MYTHS and FACTS about Weight and Fat Loss

One of the biggest problems American's currently face is attempting to separate fact from fiction when it comes to weight loss and weight management. Here are some common myths and the facts about weight loss that you may find surprising but helpful.

Myth: There are so many reasons why I cannot lose weight such as heredity, my age, my kids, my job, lack of time, my spouse…

FACT: We can all find excuses for things we're not ready to accept about ourselves. Many people, for example, feel that they are genetically prone to being overweight and don't even try to get themselves into a healthy range. Everyone can do something about his or her own health and well being. You can work with your genes and perhaps alter the environment in which you live or your lifestyle. If you don't want to succeed or don't believe you can succeed, you won't. You need to stop the negative self-talk, take control of your life and do it for you!

Myth: The reasons we gain weight (body fat) are complex, confusing and difficult to understand.

FACT: The concept of weight gain is actually very simple. Weight gain results when we consume more calories than we burn. When you consume calories but don't use them, they get stored as fat to be used at a later time. All unused calories, regardless if they came from carbohydrates, proteins or fats, will be stored as FAT if unused. It does take, however, more energy for our bodies to convert carbohydrates and proteins to fat than it does fat so… it is recommended that calories from fat be no more than 30% of our daily caloric intake.

(If you've experienced an unusually quick weight gain or have other medical concerns, please consult with your physician.)

Myth: The scale is the best indicator of a healthy weight.

FACT: Weight is the least accurate measure of body fat content. Although convenient, the scale will not give you the complete picture of your body's composition. Focusing on the number on the scale is problematic because you don't know how many pounds are from fat and how many are from muscle, bone or water. It is possible to maintain a healthy weight but carry an unhealthy level of body fat. Likewise, your body weight could be higher than what you're used to but your percentage of lean tissue could be high and body fat levels could be in a healthy low to moderate range.

Myth: Calories are not an important consideration for weight/fat loss.

FACT: It's surprising what a small imbalance of caloric input and output can do. Just 50 calories a day of extra intake, or of insufficient caloric expenditure, adds up to an extra five, unwanted pounds a year! Most people assume that they're eating too much; but, in fact, accumulated evidence suggests that the real problem is burning too little. In fact, the wrong approach to losing weight/fat can actually sabotage your results.

Myth: To conserve calories and lose fat, I can skip breakfast and lunch. Then I can eat anything I want for dinner.

FACT: Withholding valuable fuel (calories) to your body is one of the biggest mistakes people make when trying to lose fat. This severe restriction signals to the body to go into starvation mode. The starvation mode sends signals to your fat stores to stay put. Your metabolism drastically slows down and your body fights to hold onto all the fat it can. Eating nutritious meals throughout the day, when you're hungry, not only gives your body the nutrients it needs to function but also keeps your metabolism active. You're body will not purposely hold onto fat it does not need.

Myth: A healthy diet contains almost no calories from fat.

FACT: If you're trying to lose weight you may think of fat as the enemy, but that's not quite fair. We all need fat in our diet. Fat supplies two essential nutrients that are necessary for the formation of hormone-like compounds that help control reproduction, blood pressure and other important functions. Fat is also important for appetite control. Because it's broken down more slowly than carbohydrates and protein, it keeps you feeling full longer after a meal. Fat also carries flavor and improves texture, making many foods more enjoyable.

Myth: Eating regularly scheduled meals, regardless if I'm hungry or not, is better than eating when I'm hungry.

FACT: The general rule of thumb is to eat when you're hungry to the point where you begin to feel full. Because of the busy lifestyles many of us lead, one common problem is ignoring the hunger pains and not eating when the body is requiring fuel. The effect this has on the body is to slow down an individual's metabolism to conserve all the energy it can. One of the most important times to fuel the body is in the morning since the body has most likely been without nourishment for anywhere up to 12 hours. Six small meals throughout the day will help to keep your metabolism active and not sluggish. A sluggish metabolism will sabotage your weight loss efforts.

Myth: A product labeled "fat-free" means that it is non-fattening.

FACT: Food manufacturers have done a terrific job of cutting back on excess fat in processed foods. For instance, low-fat and non-fat dairy products allow us to get all the nutritional benefits of milk, yogurt and cheese, without excessive fat. But you shouldn't assume that all low-fat or non-fat foods are healthy or that they're low in calories. Often times these foods are processed with higher than normal quantities of sugar resulting in the same and sometimes more calories. Read labels, check serving sizes, nutrient levels, sugar grams, and calories to better understand what you're putting into your body.

Myth: The only form of exercise I really need to do to lose weight is aerobic exercise.

FACT: When people drop pounds by dieting, they shed muscle and bone as well as fat. But muscle is metabolically active, and, the less we have, the lower our metabolism, and the harder it is to lose weight. What's the right approach? The correct approach is a weight loss program that incorporates sensible nutrition, aerobic activity and strengthening exercises.

Myth: You can burn fat from specific regions of the body by exercising those areas only.

FACT: "Spot reduction" has absolutely no factual basis. When you exercise, you utilize energy by metabolizing fuel from all regions of your body, not just the specific muscles involved in the exercise. Performing sit-ups, for example, will build the abdominal muscles but will not trim fat off your abdominal region.

Myth: In order to lose weight and keep it off, you have to become an exercise fanatic.

FACT: You don't have to be fanatical with your workouts but you do have to be consistent and perform them in a way that is effective. A successful exercise program is one that becomes a consistent part of your life similar to eating, sleeping, working, going to school, etc. If you can consistently workout three days per week, you'll feel successful and more likely to stick with a routine.

Finding other ways to put physical activity into your daily life can also help to burn calories with very little effort. Simply being more active in everyday life-walking more, climbing more stairs, spending more time on active hobbies such as gardening and golf-can help you maintain your body composition at healthy levels.

This information should not replace the advice of a qualified nutritionist, dietician, or physician. Please consult with the appropriate healthcare professional for individual counseling.

For a more complete copy of Dispelling Big FAT Lies, stop into the club to pick up a copy.

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