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Get Healthy and In Shape: 15 Diet Myths Debunked!

Get Healthy and In Shape: 15 Diet Myths Debunked!

Let’s be honest, we’ve all tried a crash diet now and then to try and shift a few pounds. Not all of them work, some do, though it’s never a long-term change, but why is that? We all know that diets are bad for us, but with no clear explanations for all the misconceptions that surround them it’s no surprise that we keep trying every new fad diet that come out through the media. I’m going to explain some of the myths that surround diets and give you an understanding of the right way to lose weight.

1. Going on a diet is the quickest way to lose weight

In the short term, your will power during a diet will help you shift a few pounds. Whether it’s from a liquid diet, smoothie substitutes or calorie deficit, in the beginning it will work. However, this change is only temporary – it’s not permanent. Christopher Gardner, an assistant professor of nutritional science at Stanford University School of Medicine, said: “A diet won’t work if you think of it as doing a different thing for a while and then you’re going to stop doing it.”

This mentality is what stops us from shifting the weight permanently. We should be aiming to adopt a completely new lifestyle as a whole, not just for the duration we keep up the latest fad diet.

2. Eating small meals will boost your metabolism and you will burn more calories naturally

The majority of foods we eat don’t have any impact on our metabolism. Things like caffeine may slightly and only temporarily increase your metabolism, but even this increase is not enough to have an effect on weight loss. Eating regularly helps keep your metabolism working consistently and this is good for you. It will stop your body from feeling hungry as it won’t be worried about not getting any energy from food. Large gaps in between meals can confuse your body, leading to unwanted cravings and unnecessary calories.

The only thing that’ll help you burn more calories is muscles – so get moving!

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3. Too much pasta will make you fat

Ever tried a carb-free diet? I have! I now know better though. Carbohydrates don’t make you fat, it’s the extra calories you consume as a result that do it. Like, for example, the sauces or condiments you add to the dish to make it taste better, not to mention the amount of pasta you’re actually eating. Eating pasta in moderation, like most foods, will not make you fat. Just be aware of portion control and try not to have it every day!

4. Caffeine can help you lose weight

Somewhere along the way came the assumption that drinking caffeine can suppress our appetites when we’re feeling hungry. Theoretically it can, but this isn’t exclusive to caffeinated drinks. Water will do the same thing, and drinking four to seven cups of water a day won’t lead to anxiety, sleeplessness or an increase in heart rate or blood pressure, whereas comsuming the same amount of coffee might.

If you want a hot drink, try green tea – there are countless flavours to choose from and they’re much better for your health too!

5. Milk can help you lose weight

I read once that calcium helps the body break down fat more efficiently, thus leading to more weight loss. This doesn’t have any scientific evidence to back it up. A few studies in 2000 showed that dieters who consumed dairy lost more weight than those who didn’t, but there was no explanation as to why this happened.

6. Don’t eat after 8 p.m.

Ever heard the saying “double calories at night”? Many dieters believe that you burn more calories in the morning and when you eat at night the food sits in your system and then turns to fat. But calories cannot tell time. Mary Flynn, Ph.D., a research dietician at the Miriam Hospital in Providence notes, “Your body digests and uses calories the same way morning, noon, and night.” The misbelief may have come about because you obviously move around more in the morning and throughout the day than in the evenings, so you may have less of an opportunity to burn your intake off. Just be aware what it is you’re actually eating in the evenings and ask yourself if you actually need it.

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7. Don’t eat protein and carbs together in the same meal – it’s too much!

This misconception relates to the enzymes the body uses when we digest food. Apparently eating foods that require the same type of enzymes aids digestion and evidently helps with weight loss. Your digestive system can actually handle a variety of food all at once. Christopher Gardner says, “There is no proof that eating protein and carbohydrates separately aids digestion or weight loss.”

So eat up, mix up and just enjoy your food!

