You will often hear a lot of different opinions about dieting and weight loss. I am sure if you are like me there are so many times your head is spinning from all of the different options!
Here are some diet myths …. if you have more to add, let me know!
- As long as you are eating healthy, it doesn’t matter how much. FALSE. Calories are calories. You can gain weight from eating healthy foods if you eat too much of it. It is also very easy to overeat certain healthy fats like nuts and avocados because while they ARE very healthy, they are also very caloric for a small amount. That can add up. Also, whole wheat products, gluten free products — they have the same amount of calories if not MORE calories than your regular refined flour products. NOW — that does not mean I am telling you to go eat junk instead. It just means that you have to be mindful of portions no matter what, which is why I preach portion control so much, such as what is found in my challenge groups with the portion controlled system.
- If you workout all the time, you can eat whatever you want. FALSE. Exercise is good for your body for MANY reasons — it helps with stress levels, weight control, blood pressure, cholesterol, sleep. BUT the calories you burn in a typical workout session are much less than most people account for. It can take hours to burn off a fast food meal, but only minutes to consume it.
- If you haven’t lost 5 pounds in the first 2 weeks on a diet, you’re doing it all wrong. FALSE. Weight loss is NOT linear, and is very individual. Some people lose a lot of actual pounds at first because they change their diet drastically and lose water weight. Other people’s bodies hold onto water as they begin exercising as a way to sooth their sore muscles and so the scale will move much slower. Some people gain weight at first. ALL of this is normal. Also, as you are on your weight loss journey, it is very typical to go up and down a bit as your body adjusts and tries to maintain homeostasis (remember high school science class?:))
- Eating more often is better for your metabolism. FALSE. This used to be what I thought too… don’t worry. BUT the newest research shows that when you eat and how often has very little to do with actual weight loss. Again, this is personal preference. I am one of those people that enjoys eating small mini-meals throughout the day. It keeps my blood sugar stable and keeps me from overeating at dinner for example. Other people though, prefer to eat 2 bigs a day and that is it. You might have heard of intermittent fasting and there is much research to support this lifestyle as well and it has helped numerous individuals who have struggled with binge eating in the past. The fact is that our metabolisms do rev up slightly each time we eat, as our bodies process what we’ve consumed. So by having many mini meals instead of fewer, larger ones, we shift our metabolism into a higher gear more often—and burn a few more calories. But “the calorie difference is so small it doesn’t add up to a hill of beans,” says Dr. John Foreyt, director of the Behavioral Medicine Research Center at Baylor College of Medicine in Houston.
- High carb, low fat is better. No. wait. low Carb, high fat is better….. LISTEN. Do what works for your body and your lifestyle. In the end it has to do with caloric expenditure and balance. Do you want to live your life counting calories and being afraid of food? I don’t. Portion control is real and very helpful and until I got this under control, my weight was never under control. I cut some foods out of my diet because of intolerances and allergies but not because they are “better” for my weight. Gluten for example– I cannot eat it. I am allergic. It is not a weight control thing. Going gluten free will not automatically equal weight loss. It’s actually quite a pain to have gluten free home and child…and unless you REALLY need it — don’t stress.
My final words are stop worrying about the latest fad or diet trend. Balance and portion control. Move your body. If you would like to join my next challenge group to help with accountability and portion control that is family friendly — I would love to hear from you!
Source Used: Micco, Nicci. “5 myths that make you gain weight.” www.eatingwell.com. 2016.