Quick Weight Loss Tips

Meal Myths

Myth: “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you
want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily
physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are
low in calories.

Tip: When trying to lose weight, you can stil  eat your favorite foods—as long as you pay attention to the
total number of calories that you eat.

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of
the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to
improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the
serving size too—it may be less than you are used to eating.


Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with  a friend. Sip on water or fat-free milk instead of soda.
Choose salads and gril ed foods, like a gril ed chicken

breast sandwich or small hamburger. Try a “fresco”  taco (with salsa instead of cheese or sauce) at taco
stands. Fried foods, like french fries and fried chicken,  are high in fat and calories, so order them only once
in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat,
high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier
than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat smal  meals throughout the day that include a  variety  of  healthy,  low-fat,  low-calorie  foods.
For  more  information  about  healthy  eating,  read the Weight-control  Information  Network  brochure 
Healthy  Eating  and  Physical Activity Across Your Lifespan: Tips for Adults.


Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical
activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No
matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten
that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are
distracted by the television.