based food and oils is essential for a healthy food plan. PUFA improves blood cholesterol and also reduces risk of type 2 diabetes.
Omega-3s – found in fatty fish are especially beneficial for heart health, reducing blood cholesterol and coronary heart disease. It also protects against irregular heartbeats and lowers blood pressure.
- Myth: Counting calories is only for obese people to reduce weight.
Fact: Based on your lifestyle and exercise program, your body needs a certain number of calories each day to maintain good health. Eating more calories than your body needs in a 24-hour period is the reason people add weight over time. In order to effectively maintain weight you need to eat only the number of calories needed each day to maintain your ideal weight.
- Myth: Carbohydrates make you fat.
Fact: It is not carbohydrates that cause weight gain, it is excess calorie intake. The problem is highly processed carbohydrates (wheat/whole wheat bread, cake, pasta, pastries, cookies,
muffins, etc.) are high in calories. Instead, choose non-wheat (a.k.a. gluten free) carbohydrates and reduce portion size.
- Myth: In order to reduce weight – one needs to be deprived.
Fact: Reducing weight effectively is to maintain an overall healthy food plan. Eat to maintain a healthy body weight for your height, and body frame (small, medium, large). Maintaining a healthy food plan will create the results you desire. A food plan that drastically cuts calories, or deprives you of your favorite dishes reduces your success rate in the long-term. The most successful food plan begins by choosing food that is right for your blood type and includes your favorite ingredients with some modifications.
Learn to create your favorite dishes using healthy ingredients – Avoid Genetically Modified food and wheat. Non-wheat (gluten free) products include: Rice, Tapioca, Spelt, Quinoa, etc.
Increase the amount of fruit and vegetables in your daily food plan, and exercise regularly. Creating a healthy lifestyle is key to reducing and maintaining your ideal weight.
Weight maintenance is quite easy when you avoid ‘quick fix’ programs and eat right for your blood type.
Dorothy M. Neddermeyer, PhD, Metaphysician – Certified Hypnosis Practitioner, Author and Speaker. Dr. Dorothy facilitates clearing blocks, fears and limiting beliefs. You can live the life you desire. She brings awareness to concepts not typically obvious to one’s thoughts and feelings. https://drdorothy.net