Common myths about dieting
There are a lot of misconceptions about dieting that keep people from succeeding. Here are five of the most common dieting myths:
1. You have to be on a strict diet to lose weight.
A common theme for those who lose weight and keep it off is their ability to pay attention to the diet and stick with it, whatever that plan may be. But saying you have to eat certain foods only or follow a set meal plan in order to lose weight is simply not true. The National Weight Control Registry (NWCR), established in 1994, has tracked over 10,000 people who have lost at least 30 pounds and kept it off for at least one year. Not one of the members of the NWCR follow a strict diet, nor do they follow any specific meal plans. Most of them eat whatever they want in moderation and weigh themselves on a regular basis. This doesn’t mean you can eat whatever you want as long as you balance it out with exercise though!
2. "Calorie counting" does not work.
A common theme for those who lose weight and keep it off is their ability to pay attention to the diet and stick with it, whatever that plan may be. But saying you have to eat certain foods only or follow a set meal plan in order to lose weight is simply not true.
The “calories in/calories out” theory has been disproven again and again by studies like this one and this one and this one and this one. The National Weight Control Registry (NWCR), established in 1994, has tracked over 10,000 people who have lost at least 30 pounds and kept it off for at least one year. Not one of the members of the NWCR follow a strict diet, nor do they follow any specific meal plans. Most of them eat whatever they want in moderation and weigh themselves on a regular basis. This doesn’t mean you can eat whatever you want as long as you balance it out with exercise though!
The research has shown that members lost weight by a wide variety of methods. Some simply focused on portion control and ate smaller portions at each meal, while others walked more and worked less and cut out sugary drinks from their diets. Some developed new healthier habits, like eating more fruits and vegetables and drinking more water. And others simply changed their attitudes about food and exercise.
Most people can benefit from eating more plants. Fruits, vegetables, whole grains and legumes tend to be lower in fat and higher in fiber and micronutrients.
3. "Increased activity" doesn't have to mean a gym membership. You can increase movement just by doing everyday things a little differently. For instance, you can park your car a little further away from the store and walk the rest of the way instead of driving. Or you can ditch the elevator and take the stairs instead. Or you can take the dog for an extra walk after work rather than sitting in front of the TV.
One of the best ways to get more physical activity is to build it into your day, rather than adding it into your schedule. Simply add in a few extra minutes here and there to your everyday routine to bump up your daily physical activity levels.
4. There is a persuasive myth that skipping breakfast will make you gain weight. But in fact, it's breakfast that is most important when it comes to weight loss. Eating breakfast every day helps stabilize blood sugar levels throughout the day so you won't have sugar cravings or energy crashes mid-morning or later in the afternoon.
5. Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.
In conclusion, there are many myths surrounding weight loss and diet but ultimately it is based on individual bodies and how it reacts to certain regimens.