The following is a repost from Beachbody written by Meagan Morris
How many times have you heard someone say something like, “I want to lose weight, so I’m going to start taking these fat-burning pills!”
Or, “I want to lose weight, so I’m going to cut carbs completely out of my diet!”
Google “weight-loss tips” and you’ll get around 38 million results.
While it’s tempting to think that there’s a quick fix or a one-size-fits-all solution, there’s so much (mis)information out there that it’s difficult to know what works — and what’s a waste of your precious time and money.
Read on to find out what weight-loss tips are myths and which ones are not.
1. Myth: You Have to Cut Out Certain Foods to Lose Weight
Fact: Studies show that low-carbohydrate eating plans like the trendy ketogenic diet can help people lose weight in the short-term, but there’s no strong evidence of the long-term effectiveness or practicality of low-carb eating for weight loss.
“If you abruptly cut out carbohydrates (or any source of calories) from your diet, thereby reducing your total calorie intake, you very well may lose weight in the short-term,” says Andy De Santis, R.D., a dietitian based in Toronto, Canada.
“This has nothing to do with the carbohydrates themselves. In fact, it’s quite likely the sources of carbohydrates that people are cutting out are items like chips and baked goods, which actually contribute more calories from fat than from carbohydrates,” he explains.
Another trendy choice: gluten-free diets. While people with celiac disease and gluten intolerances have reason to avoid foods with gluten, there’s no evidence that doing so is helpful for those who don’t.
“People who follow a gluten-free diet for weight-loss purposes may start eating the variety of gluten-free products lining supermarket shelves, which are often full of more sugar and fat to help mimic the flavor and texture of products containing gluten and can even have more calories,” says Amer.
To lose weight — and keep it off — it’s important to eat meals that have a healthy balance of carbs (40 percent), protein (30 percent), and fat (30 percent) in the proper amounts.
If counting calories isn’t your thing, then using portion containers can take the guesswork (and math) out of the process.
2. Myth: Juicing and Detoxes Are Good Ways to Lose Weight
Fact: You might lose weight going on an all-juice detox, but you’ll quickly gain it back when you start eating again — and you’ll be missing out on important nutrients like protein, fat, and fiber.
“Juice doesn’t contain all of the nutrients you need to thrive,” says Chelsey Amer, M.S., R.D.N., a dietitian based in New York City.
“Vegetable and fruit juices have the fiber stripped out and instead contain just sugar, vitamins, and minerals. I would much rather you eat fruits and vegetables in their whole form because they contain fiber, which helps keep you full and because we are more satisfied when we chew real food,” she explains.
Losing weight is a nice bonus when you’re on a cleanse, but it’s not the ultimate goal; it’s the final result — establishing healthy eating habits — that will lead to lasting weight loss.
3. Myth: Losing Weight Is an “All or Nothing” Game
Fact: It’s tempting to try to change everything all at once when we think about where we ideally want to be. But you don’t have to do everything at the same time or even make radical changes.
“Don’t become wrapped up in the ‘right’ and ‘wrong’ things you have been told about health,” says Lori D’Alessandro, a certified personal trainer based in Fairfax, Virginia.
Instead, she advises adopting a few easy things — like upping your daily activity and recording your daily food intake, to start.
Eventually, those small changes will add up to bigger results — and long-term weight loss that’s sustainable.
In a behavioral study by Cornell University’s Food and Brand Lab, researchers found that people who lost the most weight were those who made small, consistent changes to the way they ate….
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