10 Weight-loss Myths!

So much is said about losing weight that it can be hard to sort truth
from fiction. Here's the truth about 10 common weight-loss myths.

1. Starving myself is the best way to lose weight

Crash
diets are unlikely to result in long-term weight loss. In fact, they can
sometimes lead to longer term weight gain. The main problem is that this type of
diet is too hard to maintain. Your body will be low on energy, causing you to
crave high-fat and high-sugar foods. When you finally give in and eat those
foods, you will often eat more calories than you need, causing weight gain.



2. A radical exercise regime is the only way to lose
weight

Not true. Sensible weight loss involves making small changes
that you can stick to for a long time. That means building regular physical
activity into your daily routine. Adults between 19 and 64 should get at least
150 minutes of moderate-intensity aerobic physical activity - such as fast
walking or cycling -every week, and those who are overweight are likely to need
more than this in order to lose weight.



Adults who are overweight are likely to need to do more than the recommended amount of activity in order to lose weight, and this activity should be accompanied by changes to diet.

Recommended physical activity levels for adults

• Adults (19-64 years) should do 150 minutes every week .


• Older adults (65+ years) should do 150 minutes every week, too.

 To
shift 450g (1lb) a week, you need to create a calorie deficit - that is, more
calories used than consumed - of 500 calories per day. This can be achieved by
eating less, moving more, or, best of all, a combination of both.



3. Slimming pills are effective for long-term weight
loss

No, they're not. Slimming pills alone will not help you keep
the weight off long term. They should only be used when prescribed by a
doctor.



4. Healthy foods are more expensive

In fact, healthy
foods are not necessarily more expensive than their unhealthy alternatives.
You'll typically pay more for a high-fat, high-salt ready meal than you would if
you had bought fresh ingredients and made the meal yourself.



5. Foods labelled �low fat� or �reduced fat� are always a healthy
choice

Be cautious. Foods labelled 'low fat' have to meet legal
criteria to use that label. Labels such as 'reduced fat' do not have to meet the
same criteria, and can be misleading. A reduced-fat snack should contain less
fat than the full-fat version, but that doesn't automatically make it a healthy
choice: it could still contain a lot more fat than, say, a portion of fruit.
Low-fat foods also sometimes contain high levels of sugar.

6. Margarine contains less fat than butter

Margarine and
butter contain different types of fat. Margarine is usually lower in saturated
fat than butter. But it's more likely to contain hydrogenated fats. Hydrogenated
fats, also called trans fats, may be more harmful to health than saturated fats.
To lose weight, and for heart health, reduce the amount of saturated and
hydrogenated fats you eat. If oil in margarine has been hydrogenated, this has
to be listed on the ingredient listing on packaging, so check labels carefully.




7. Carbohydrates make you put on weight

Eaten in the
right quantities, carbohydrates will not cause weight gain. A 2003 study
published in the New England Journal of Medicine concluded that dieters on the
best-known low-carb diet, the Atkins diet, tended to lose weight not because
they ate fewer carbohydrates, but simply because they ate less overall. Eat
wholegrain and wholemeal carbohydrates such as brown rice and wholemeal bread,
and don't fry starchy foods when trying to lose weight.



8. Cutting out all snacks can help you lose
weight

Snacking isn't the problem when trying to lose weight: it's
the type of snack. Many people need a snack in between meals to maintain energy
levels, especially if they have an active lifestyle. Choose fruit or vegetables
instead of crisps, chocolate and other snacks that are high in sugar or
saturated fat.



9. Drinking water helps you lose weight

Water does not
cause you to lose weight, but it does keep you hydrated, and might help you
snack less. Water is essential for good health and wellbeing. Sometimes thirst
can be mistaken for hunger; if you're thirsty you may snack more. Drink around
two litres of fluid a day.



10. Skipping meals is a good way to lose weight

Skipping
meals is not a good idea. To lose weight and keep it off, you have to reduce the
amount of calories you consume, or increase the calories you burn through
exercise. But skipping meals altogether can result in tiredness and poor
nutrition. You will also be more likely to snack on high-fat and high-sugar
foods, which could result in weight gain



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