5 Misleading Dieting Tips Or Myths You Should Know The Truth About
ConsumerHealthTipsBlog.com tackles 5 common, dieting tips to help you rule out a few bogus methods of weight-loss.
While you may be familiar with many of the Ȋdo’s and don’tsȋ of dieting, you may be relying on rules that are actually false. Lets see if we can help clear up the conclusion by explaining which are based on fact and which on fiction.
1: Wait Until You’re Hungry to Eat
Myth: If you wait to eat until you are hungry, your appetite can quickly get out of control as it can just continue to build and build until it is all consuming. Research has revealed that if you choose to forgo the breakfast calories, you will actually end up eating more calories and making less healthy food choices throughout the day as a result. Further research shows that missing your morning meal can trigger fat storage and weight gain as well, by activating your body’s insulin response.
The bottom line is to never skip breakfast or any other meal. Even with a short and easy meal option, like these convenient breakfast options, can help curb your hunger. Waiting to eat until you are hungry can lead you to making poor junk food choices of refined carbs, sugar and trans fat. Instead, be sure to eat every few hours throughout the day, incorporating a few healthy snacks between meals to help keep your appetite in check. You can use this helpful scale to help assess your hunger. If you wait until you starving to eat, you will be more likely to binge.
2: Your Metabolism Makes You Fat
Truth: The butterfly-shaped thyroid gland located right beneath your Adam’s apple busily pumps out hormones that control metabolism in the body. However, the medical condition hypothyroidism can slow down the production of these hormones and slow the digestive process, causing bloating and even weight gain.
Hypothyroidism only impacts about 5% of the population. Some contributing factors to weight gain include consuming excess calories, not exercising enough, genetics, family history and unhealthy habits. Other symptoms of hypothyroidism, in addition to unexplained weight gain, include dry skin, daily fatigue and coarse or brittle hair. Call your doctor right away if you suspect you may have hypothyroidism, and start boosting your thyroid health today.
3: Eating Fat Makes You Fat
Myth: Fat is actually an essential nutrient that is vital to your overall good health, as are proteins and carbohydrates. You need fat in your diet, but the key is to choose healthy fats and only eat them in moderation. Fats provide more calories per gram than proteins or carbohydrates.
30% of your daily calories should come from heart-healthy unsaturated fats, and you must avoid unhealthy trans fats. Healthy options include olive oil, nuts, avocados, fish, flaxseed and others. Limit the amount of saturated fats you consume as well, such as whole milk, butter and red meat.
4: Drinking Water and Coffee Can Make You Lose Weight
Myth: Unfortunately, water and coffee do not have the properties to Ȋflush fatȋ from your body. Water is a life essential and contains no calories, so if you choose to replace calorie-filled drinks with water you may find yourself consuming fewer calories. While this is a healthy habit that can aid your diet, the water itself is not causing you to lose weight.
Coffee, in its own way, does act as a stimulant and can initially cause a jolt of energy and boost your metabolism. However, any sugar or cream you add to your coffee will cancel out any metabolism boost you may experience.
Do be sure to use caution when consuming caffeine to aid weight loss. Because caffeine can cause anxiety, nervousness and even insomnia, it should only be enjoyed in moderation. The recommendation is to not exceed 3-4 cups of caffeinated coffee or tea per day.
5: Gaining Weight Is Inevitable as You Age
It’s a Draw: As you age, the production of hormones that help maintain muscle in the body will begin to decrease. In addition, most people tend to become less active with age, which can also cause the loss of muscle mass. The distribution of your weight changes as you lose muscleweight, so more of your weight can be attributed to fat.
Do your part to reduce the risk of age-related weight gain by practicing simple strength training techniques. Even with just 10 minutes of exercise a few days a week can help you build back muscle and burn more fat. Whether lunges, leg lifts, pull-ups or other simple exercises, you can help take back control of your weight.
You can also help counteract weight gain with age by cutting calories and causing your metabolism to work harder. For every decade after the age of 40, you metabolism can slow down by about 5%. Beginning at age 40, you can start cutting 50-100 calories from your daily diet to combat this change.
We hope this quick overview of these 5 common tips (and some myths) will be helpful to your better health and fitness and being clear about what is real and not when it comes to losing weight!