6 Weight Loss Myths, Busted

If you want to lose weight, don't sabotage your diet with these six common mythsIf you want to lose weight, don't sabotage your diet with these six common mythsAfter weeks of holiday indulgences, many people are ready to start the New Year on a healthier foot, and often that means shedding pounds. But even the most health-savvy people can get caught up in diet myths that sabotage their goals. "Weight loss is so complex and confusing because there is so much conflicting information out there," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. With our experts' help and the latest research, we've dispelled six myths so you can start slimming down for good.

MYTH: No sweets before noon
Most people who want to lose weight assume they have to forgo dessert. But not only can you have it, you can have it for breakfast, according to a study published in March 2012 in the journal Steroids: Researchers found that participants who ate a 600-calorie, carb- and protein-rich breakfast that included dessert, such as chocolate or ice cream, lost more weight over four months (and kept more off the following four months) than a group that ate a low-carb morning meal. "Dessert for breakfast sounds so sinful," says Bonci, "but if you allow yourself a tad more indulgent breakfast, you might eat less during the day instead of trying to be really 'good' and overcompensating later."

Make it work Eat a 600-calorie or so breakfast rich in vegetables, fruit, protein, and carbs, and add a sweet if you crave it (try these Healthier Breakfast Tweaks to help you slim down). Avoid calorie bombs, like mega chocolate chip muffins, says Bonci; instead, have a shake made with vanilla yogurt, banana, peanut butter, and a little chocolate, or a banana muffin with almond butter.

MYTH: Added fiber keeps you full
High-fiber foods, like fruits and vegetables, take longer to digest and hold more water, which is why they fill you up and aid weight loss. Companies have capitalized on this by adding fiber to everything from yogurt to snack bars. But do these fibers work? University of Minnesota researchers had participants replace two meals a day with a low-fiber snack bar or one that contained 10 grams of added fiber. The results (published in the Journal of the Academy of Nutrition and Dietetics) show the added fiber had no effect on fullness and caused more bloating than the low-fiber bars. "Everyone in the food industry is jumping on the fiber bandwagon," says Bonci, "but as this study shows, not all fibers are created equal."

Make it work To quell hunger, Bonci recommends sticking with foods naturally high in fiber-whole grains, beans, fruits, and vegetables. They tend to be lower-calorie and take up more room in the stomach than processed foods with fiber.

MYTH: Add longer workouts
You may assume that going longer is always better--especially when it comes to weight loss. But a recent Danish study published in September 2012 found that this isn't always the case. During the study, researchers had overweight participants do 30 or 60 minutes of moderate exercise a day. Surprisingly, those who exercised less lost more weight during the 13-week study. What's the catch? The group that exercised longer ended up eating more throughout the day than the moderate-exercise group. In other words, the longer they exercised, the more they overcompensated for it. (Running vs. Walking: Which workout burns more calories?)

Make it work
Longer workouts may be good, but not if you overeat because of it, says Beals. Make sure you pay attention to your diet on days you do workout for longer. On the flip side, beginners should be encouraged to know you don't need to exercise for hours to see real weight loss results.

MYTH: Carbs lead to weight gain
Carbs may be essential for training, but many people still cut back if they're trying to lose weight. After all, eating lots of carbs causes the scale to go up. "Carbs act like a sponge," says Bonci, "helping you absorb water." That weight is temporary and means you're well fueled. But there's more reason to keep carbs--whole-grain carbs--in your diet. According to a study published in April 2012, participants who ate a low-calorie diet high in whole wheat for 12 weeks lost more fat than a group that ate a low-cal diet high in refined wheat, most likely because the extra fiber in whole grains was more filling.

Make it work Whenever you eat grains, make them whole, says Katherine Beals, Ph.D., R.D., an associate professor at the University of Utah. To make this a reality, cook a large batch of grains to eat all week. Add different nuts, dried fruits, vegetables, and meats to vary the flavors.

MYTH: Cut all fat
Fat is the most calorie-dense nutrient, so it would make sense that eating less of it would help you lose weight. But slashing your fat intake may have the opposite effect. In a study published in the Journal of the American Medical Association, researchers compared participants on three diets--low-fat, low-glycemic, and low-carb. Eating a low-fat diet decreased resting energy expenditure (or the number of calories you burn at rest) the most. Cutting back on fat also affected hormones essential to keeping cholesterol and insulin in check. "We need fat for many reasons," says Bonci. "It's an important fuel source for exercise. If you don't consume enough, your body will burn muscle."

Make it work "When people eat a low-fat diet, they add flavor other ways, like by eating sugar," says Bonci. She recommends 30 percent of your calories come from fat--and two-thirds of that should be the healthy unsaturated kinds from nuts, oils, fish, eggs, and avocados.

MYTH: you should only use Zero-calorie sweeteners
For those looking to shed pounds, using zero-calorie sweeteners, such as sucralose, aspartame, and stevia, may be an appealing choice, since swapping out a sugar-packed soda for a diet version is an easy way to cut calories. But according to a joint study statement by the American Heart Association and the American Diabetes Association, the scientific evidence connecting zero-calorie sweeteners with long-term weight loss is inconclusive. Why? One of the main problems is overcompensation. If you save 150 calories by drinking a diet soda, but then reward yourself with an extra helping at dinner, you've negated any calorie-saving benefit.

Make it work "If you drink lots of soda or add tons of sugar to your coffee," says Bonci, "you may want to try diet versions." However, "if using a zero-calorie sweetener gives you license in your mind to eat whatever you want, then it's not the right choice for you. You have to make sure cutting back in one arena doesn't prompt you to overdo it in another."

Read 14 More Weight Loss Myths to find out if you're guilty of these common misconceptions!

BE A GOOD LOSER Follow these simple strategies for shedding pounds--and keeping them off

Change one thing If your plan is a huge change, you won't stick with it, says Edward Weiss, Ph.D., associate professor of nutrition and dietetics at Saint Louis University. Write down five changes you'd like to make; choose one you can manage with the least disruption. Once you keep it up for a few weeks, move on to the next.

Slow down When you eat in five minutes, it doesn't give your body time to process and get full, says Margaret Harris, Ph.D., an assistant professor of nutrition at the University of Colorado Springs. By slowing down while you eat you'll enjoy yourself more, eat less, and feel satiated.

Keep a mood journal Write down not only what you eat but how it makes you feel, says Harris. This will keep you more attuned to your selections, and steer you toward healthy choices that make you feel energized.

Remember it's a lifestyle Diets offer a quick way to lose weight but rarely offer long-term solutions, says Weiss. Think of nutritional plans as just that--plans to rethink your eating patterns permanently.

--By Nicole Falcone, Runner's World

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The Truth About Yo-Yo Dieting

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