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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- Myths About Weight Loss (Part 2)
- 3 critical reasons you have cellulite...
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Myths About Weight Loss (Part 2)
Dear Reader,
On to the second part in our series on the worst weight loss tips ever, things you hear repeated so often by "experts" that they sound believable. Unfortunately following such advice will not help you lose weight or live an overall healthier lifestyle. Instead you'll be failing and blaming your own efforts.
So here, without further ado, is our second installment covering more of the worst diet tips, along with smarter suggestions to use instead.
1. Skip breakfast to save up
calories for later. This never works, as you end up being so hungry by lunch (and dinner) that you eat more calories than the ones you "saved" from that first meal of the day. Research on those who succeed in losing weight has found that these people regularly eat a healthy breakfast, high in protein.
2. Say "no" to nuts. While nuts are loaded with calories, this does not mean that they cannot be a part of a healthy diet, eaten in the right amounts. Research backs the idea that nut
eaters (tree nuts like almonds, pecans, pistachios) had a lower BMI and smaller waist measure compared to those who didn't eat nuts.
3. Schedule regular detoxes. Your own body does this for you, in a most amazing and natural way. There's no need to help the process along.
4. Take a multivitamin. Diet insurance just doesn't exist because (except for folic acid and vitamin D) the nutrients you get from whole foods eaten as part of the diet are far, far superior to the same
nutrients in a pill.
5. Stay away from fat filled egg yolks. A study from the University of Connecticut found that eating dietary cholesterol in egg yolks can boost your good (HDL) cholesterol. The egg whites only give you protein, while the yolk has 100% of the carotenoids, essential fatty acids, vitamins A, D, E and K, plus choline that boosts both brain and liver health. Enjoy in moderation, from 4 to 6 per week.
6. Artificial sweeteners are a good substitute for sugar.
Research finds a potential link between artificial sweetener consumption and weight gain. What's more, daily intake of diet soda was linked to a 36% greater relative risk of being diagnosed with metabolic syndrome, a 67% higher chance of type 2 diabetes compared to those who did not consume the sweeteners. What's more, using these products all the time means you never get a break from the sweet taste.
Continues below...
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Myths About Weight Loss (Part 2) Continued...
7. Burn more calories eating food raw. There's a lot of research that shows the cooking method (heating, grilling, microwaving) makes a difference in the nutrient value of the food you eat. Some things may be better eaten raw, but not all foods are. What's more, living on so-called "negative calorie foods" brings unsustainable weight loss, slows your metabolism and can break down muscle.
8. Use fat free and sugar free on labels as your guide. Fat free doesn't mean healthy, these foods
are often full of artificial sweeteners, which are not what you want if you're trying to lose weight or live healthier. Plus as mentioned above, these sweeteners can do more harm then good, and actually linked with gaining weight.
9. Too much sweet fruit makes you fat. The sugar that's a natural part of fruit is not what makes us fat since this is unprocessed and in its most natural state. Eliminating fruit deprives you of all the fiber it has, as well as the other beneficial nutrients.
The good you get from a serving of fresh fruit far outweighs any concern about the sugar.
10. Eat the same thing every day. This is incredibly boring to most people, and feeling this way can increase the odds that you'll give in to temptation. You also may miss out on important nutrients (vitamins, minerals, phytochemicals) if you're always eating the same foods.
11. Chew mint flavored gum to eat less. Actually the lingering taste of mint can make healthier foods seem less
palatable according to research. So when you get rid of the gum and go for a snack, the unhealthy option is going to look and taste better than something healthier.
12. Skim dairy is best. Dairy is a natural source of fat; and some recent work from Harvard found positive attributes of high quality saturated dairy fat. Taking all the fat from milk changes the hormonal effects dairy has on the body and can have you feeling less than full and satisfied.
13. Bypass the meat counter.
While there is research that vegetarians may live longer, the idea of cutting all red meat from your diet is a bit extreme for most of us. Beef is a healthy and easy to get protein that is a natural source of iron. The trouble comes from what you eat with the beef... bacon, cheese, French fries. Go for lean, grass fed meat though it is more expensive; the health benefits are well worth it. Try to limit yourself to small portions two times a week.
So, now you know what's diet fact, and
what's fiction. Hope this helps your own weight loss efforts.
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
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