weightlossfordummies.net

There are several myths related to weight loss and nutrition. Some of them are discusses below:

Fad diets work for easy weight loss – Fad diets are not the best way to lose weight as they advocate fast weight loss methods which is not advisable. You can also regain the lost weight by following this method. Also losing weight fast may make you prone to other health problems. Eating moderate portions and exercising frequently is the best way to lose weight.

High protein/low carb diet is the best way to lose weight – This is another myth as eating more of one food category at the expense of others will lead to unbalanced diet. This diet pattern may also lead to nausea, tiredness etc. Following a balanced eating plan which includes a little of carbohydrates, proteins and fats is the best way to lose weight.

Starches are fattening and should be limited- Some people advocate lowering the consumption of starch based foods like cereals, pasta, bread and rice. But the Dietary Guidelines for Americans advocate eating some portions from the starch group also like whole wheat bread, oatmeal, bran cereal etc to lose and maintain weight for a longer time.

Certain food like grapefruit, cabbage soup etc will help lose weight faster- This is also a myth as no food can help in burning fat. The best way to lose weight is to cut back on the amount of calories you consume and by exercising regularly.

Natural and herbal weight loss products are safe- Most of these products are not scientifically tested and they may cause severe health problems in due course. You must consult your health care professional before consuming any product related to weight loss.

Fast foods must be completely restricted – You can eat fast foods must be careful with the toppings and choose salads and grilled foods and abstain from high calorie toppings with cheese or mayonnaise.

Skipping meals is a good way to lose weight- Research has showed that those who consume a healthy breakfast and do not skip meals have higher concentration and memory levels than those who skip meals and over eat later.

Nuts are fattening and you must avoid them to lose weight- In small portions nuts can be a healthy food for a weight loss program. Nuts are also a good source of protein and dietary fibre and minerals including magnesium and copper.

Dairy products are fattening and unhealthy – Low fat milk and yoghurt have great properties contributing to good health and they offer protein to build muscles and calcium to strengthen bones. You should include low fat dairy products in your diet even if you plan to lose weight.

Eating vegetarian food is healthy and will lead to weight loss – While this is true to a certain extent you should know what you miss by eating a purely vegetarian diet and substitute those in some other types of foods. B12, calcium and iron may not be available in a fully vegetarian diet and you must include those by way of supplements.

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If you have been guilty of overeating in the recent past you can follow the following simple steps to lose weight:
•    Drink plenty of water – Most people mistake thirst for hunger, so next time you feel like eating  food, go for water first. Drinking helps you feel full soon. You can also continue drinking while having your meal as it adds volume to the meal.
•    Try to reduce weight gradually – Experts recommend weight loss gradually and not all of a sudden which could lead to health complications. One or two pounds a week is sufficient. After you lose about 10 pounds it is advisable to maintain that weight loss before shedding off pounds further.
•    Indulge in favorite foods – Once in a while it is beneficial that you indulge in your favorite foods as that will remove any food cravings leading to over eating later.
•    Eat more often – eating smaller meals more frequently will help you feel full soon and you will not be tempted to eat more. This will in turn lead to faster weight loss.
•    Make weekly resolutions – Do not try to bring a complete transformation in your diet overnight. Make weekly changes like eating a fruit to start with and continue making changes in your diet pattern and stick by it for effective weight loss.
•    Start with 10% - people who start with 10% of their long range weight loss goal will meet with success sooner than with others having high expectations regarding weight loss.
•    Try to reduce your intake while dining out- You can set aside about 1/3 of the meal and use it for lunch the next day. This way you’ll be eating a smaller portion and be able to reduce weight.
•    Lessen alcohol intake – Alcohol is a great source of calories and if you are very clear about losing weight it is best to stick to water.
•    Put up calorie charts in the kitchen – This is another way to stay tuned to the amount of calories you are consuming each day and will help you monitor the food that is being consumed.
•    Keep away from sodas- Soft drinks are a major source of empty calories and research has proved that people who consume too many sodas are overweight. So if you are keen to lose weight you must definitely stay away from sodas.
•    Don’t eat while watching TV – It is better to sit at the table and dine rather than mindlessly snack while indulging in your favorite pass time like watching TV. This will help you know the amount of calories you are consuming.
•    Eat more of proteins – Research has proved that including more protein rich foods in your diet will give a feeling of fullness soon than carbohydrates and fats.
•    Make smart substitutions – Substitute low calorie nutritious substitutes in place of high fat treats.
•    Think positively – Low self esteem is also found to be a cause for overeating. So think positive and stay away from unhealthy eating practices.

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