Articles - Weight Management
WELLNESS
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
Weight Loss Myth #2. Skipping Meals Will Help You Lose Weight.
Skipping meals to lose weight may seem logical, but it actually doesn't work. In fact, missing meals can
make it more difficult to shed unwanted pounds. For example, research studies have shown that people
who skip breakfast tend to weight significantly more than those who regularly eat a morning meal.
Eating fewer times over the course of the day is also associated with increased weight. This is probably
because going for long periods of time without food affects your blood sugar levels and the levels of the
hormones that control hunger. Not eating when your body says you should, may makes you feel even
hungrier later on, causing you to eat more than you otherwise would.
In addition, fluctuating glucose levels and eating too little can wreak havoc on your metabolism, slowing it
down and making it harder to lose weight. Instead of skipping meals, try eating four or five small meals
throughout the day. This will help prevent your blood sugar from spiking and dipping as well as keep you
from feeling ravenous and overeating later.
Weight Loss Myth #3. Carbohydrates Make You Fat.
In the last few years, the popularity of low-carb and no-carb diets have perpetuated the myth that all
carbohydrates are fattening and bad for you. In reality, carbohydrates are a necessary part of a healthy diet—
as long as you choose the right carbs and, as with all foods, eat them in moderation.
While you should avoid processed carbohydrates like sugar and white flour, complex carbohydrates are a
good choice for weight loss. Complex carbs, like beans and brown rice, are actually low in calories but high
in fiber—an excellent combination for weight loss. Vegetables and whole grains may be high in starches
and carbs, but they provide important vitamins, aid digestion, and can even lower your risk of some
diseases. Moreover, studies have found that a breakfast high in carbs is actually associated with a lower
body weight.
Weight Loss Myth #4. Fat-Free Equals Calorie-Free.
Grabbing the fat-free or low-fat version of a food may seem like the best choice, but sometimes the full-fat
product is actually the better option for weight loss. Check the nutrition information before you buy to make
sure the fat-free food is actually lower in calories.
To make fat-free products taste as good as the original version, companies often add additional sugar, flour,
or other ingredients that can add calories. In other instances, the serving size of a low-fat food is smaller
than you would expect. The words “low fat” can lead you to eat many more calories of a food than you would
if you purchased the full-fat version.
Weight Loss Myth #5. Lifting Weights Will Make You "Bulk Up" Instead of Slim Down.
Most people don't have to worry about “bulking up” by accident—it takes a lot of work and heavy weights to
build large, bulky muscles. Lifting weights or doing exercises that use your own body's resistance—like
pushups and situps—can actually help you lose weight.
Because muscle burns more calories than fat, strength training exercises that build muscle will increase
the number of calories your body burns even when you aren't exercising. Aerobic exercise is important to
losing weight and staying healthy, but you'll have even more success if you also incorporate strength training.
----
Matt Papa, PhD, is a biology scientist with a keen interest in nutrition and healthy eating. His blog, devoted to
reviews of online weight loss plans, offers discount coupons for Medifast and a Nutrisystem promotional
code, two medically designed meal replacement plans.
Skipping meals to lose weight may seem logical, but it actually doesn't work. In fact, missing meals can
make it more difficult to shed unwanted pounds. For example, research studies have shown that people
who skip breakfast tend to weight significantly more than those who regularly eat a morning meal.
Eating fewer times over the course of the day is also associated with increased weight. This is probably
because going for long periods of time without food affects your blood sugar levels and the levels of the
hormones that control hunger. Not eating when your body says you should, may makes you feel even
hungrier later on, causing you to eat more than you otherwise would.
In addition, fluctuating glucose levels and eating too little can wreak havoc on your metabolism, slowing it
down and making it harder to lose weight. Instead of skipping meals, try eating four or five small meals
throughout the day. This will help prevent your blood sugar from spiking and dipping as well as keep you
from feeling ravenous and overeating later.
Weight Loss Myth #3. Carbohydrates Make You Fat.
