1. Skipping meals is an easy way to lose weight.
In theory, skipping one meal while keeping everything else in your diet the same
will help you lose weight. But, when you skip a meal, you’re eating pattern
changes and you tend to overeat and overcompensate later (like your late-night
snack) which will likely lead to weight gain. And if you start skipping meals, your
body will start to think you’re in starvation mode and will actually slow down
your metabolism to compensate. When it comes down to it, it’s really about
energy balance (calories in vs. calories out) and meal timing for optimal health and fitness. Eating more frequently will actually keep your engine running at its
optimal best.
2. ‘Low-fat’ or ‘fat-free’ means lower calories.
A serving of low-fat or fat-free food may be lower in calories than a serving of
the full-fat product, but most processed low-fat or fat-free foods have just as
many calories as the full-fat versions of the same foods, and often can have
even more. On top of that, many of these foods contain added flour, salt,
starch, or sugar to improve flavor and texture after the fat is removed. This can
offset energy balance as much as any type of food, so being aware of nutrition
labels is critical when grocery shopping.
3. The ‘eight glasses of water per day’ myth.
You should replace water lost through breathing, elimination and sweating each
day, but that doesn’t necessarily total 64 ounces of water. If you’re exercising,
this could in fact be much higher. Water intake needs are as individual as calorie
and energy needs, so it’s best to use
your own body’s signals, like thirst and
urine color, to make sure you’re taking
in enough fluid from foods and liquids.
Remember: a lot of the foods we eat
are full of the water we need.
4. As long as you’re eating healthy
foods, calories really don’t matter.
The most important factor with regards
to calories and weight management is energy balance (calories in vs. calories out). The overall principle doesn’t change
all that much depending on the types of foods we eat. Whole-wheat pasta (or
bread, pie crust, whatever) has just as many calories as “regular” pasta. Same
goes for brown and white rice. Avocados, nuts and olive oil deliver heart-healthy
fats — but they are very calorie-dense. Red wine and dark chocolate may be
full of antioxidants, but if you indulge every day without accounting for their
calories, you’re going to gain weight.
5. Going on a diet is the best way to lose weight.
In the short-term, you do lose weight on any plan that results in your eating
fewer calories than you need. But temporary results don’t lead to long-term
results. This is because they are not lifestyle changes; they are a goal on a
calendar. Hence the famous ‘rebound’ weight gain after diets are over. The best
way to lose weight is to view it as one of the outcomes of a new approach to
eating, and understanding nutrition as a major factor of your total health, not
focusing on weight loss as the only goal. No one’s been on a diet forever, but a
lot of people eat right day after day with great results.
6. Healthy food costs more (too much).
With some planning and wise choices, you can create tasty, healthy and
affordable meals. To get the most value, choose foods that are big on nutrients
and low on cost. Many healthy staple foods can be lower-cost items, including
bulk flours and whole grains, in-season fresh produce, eggs, legumes (dried
beans, peas and lentils), powdered milk, and sale-priced frozen or canned
vegetables, fruits and fish. Scanning flyers for specials, stocking up on sale
items and cooking meals from scratch can all save you money.
