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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Myths About Weight Loss (Part 1)
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
Overweight? Shocking Proof that it may not be your fault
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Myths About Weight Loss (Part 1)
Dear Reader,
We spend a lot of time here talking about the good ways to loose weight, to live a healthier lifestyle. We don't take time to cover the bad stuff... until now. There's just so much of it, often repeated with certainty, that it's hard to know what to do. Even though it'll take us two full segments, we're determined bring you the worst diet tips, and the smarter rules to live by instead.
So here we go...
1. Fat makes you fat. It's the type of fats you're eating that are adding the
pounds; you know the fats in snacks like cookies, chips and greasy food that can up your cholesterol and risk for some diseases. Good fats, like the ones in nuts, avocados and salmon do good things for the heart, protecting it while supporting overall health. When eaten as part of a healthy diet, the good fats can keep you from being fat.
2. Stop snacking to lose weight. Again, it's not the snacking; it's the type of snacks. Eating small amounts frequently is a smart way to curb hunger,
keep portion sizes in check and make more nutritious choices in general. Snacks like nuts, fruits or yogurt help keep your energy level up during the day.
3. You should count calories. Calories are key to helping with portion control, but are not the only thing involved in good nutrition. The effect of a calorie on the body can be altered by the type of calorie, the timing of the intake and the quality (nutrient dense or empty) of the calorie. So 50 calories of apple will behave
differently in the body than 50 calories of fudge brownie. What's more, the chemicals, hormones and byproducts in processed food impact the absorption of nutrients by the body.
4. Cut out carbs. Often, research on carb intake is misunderstood. While it's true that excessive intake of refined carbs (white breads, rice) might bring on extra weight or higher cardiovascular risk, there's no research that suggests good carbs in 100% whole grains, fruits, veggies or legumes are a problem for
your health. Actually there are many studies that find a diet that's loaded with plant-based foods is linked to better overall health.
5. Bring on the protein. Eating a lot of protein isn't the way to a healthy weight because the body needs three macronutrients - protein, carbs and fat - to function at its best. Focusing just on protein for weight loss deprives your body of fiber and other beneficial antioxidants, and you run the risk of eating too much fat that can bring dangerous high
cholesterol and triglycerides.
6. Go gluten free to loose weight. There is absolutely no scientific evidence that gluten is a fattening ingredient. Yes; we all eat too many refined grains, but cutting gluten without talking with your doctor first can lead to deficiencies of important nutrients like fiber, iron, vitamin B12 and magnesium. Focus instead on getting whole grains in moderately sized portions while waiting to get your doctor's okay on going gluten free.
Continues below...
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Are Your Genetics Keeping You Fat? (1 tip to change fast)
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Myths About Weight Loss (Part 1) Continued...
7. You burn more calories exercising on an empty stomach. What you have in your stomach at the time of your workout does not affect calorie burn, but skipping a meal beforehand may result in muscle loss. And while a sports drink might energize your muscles, the other artificial ingredients can be bad for your health. Instead choose naturally sweet fruits (bananas, peaches, mangos) before you exercise. Or try an ounce of dark chocolate for the same effect.
8. Eat every 2 hours to rev your
metabolism. A period of 4 to as much as 8 h ours between normal sized meals won't make your metabolism slow down. Eating more often might actually hold off hunger and this will help you fight temptation. You need to be careful to keep your meals/snacks very small. If not, eating this often will have you taking in too many calories over the course of a day.
9. Watch your diet all week, take weekends off. This offsets the consistency and success you have achieved. So if you've lost about a
pound from Monday to Friday, you could gain it back, or maintain it, derailing your efforts to lose weight. So if you're trying to lose weight, don't make the weekends a free pass. Instead, have a plan to handle weekend activities, limit your portions and intake of alcohol.
10. Swear off forbidden foods. When dieting we tend to think "all or nothing" and banish our favorite foods forever. That's not realistic. It's better to plan so that you can have some of your favorite foods, in
moderation, without going for seconds. Research shows that moderately indulging in those favorite forbidden treats keeps people from bingeing on them.
11. Drink your fruits/veggies. Putting five servings of fruits and veggies into a juicer seems like a good idea, but it comes at a cost. Juicing fruits and veggies removes one of their most valuable parts, fiber, that's naturally a part of the pulp, skin and seeds. If you juice more sweet foods than green ones you're also going to spike
your sugar.
12. Eat as few calories as you can. When you cut calories too low, your body goes into starvation mode and your metabolism slows down. Set a reasonable goal to cut about 500 calories a day through both diet and exercise. This will give you a healthy rate of weight loss of about one pound per week.
Surprised by these? Wait until you see part two of the series.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.prevention.com/weight-loss/weight-loss-tips/25-worst-diet-tips-ever?cm_mmc=Facebook-_-Prevention-_-weightloss-weightlosstips-_-25worstdiettips
Prevention list of best fats to be eating:
http://www.prevention.com/health/health-concerns/fats-boost-your-hearts-health
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