In the last few years, the popularity of low-carb and no-carb diets have perpetuated the myth that all
carbohydrates are fattening and bad for you. In reality, carbohydrates are a necessary part of a healthy diet—
as long as you choose the right carbs and, as with all foods, eat them in moderation.
While you should avoid processed carbohydrates like sugar and white flour, complex carbohydrates are a
good choice for weight loss. Complex carbs, like beans and brown rice, are actually low in calories but high
in fiber—an excellent combination for weight loss. Vegetables and whole grains may be high in starches
and carbs, but they provide important vitamins, aid digestion, and can even lower your risk of some
diseases. Moreover, studies have found that a breakfast high in carbs is actually associated with a lower
body weight.
Weight Loss Myth #4. Fat-Free Equals Calorie-Free.
Grabbing the fat-free or low-fat version of a food may seem like the best choice, but sometimes the full-fat
product is actually the better option for weight loss. Check the nutrition information before you buy to make
sure the fat-free food is actually lower in calories.
To make fat-free products taste as good as the original version, companies often add additional sugar, flour,
or other ingredients that can add calories. In other instances, the serving size of a low-fat food is smaller
than you would expect. The words “low fat” can lead you to eat many more calories of a food than you would
if you purchased the full-fat version.
Weight Loss Myth #5. Lifting Weights Will Make You "Bulk Up" Instead of Slim Down.
Most people don't have to worry about “bulking up” by accident—it takes a lot of work and heavy weights to
build large, bulky muscles. Lifting weights or doing exercises that use your own body's resistance—like
pushups and situps—can actually help you lose weight.
Because muscle burns more calories than fat, strength training exercises that build muscle will increase
the number of calories your body burns even when you aren't exercising. Aerobic exercise is important to
losing weight and staying healthy, but you'll have even more success if you also incorporate strength training.
----
Matt Papa, PhD, is a biology scientist with a keen interest in nutrition and healthy eating. His blog, devoted to
reviews of online weight loss plans, offers discount coupons for Medifast and a Nutrisystem promotional
code, two medically designed meal replacement plans.
Top 5 Weight Loss Myths
By Matt Papa
Many people want to lose weight, but they find it hard to figure out which weight loss tips are true and
which are false. Here are 5 of the most common weight loss myths debunked:
By Matt Papa
Many people want to lose weight, but they find it hard to figure out which weight loss tips are true and
which are false. Here are 5 of the most common weight loss myths debunked:
Weight Loss Myth #1. Losing Weight is the Hard Part.
Many of us think that once we lose our excess weight, it will be easy to
keep it off. We're attracted to fad diets that promise quick weight loss,
thinking that if we can just find an easy way to lose a few pounds we can
surely keep it off this time. But the truth is that maintaining weight loss is
the harder part for most people.
While the lure of gimmicks like “Lose 30 Pounds in 30 days!” can be
powerful, fad diets or pills that promise quick results aren't your best
option for healthy and permanent weight loss. The problem isn't that fad
diets won't help you lose weight, it's that they do it in a way that's hard
and sometimes even unhealthy to maintain.
To lose weight and keep it off requires a lifestyle change—adopting
healthy eating habits and regular physical activity. In addition to making it
easier to maintain your weight loss, these changes can reduce your risk
for diseases like type 2 diabetes, heart disease, and even cancer.
Many of us think that once we lose our excess weight, it will be easy to
keep it off. We're attracted to fad diets that promise quick weight loss,
thinking that if we can just find an easy way to lose a few pounds we can
surely keep it off this time. But the truth is that maintaining weight loss is
the harder part for most people.
While the lure of gimmicks like “Lose 30 Pounds in 30 days!” can be
powerful, fad diets or pills that promise quick results aren't your best
option for healthy and permanent weight loss. The problem isn't that fad
diets won't help you lose weight, it's that they do it in a way that's hard
and sometimes even unhealthy to maintain.
To lose weight and keep it off requires a lifestyle change—adopting
healthy eating habits and regular physical activity. In addition to making it
easier to maintain your weight loss, these changes can reduce your risk
for diseases like type 2 diabetes, heart disease, and even cancer.
An Abundant LifeStyle - Your Guide to Health and Nutrition