Mayo Clinic debunks 6 weight loss myths
5 Myths About Weight Loss That Are Holding You Back
There's no shortage of products and programs offering to help people lose weight. Americans spend more than billion annually on everything from gym memberships to diet soda, according to the research firm Marketdata Enterprises. But despite the spending, the number of overweight and obese Americans continues to rise. Why? It's partly due to the persistence of weight loss myths. Here's the truth about five of them.
(No fad diets, fat-free desserts, or restricted plans here. Once you start eating the REAL FOOD in , you'll be amazed how the weight will just fall off.)
MYTH 1: Eating breakfast is essential for weight loss.
MYTHBUSTER:You don't have to eat breakfast to drop pounds. While some studies have found that dieters who ate breakfast were more successful, it turns out that some of that research was funded by major cereal makers, says Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago. When researchers from several universities observed 283 dieters over 4 months, they noted no significant difference in weight loss between those who ate breakfast and those who didn't. "There's basically no reliable data showing that breakfast skipping is bad for you," Varady says.
TIP:If you're trying to lose weight and don't eat breakfast regularly, keep a nutritious snack handy in case you get hungry before lunch. Having healthy food with you will protect you from the lure of fast food, says Rebecca Blaylock, a registered dietitian at the University of Arkansas for Medical Sciences. (If you're time-starved in the morning, try one of these make-and-go, no-cook breakfasts. They can all be whipped up in 10 minutes or less.)
MORE: I Fell In Love With THIS Food—And It Helped Me Maintain My 90-Pound Weight Loss
MYTH 2: You can lose weight eating whatever foods you like as long as you watch the total calories.
MYTHBUSTER:Contrary to the widely held belief that the body metabolizes all foods the same way, the specific foods we eat do affect how many calories we burn, says David Ludwig, author of In a recent study, he and his colleagues found that people on a low-carbohydrate diet burned about 325 more calories a day than they did on a low-fat diet that contained the same number of calories but included more total and processed carbs. Ludwig explains that refined carbs, such as those in cakes and cookies, make blood glucose surge, causing the pancreas to produce more insulin. The insulin then triggers fat cells to store calories, preventing them from being used as fuel.
TIP:It's smart to replace the calories from processed high-carb foods with those from healthy high-fat choices such as nuts, olive oil, avocado, and full-fat dairy, Ludwig says. That will decrease your insulin levels, help you feel full, and prompt fat cells to release calories back into the blood to be used as fuel.
Video: 5 Biggest Weight Loss Myths Debunked by Scientific Studies
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