Do you feel like you’re continually running on the treadmill, but not
going anywhere? Weight loss is a lucrative industry and we are
constantly presented with quick fix solutions that we desperately want
to believe. According to data by Marketdata Enterprises, Americans spend
over $60 billion dollars a year trying to lose weight. Before you empty
your wallet to decrease your dress size, are some common mistakes to
Weight loss can be difficult, no thanks to popular misconceptions that
have the ring of truth but can actually work against you. Among the more
You think there’s a quick way to lose weight.
- Desserts are forbidden.
If there were a pill that magically took off the pounds, we’d be living
in a world without super-sized chairs in waiting rooms and seat belt
extenders. The truth is, weight loss is hard. It takes determination,
focus, and commitment to making healthier choices, even though it is
often the less convenient or less enjoyable option.
The truth is, there’s room in your diet for any kind of food, especially
the ones you love most — as long as you control your total caloric
intake (and grams of carbohydrate, if you tally them). Denying yourself
your favorite foods can lead to binge eating and, ultimately,
You assume all carbs are bad for you.
- You have to lose a lot of weight to make a difference.
Carbohydrates are your body’s main source of energy. In recent years,
“low-carb” diets have grown in popularity, but the results are usually
short-lived. A 2003 article in the Asia Pacific Journal of Clinical
Nutrition found that low-carbohydrate diets have no advantage over
traditional well balanced diets and that long-term restriction of
carbohydrates can have dangerous side effects, including heart problems,
osteoporosis, an increased risk of cancer, impairment of physical
activity, lipid abnormalities, and even sudden death, if continued over
a prolonged period of time. Eating complex carbohydrates, such as high
fiber cereal and brown rice can actually help you lose weight by making
you feel fuller while consuming fewer calories.
The closer you can get to an ideal weight, the better,but small,
sustained improvements at the beginning of a weight-loss program have
the biggest impact on your health.Studies show that losing just 5 to 10
pounds can improve insulin resistance enough to allow some people with
type 2 diabetes to quit medication or injections.
You think “low-fat” or “fat-free” means fewer calories.
- What you eat matters more than how much.
Often these options mean just that: less fat. They do not mean fewer
calories. To compromise for the missing fat, manufactures will add sugar
in order to make the product taste just as good. Don’t be fooled by good
Both matter, but recent research finds that the number of calories in
your foodis more important than where they come from. Example: A bagel
might seem healthier than a doughnut hole, but dense bagels have the
calorie content of six slices of bread. As long as you’re not eating too
much fat in other foods,the doughnut hole wins.
You believe eating healthy costs more money.
- you work out, you can eat whatever you want.
While eating healthy may seem more costly, there are a lot of factors to
consider. It is cheaper and easier to grab a burger and fries from a
local fast food establishment, but investing in your health can save you
costly medical bills in the future. In addition, there are more
affordable ways to make healthy food. Furthermore, a lot of people
believe that raw vegetables provide more nutrients than frozen or canned
That’s robbing Peter to pay Paul. You can’t lose weight if you reduce
calories in one way but increase them in another.
You skip meals.
- Skipping meals makes you lose weight fast.
You may think that one less meal equates to fewer calories consumed, but
skipping meals may just make you eat larger portions later in the day.
Research has shown that people who eat breakfast weigh less than those
who skip the first meal of the day.
Actually, studies show that people who skip breakfast tend to be heavier
than people who don’t. And skipping meals tends to make you overeat
later. If you have diabetes, it’s important to keep up a steady intake
of small portions of food throughout the day to keep your blood-sugar
levels stable and reduce the risk of hypoglycemia.
You disregard the calories that come from liquids.
- Starches are fattening.
According to a recent study, 21 percent of calories in an American diet
come from liquids. Consider the following 16 ounce drinks—a Starbucks
Hot Chocolate is 370 calories, a 16 ounce Dunkin’ Donuts Vanilla Bean
Coolatta is 630 calories, and Jamba Juice Aloha Pineapple Smoothie is
290 calories. Even orange juice is 190 calories for 12 ounces. By
swapping these beverages for water, you significantly reduce caloric
If you are insulin resistant, your body may find it easier to convert
carbohydrate calories to fat than to burn it asenergy, but the fact
remains that starches (and other carbohydrates) are less dense in
calories gram than other types of food. The main issue is calories, so
if you load starchy foods with fat –sour cream and butter on a baked
potato, for instance — or eat them in large quantities, the caloric
load can add up.
You don’t count the little things.
假如您属抗短效胰岛素型糖尿伤者，你的皮肤或然会觉获得，生物素转变成脂肪比其充作能量消耗掉更便于，但实际如故是，类脂质食品（和其它木质素食物卡塔 尔（英语：State of Qatar）的卡路里含量并不及其余系列食品卡路里的含量多。首要争辨点就在卡路里，因而，倘让你吃下带脂肪的糖类类食品——比如益生菌油和烤马铃薯上涂的乳脂之类——也许你大批量吃饭，卡路里储量就能够大增。
- You should never eat fast food.
The little things include “add-ons” such as salad dressings, coffee
creamer, guacamole, and croutons. Just 2 tablespoons of Wishbone Chunky
Blue Cheese has 160 calories and 17 grams of fat.Being aware of the
ingredients in your food can help eliminate these hidden sources of
calories and saturated fat.
Never say never. Fast food can be worked into your meal plan if you
choosewell. Opt for grilled foods instead of fried, avoid or scrape away
high-fat condiments like mayonnaise, and share those French fries to
keep portion size down.
The formula for weight loss is simple: the amount of calories burned has
to be greater than the amount of calories consumed. Benefits of
maintaining a healthy weight include: increased energy, higher self
esteem, and a lower risk of heart disease, high blood pressure,
diabetes, gallbladder disease, sleep apnea, and certain cancers. The
best way to accomplish your weight loss goals is by old fashioned diet