Weight Loss and Meal Myths
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.
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.
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Physical Activity Myth
Physical Activity Myth
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle
burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting
still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training,
combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most
days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large
rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you
lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle
burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting
still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training,
combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most
days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large
rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you
lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.
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Weight Loss and Food Myths
Food Myths
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat.
However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein,
dietary fiber, and minerals such as magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken,
and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy
nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork
tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also,
pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but
they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein
to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some
yogurt are fortified with vitamin D to help your body use calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/
low-fat milk or equivalent milk products.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy
products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small
amount of vitamin D)
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories
and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than
nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss.
But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large
amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as non vegetarian diets to make sure they are balanced.
Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian
eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides al of the nutrients your body needs.
Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat.
However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein,
dietary fiber, and minerals such as magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken,
and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy
nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork
tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also,
pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but
they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein
to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some
yogurt are fortified with vitamin D to help your body use calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/
low-fat milk or equivalent milk products.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy
products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small
amount of vitamin D)
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories
and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than
nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss.
But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large
amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as non vegetarian diets to make sure they are balanced.
Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian
eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides al of the nutrients your body needs.
Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
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Weight-loss and Nutrition Myths
Diet Myths
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low- carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits,
vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low- carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits,
vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
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Some More Weight Loss Dieting Myths
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in
calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also
good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over
eat them.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat,
pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat).
But, they also contain healthy essential nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include
pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground
beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of
cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milk and some yogurt products are fortified with vitamin D to help your
body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. If you cannot digest lactose (the sugar found in
dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages
that offer calcium and vitamin D (listed below).
1. Calcium: calcium supplements, fortified fruit juice, soy-based beverage, or tofu made
with calcium sulfate; canned salmon; dark leafy greens like collards or kale
2. Vitamin D: vitamin D supplements, fortified fruit juice, soy-based beverage, or cereal
(getting some sunlight on your skin also gives you a small amount of vitamin D
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in
calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also
good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over
eat them.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat,
pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat).
But, they also contain healthy essential nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include
pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground
beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of
cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milk and some yogurt products are fortified with vitamin D to help your
body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. If you cannot digest lactose (the sugar found in
dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages
that offer calcium and vitamin D (listed below).
1. Calcium: calcium supplements, fortified fruit juice, soy-based beverage, or tofu made
with calcium sulfate; canned salmon; dark leafy greens like collards or kale
2. Vitamin D: vitamin D supplements, fortified fruit juice, soy-based beverage, or cereal
(getting some sunlight on your skin also gives you a small amount of vitamin D
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Weight Loss Dieting Myths
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of
these diets. But diets that strictly limit calories or food choices are hard to follow. Most people
quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they
may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate
(more than 3 pounds a week after the first couple weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder that can be painful).
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose
weight and keep it off. By adopting healthy eating and physical activity habits, you may also
lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But
getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a
balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart
disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to
constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also
make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can
lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in
your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a
risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially
risky for pregnant women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that
includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose
weight. By following a balanced eating plan, you will not have to stop eating whole classes of
foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You
may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Medical studies show that a diet with extra protein and a low fat can help improve your weight
loss success and appetite control. However, adequate carbohydrate consumption is vital to help
maintain good health and energy levels along with good protein intake and reduced fat intake.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some
vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and
calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour
cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important
source of energy for your body.
Tip: A healthy eating plan is one that:
ñ Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products.
ñ Includes lean meats, poultry, fish, beans, eggs, and nuts.
ñ Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
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 still eat your favorite foods—as long as you pay
attention to the total number of calories that you eat, and include more healthy foods in your diet.
Myth: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or nonfat foods have just as many calories as the full-fat
version of the same food 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 Panel 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: 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 small meals throughout the day that include a variety of healthy, low-fat, low-calorie
foods.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
"bulk up."
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle,
and muscle burns more calories than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you
up." Only intense strength training, combined with a certain genetic background, can build very
large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking
2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a
week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or
do household or garden tasks that make you lift or dig.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of
these diets. But diets that strictly limit calories or food choices are hard to follow. Most people
quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they
may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate
(more than 3 pounds a week after the first couple weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder that can be painful).
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose
weight and keep it off. By adopting healthy eating and physical activity habits, you may also
lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But
getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a
balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart
disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to
constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also
make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can
lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in
your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a
risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially
risky for pregnant women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that
includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose
weight. By following a balanced eating plan, you will not have to stop eating whole classes of
foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You
may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Medical studies show that a diet with extra protein and a low fat can help improve your weight
loss success and appetite control. However, adequate carbohydrate consumption is vital to help
maintain good health and energy levels along with good protein intake and reduced fat intake.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some
vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and
calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour
cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important
source of energy for your body.
Tip: A healthy eating plan is one that:
ñ Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products.
ñ Includes lean meats, poultry, fish, beans, eggs, and nuts.
ñ Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
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 still eat your favorite foods—as long as you pay
attention to the total number of calories that you eat, and include more healthy foods in your diet.
Myth: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or nonfat foods have just as many calories as the full-fat
version of the same food 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 Panel 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: 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 small meals throughout the day that include a variety of healthy, low-fat, low-calorie
foods.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
"bulk up."
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle,
and muscle burns more calories than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you
up." Only intense strength training, combined with a certain genetic background, can build very
large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking
2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a
week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or
do household or garden tasks that make you lift or dig.
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