When I take a look at our successful weight loss patients most of them understand that these are myths. They have truly embraced a healthy eating plan that is based on their health profile. They also go through an intensive 12 week program first and then continue to follow up with a health coach on a regular basis.
MYTH 1: If you want to lose weight, don’t eat high calorie foods.
Calorie secrets for you: Some high calorie foods can be healthy; you just need to make sure you are not consuming empty calories. Nuts are high in calories, but there are many positive health effects associated with eating nuts. The average nut consumption should be around1 ounce per day.
MYTH 2: Low fat foods or fat free labels are healthy.
Fat free products are higher in sugar, sodium and preservatives to counteract the loss in flavor and texture from decreasing the fats. Eating fat free foods may not be as satisfying as eating something with a little fat, and we may end up eating more of the food (and calories) to feel satisfied. 20-35% of your calories can come from fat if they are primarily healthy fats like olive oil, nuts and avocados.
MYTH 3: You do not need to be hungry!
Reducing calorie intake decreases metabolism, which will slow calorie burn. Therefore, the more you reduce your calorie intake the more you slow your calorie burn. In general, it is not recommended to eat less than 1,000-1,200 calories per day unless guided by a physician. If you eat too little you may hinder your weight loss.
MYTH 4: Eggs should be avoided because they’re high in cholesterol.
You shouldn't need to avoid eggs! Eggs are given the title "Perfect Protein" for a reason! Eating eggs for a meal or as a snack can be a part of healthy weight loss. Eggs have gotten a bad reputation in the past for being high in fat, cholesterol and increasing risk for heart disease. Eggs have a lot of nutrients; they are a rich source of protein, antioxidants lutein and zeaxanthin and high in B vitamins. If someone has diabetes and heart disease, limited egg consumption may be beneficial and should be discussed with a medical professional.
MYTH 5: There is only 1 diet for everyone.
Which weight altering method is best? Vegetarian, gluten free, Mediterranean, Paleo, low-carb? It depends on what works for a particular individual. In my experience eating meals low in processed foods, lean proteins, nuts/seeds, vegetables and fruits is what really works. There is no ONE diet that is best for fat loss. Eat food! You need to nourish your body- don’t try the cabbage diet or raspberry drops, eat food! The more important thing is to stick with it, make lifestyle changes to lose weight.
MYTH 6: Eating out of the bag is the same as eating off a plate.
No matter how much control you think you have, humans tend to eat more volume of food straight out of a container compared to eating a definable portion off a plate.
Instead of eating something out of the wrapper, put it on a plate, if possible eat it with a fork and knife. Take your time; reflect on why you are eating it. Is it an emotional response, craving or are you eating for fuel?
MYTH 7: Total calories per day are the only thing that matter.
While its true total calories per day are important, it is also important to think about quality of calories. 100 calories of Oreos does not have the same effect in the body as 100 calories of carrots. Quality over quantity is very important.
MYTH 8: The harder you sweat, the better for weight loss.
No pain no gain, right? It may be true the more you sweat and feel the burn the greater the calorie burn. However, always doing exercise at a high intensity will burn mostly carbohydrate. Moderate intensity exercise teaches the body to rely more on fat as a fuel.
Does this mean you should give up your high intensity interval class? No. However, varying your exercises and intensities could help with increasing fat loss.
MYTH 9: Small changes can equal big results.
It is often assumed that small changes, like increasing calorie expenditure by 100 calories, could lead to a loss of 50 pounds over 5 years. However, researchers suggest this expected outcome doesn’t usually happen in real life.
Weight loss usually happens from more dramatic changes. It’s great if you increase your calorie burn by 100, but if you want to lose 30 pounds you may need to up the exercise a lot more than 100 calories.
MYTH 10: You are more successful doing it alone.
Research shows that people who change their meal plans within their entire household are more successful. People who also work with a health coach who keeps them accountable and keep their goals insight are more successful.