Maintain a healthy weight: myths and facts

One of the ironies of reducing and / or maintaining weight is sorting through all the information on how to do it effectively. There are thousands of foolproof weight loss reports and programs being touted on TV, online, as well as ideas from family or friends, all well intentioned, of course.

With hundreds of weight loss products and theories, confusion begins to arise. There is a lot of good information, however there are also many myths, misinformation, and scams. The following common weight loss myths and facts will put you on a healthy path to reducing and maintaining your ideal weight.

Myth: Losing weight quickly encourages people to stick with the plan.

Fact: Losing weight quickly may seem like it encourages people to stick with the plan, yet it may only do so in the short term. The truth is that when you starve you lose muscle and this slows down your metabolism. Therefore, your body will burn fewer calories and it will be more difficult to lose and maintain weight in the long term.

Myth: Eating only three meals a day and NOT snacking is the best way to lose weight.

Fact: Eating three main meals with a healthy low-calorie snack in the mid-morning and mid-afternoon is very effective. Snacking within your calorie count prevents deprivation. Low calorie snacks should be counted as your total daily calorie intake. 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 meal plans are best for weight loss.

Reality: This myth seems to be true, however 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. Ultimately, it is the number of calories you eat that causes weight gain, not the amount of fat. The most effective meal plan is one with monounsaturated fats (MUFA) and not saturated or trans fats. Research Reveals Foods Rich in MUFA; improves blood cholesterol, which reduces heart disease. The most popular MUFA foods include: raw almonds, walnuts, macadamia nuts, cashews, pine nuts, sunflower seeds, pumpkin seeds, avocado, non-hydrogenated peanuts or almond butter spreads, olive oil, safflower and peanuts.

Polyunsaturated Fat (PUFA): Foods and vegetable oils are essential for a healthy eating plan. PUFAs improve blood cholesterol and also reduce the risk of type 2 diabetes.

Omega-3s, found in fatty fish, are especially beneficial for heart health, reducing blood cholesterol and heart disease. It also protects against irregular heartbeat and lowers blood pressure.

Myth: Counting calories is only for obese people to lose weight.

Fact: Depending 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 why people gain weight over time. To maintain weight effectively, you need to eat only the number of calories you need each day to maintain your ideal weight.

Myth: Carbs are fattening.

Fact: It is not carbohydrates that cause weight gain, it is excessive calorie intake. The problem is that highly processed carbohydrates (wheat / whole wheat bread, cakes, pasta, pies, cookies, muffins, etc.) are high in calories. Instead, choose non-wheat carbohydrates (also known as gluten-free) and reduce your portion sizes.

Myth: To lose weight, you need to deprive yourself.

Fact: Losing weight effectively is maintaining an overall healthy eating plan. Eat to maintain a healthy body weight for your height and body build (small, medium, large). Maintaining a healthy eating plan will create the results you want. An eating plan that drastically cuts calories or deprives you of your favorite dishes reduces your long-term success rate. The most successful eating plan begins with choosing the right foods for your blood type and includes your favorite ingredients with a few modifications.

Learn how to create your favorite dishes with healthy ingredients – avoid genetically modified foods and wheat. Wheat-free (gluten-free) products include: rice, tapioca, spelled, quinoa, etc.

Increase the amount of fruits and vegetables in your daily meal plan and exercise regularly. Creating a healthy lifestyle is key to reducing and maintaining your ideal weight.

Weight maintenance is easy enough when you avoid “quick fix” programs and eat straight from your blood type.