8. To lose weight you need to cut down your calorie intake drastically

I’m not going to say drastically cutting calories won’t make you lose weight, because it will. But the damage it does to your body is not worth it. Not to mention that maintaining a calorie deficit of however much for the rest of your life is quite considerably unrealistic. This means the inevitable will happen – you’ll pile back on the pounds when you go back to how you ate before.

It’s not about eating less, it all about eating more of the right things.

9. Diet foods help you diet

We believe labels like “low fat,” “low carb,” “no added sugar,” etc. make losing weight easier. The truth is these labels don’t always equate to low calories and certainly don’t equal nutritious meals or snacks. Recent studies carried out by Robert Lustig have suggested that when the fat is taken out of foods and replaced with artificial sugar replacements that are low in calories this is actually much worse for our health than the stuff removed in the first place.

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My advice? Stick to healthy foods that are natural, and that you can trust.

10. Eating fats make you fat

If you’re trying to lose fat, then why eat it, right? Wrong! Fat is not the enemy per se. Fat-rich products like cakes, chocolate bars, sweets, etc. won’t be good for you as a whole, let alone your waistline. Good fats on the other hand are essential for maintaining good cholesterol, keeping your arteries clear and your health in general in check. Fats also help with the absorption of certain vitamins and phytonutrients (compounds in plants that help promote good health).

You just have to be careful which fats you’re eating. But remember: dark chocolate is good for you!

11. Snacking is a bad idea

Not many diets promote snacking. They mostly dictate what we can or can’t eat, the amount of calories we should limit ourselves to and to control portion sizes. What they don’t tell us is how to handle the food we want in between meals, and because of this we think that snacking isn’t good for us and that we shouldn’t do it if we’re trying to lose weight.

In actual fact, snacking in between meals can actually help us eat less and beat off the urge to overeat or binge later. The only thing to be wary of it what it is you’re snacking on. Make it something healthy. Try a fruit salad, nuts or even go adventurous and have an apple or banana with some peanut butter! Just make sure you’re enjoying the food you’re eating.

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12. You can eat what you want so long as you exercise

Some of us find it hard to eat the foods that are commonly associated with diets, so we compensate for a bad diet by overexercising.

Unfortunately, you can’t work off a bad diet. You need to be willing to make a lifestyle change. The fact is, your metabolism slows down as you age, and as a result you often have to either eat less or exercise more to avoid gaining weight. There is a common saying that abs are made in the gym but earned in the kitchen, meaning you have to back up your exercise with the right foods.

13. Cholesterol is bad for you

When we hear the word cholesterol, we automatically place a negative stigma on it. But there’s both good and bad cholesterol. That good cholesterol helps to build cells and make vital hormones that are essential for a balanced diet and healthy well-being. And that bad cholesterol is what builds up in your arteries and causes serious health risks.

14. Vegetarians can’t build muscle

People assume vegetarians just eat leaves and salads all the time and they struggle to gain muscle because they don’t eat meat. But meat is not the only source of protein. Cheese, nuts, pulses and grains all contain protein, and when eaten right can deliver the same benefit for gaining muscles as meat does. While protein is an essential part of a balanced diet, too much of it can cause damage to the kidneys. This is because the body can only store a certain amount of it and too much can cause long-term side effects. So as mentioned before, take the “in moderation” approach to food and you’ll be fine!

15. The scale is the only way to measure progress

Many diets focus on getting to that goal weight. They advertise losing seven pounds in four weeks and to have regular weigh ins to track progress. It’s really not the best way though. While it can be an indication of progress, your weight will fluctuate daily, weekly and monthly. This is because when you exercise you will be burning your fat but simultaneously you will be building your muscles. You may believe that muscles weighs more than fat but it is simply less dense, meaning one pound of muscle takes up less space than one pound of fat. So, how can you measure your progress? Simple. Take your own measurements: waist, arms, legs, neck, bust, chest, etc. This will help you have a clearer picture of your progress without getting fixated on a number.

I hope by reading this you’ll look into diet myths in more detail and consciously make the decision to not get caught up in them. The only real way to lose weight and keep it off is to eat healthily, exercise and be good to yourself.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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