By Anna Bondy Weight Loss Myths Misconceptions MYTH

By Anna Bondy

Weight Loss Myths & Misconceptions MYTH: Crash dieting is an effective way to lose weight. • When you crash diet, you lose mostly water weight • If you eat less than a minimum number of calories your body will start holding onto fat, rather than losing it MYTH: I can just get all my vitamins from a pill if I don’t get them from food • The vitamins in a pill are not well absorbed as the vitamins in food • There are multiple components in food that have health benefits, such as antioxidants and phytonutrients that you can only get from that food

Weight Loss Misconceptions MYTH: A detox diet is a great way to jumpstart your diet • The body naturally detoxifies itself on a daily basis • A detox can actually be more harmful than helpful MYTH: Green tea extract and grapefruit extract will boost my metabolism and help me lose weight. • These supplements are not well-regulated and may be dangerous to your health • All of them require diet and exercise to achieve a weight loss

MYTH: A high-protein, low carb diet will help me lose weight • High-protein diets are also high in fat • Carbohydrates are an important source of energy, and are the main source of energy for your brain MYTH: A gluten-free diet will help you lose weight • Some gluten-free products are actually higher in calories • Speak with your doctor if you have questions about gluten tolerance MYTH: All that matters is calories in, and calories out • You still need a balance of protein, carbs, fat, fiber, vitamins and minerals

Understanding BMI - BMI is the ratio of kilograms to meters squared - It is not accurate for athletes or those with a lot of muscle mass - Percent body fat should also be taken into consideration - Always remember BMI is used as a guide, but your health care provider can give you better insight on what is an appropriate weight for you BMI < 18. 5 Classification Underweight 18. 6 – 24. 9 Normal 25 – 29. 9 Overweight 30 – 34. 9 Obesity I 35 – 39. 9 Obesity II 40 + Obesity III

What’s Your BMI?

Setting Weight Loss Goals - Long-term weight loss goals are great, but you should have some short-term goals in between to keep you on track and motivated Some common short-term goals include: • • Lose 10% of body weight Drop one pant size Exercise 30 minutes twice a week Consume 5 servings of fruits and vegetables 7 days a week - By making your goals SMART, you are more likely to succeed!

What are SMART Goals? Specific • Decide how many times you want to complete this goal each week • Instead of “I will exercise more”, try “I will exercise 30 minutes, 3 times a week” Measurable • Choose a goal that you will know when you completed it • Instead of “I will eat healthier”, try “I will eat 3 servings of vegetables, 7 days a week” Attainable • Give yourself adequate time to complete the goal, and don’t choose a goal that you know you can’t achieve • Instead of “I will cook all my meals from scratch”, try “I will serve a healthy, family meal 3 nights a week”

What are SMART Goals? Realistic • Think about what you already can do, and make a new goal that will fit into your life • Instead of “I will run a marathon”, try “I will decrease my mile time from 14 minutes to 10 minutes in 3 months” Timely • Give yourself a time limit to complete this goal. If 3 months pass, and you don’t meet your goal, reassess whether it is a SMART goal for you and give yourself some extra time – 2 weeks, 3 months, 6 months, whatever you need to realistically complete that goal. • If after 3 months, you have already completed your goal, challenge yourself to do even better! • If your initial goal was to walk three times a week for 30 minutes in 3 months, set a new goal to walk 5 times a week for 30 minutes in 6 months. • Continuing to challenge yourself with new goals keeps healthy living more exciting!

Work in Physical Activity There are easy ways to get in activity through every day activities: • Take the stairs instead of the elevator • Park your car in the back of the parking lot and walk in • Skip the drive through, and walk inside to run your errands • Use commercial breaks to do 10 push-ups or 15 crunches • Walk around the mall or the zoo • Offer to help lift some boxes for a neighbor • At work, go talk to someone in person, rather than sending an email • Use part of your lunch break to take a ten minute walk around the building

Goals that will take your Exercise Routine to the Next Level ***Always consult your doctor before starting a new exercise routine*** Aim to increase the amount of time you spend at your favorite activity • “I will increase my walking time from 30 minutes, 5 times a week to 45 minutes, 5 times a week in 2 months. ” Increase the number of work outs per week • “I will work out 4 times a week instead of 3 times a week in 3 months” Get some variety in your workouts by introducing weight-bearing exercises to your routine or taking a yoga class • “I will add a yoga class once a week for 1 month” After the time period has elapsed, re-assess if you want to continue or whether you need more time to complete the goal, and give yourself another measurable period of time to complete it

Focus On: Fluids What qualifies? • Water, juice, milk, tea, coffee • Limit caffeinated beverages, sports drinks and soda How much do you need? • Adults need 8 to 12 cups of water per day, depending on physical activity and certain medical conditions Tips to Get More • Drink a glass of water as soon as you get up each day. • Every morning, fill a 64 -ounce to 96 -ounce container with water for the day. When you drink all the water in the container, you have met your daily water need of 8 to 12 cups. • Add slices of lemon, lime or orange to water for a hint of flavor. • Enjoy water breaks instead of coffee or tea breaks. • Keep a cup of water on your desk to sip on as you work at the computer. • Instead of a soft drink, or soda, reach for bottled water in the convenience store, as well as from the vending machine. • At social gatherings substitute sparkling water for alcoholic drinks, or alternate them.

Sources http: //www. clemson. edu/extension/hgic/food/nutrition/n utrition/special_needs/hgic 4151. html http: //www. choosemyplate. gov/food-groups/grainstips. html http: //www. mayoclinic. com/health/fiber/NU 00033/NSECT IONGROUP=2 http: //www. csrees. usda. gov/nea/food/pdfs/hhs_facts_fats. pdf