The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.
More and more people are becoming overweight and obese than ever before and the numbers are steadily rising. Around 70 percent of men and 55 per cent of women are carrying too much body fat and 25 percent of children are now classified as overweight or obese. This means that the incidence of obesity related disorders, such as coronary heart disease and diabetes, is also on the rise
No magic weight loss potion
There are many unhealthy misconceptions about weight loss. There are no magical foods or ways to combine foods that melt away excess body fat. To reduce weight, you need to make small changes to your lifestyle. You need to change the way you eat and increase your physical activity.
Dietary fats may cause weight gain
Fats contain about double the amount of calories (kilojoules) per gram than carbohydrates and protein. They are a very concentrated form of energy. If you eat a lot of fat, you are likely to gain weight. The Type of fat you eat is important. Polyunsaturated and monounsaturated fats (from fish and plant sources) provide some health benefits and should be included in small amounts in your diet. Saturated fat from animal sources can have a negative impact on your health. I you eat more calories than you use, you will gain weight, whether those calories came from fats, carbohydrates or proteins.
Low, moderate or high-carbohydrate diets
In the short term, very low carbohydrate diets can result in greater weight loss than high carbohydrate diets, but in the long term, weight loss differences appear to be minimal. Very low carbohydrate diets can be unhealthy, as carbohydrates are the preferred fuel source for your body to work effectively.
Five food myths exposed
- Potatoes make you fat – false
It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are your body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter. However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them. (For example, butter and sour cream are high in fats.) You have to regularly eat more energy than your body needs to put on weight. This is harder to do with High-carbohydrate foods than high fat foods, because carbohydrates contain about half the amount of energy (calories) compared to fat. When choosing high Carbohydrate foods such as grains and cereals, wholegrain options are better.
- Single food Diets really work – False.
There are plenty of diets based on the belief that your digestive system can’t handle a combination of foods or nutrients. Commonly, carbohydrates (such as grain foods) and proteins (such as meat) are said to ‘clash’, leading to digestive problems and weight gain. The opposite is true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal rich in plant based iron like beans and rice, lentils and other legumes.
Very few foods are purely carbohydrate or purely protein, most are a mixture of both. Your digestive system contains enzymes that are perfectly capable of breaking down all the foods you eat. Single food diets should be avoided.
- Breakfast should consist of fruit only – false
There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which your body needs for fuel after not eating all night long. Fruits are, however, a good source of fiber and vitamins.
Breakfast Cereals and wholegrain breads and muffins are a much better choice of carbohydrate to get you going in the morning. You can add fruit to your breakfast for additional nutrients and taste.
- There are magical foods that cause weight loss –false
Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fiber comes closest to fulfilling this wish, because it provides a feeling of ‘fullness’ with minimal calories. High fiber foods such as fruit, vegetables, wholegrain bread and cereals, and legumes also tend to be low in fat.
- Drinking while you are eating is fattening – false
The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up. In fact, evidence suggests that drinking water with your meal improves digestions. Calorie heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more fattening.
The key to weight loss
The best way to lose weight is slowly, by making small, changes to your eating and exercise habits. Aim for a healthy waist circumference of less than 37 inches (94 cm.) for men…and less than 31 inches (80 cm.) for women.
Suggestions for safe and effective weight loss include:
- Don’t’ crash diet. You’ll most likely regain the lost weight within five years.
- Cut down the dietary fats, especially saturated fat, and choose low fat varieties where possible.
- Cut back on refined sugars
- Increase your intake of fresh fruit, vegetables and wholegrain breads and cereals.
- Consume less alcohol
- Eat less takeaway, snack foods and sugary drinks.
- Exercise for approximately 30 minutes on most days of the week. Introduce more movement into your day, try to include 30 minutes of walking daily.
- Don’t eliminate any food group. Instead, choose from a wide range of foods every day and choose ‘whole’ less processed foods. Have a regular pattern of eating and stick to it.
Things to remember
- Crash dieting can affect your physical and mental wellbeing
- There are NO magical foods or ways to combine food that will help you to lose weight
- The best way to lose weight is slowly, by making small, changes to your eating and exercise habits.
I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !