Living Smart: Ditch the diet myths, lose the weight

It’s that time of year again—the time for New Years resolutions.

Of course, weight loss is the most popular resolution, as nearly two-thirds of Americans are overweight.

Obstacles to success are the myths we have come to believe, perpetrated by a diet industry that promises miracle cures and our hope for some simple fix. As consumers, we need to educate ourselves and a good place to start is debunking some commonly believed myths about dieting.

Lose 30 pounds in 30 days. Any product or program that promises a huge weight loss in a short time is false and unhealthy.

Quick weight loss may be tied to water weight or yo-yo dieting habits. The loss is usually regained rapidly.

Products and pills can’t replace healthy eating and exercise, either. Losing weight and maintaining the loss depends on a lifestyle change that doesn’t happen overnight.

Always consult your physician before beginning any weight loss program.

Lose weight by not eating. Starvation dieting may produce some quick and short-lived results, but it deprives us of necessary nutrients and can lead to serious illness.

It may lower our metabolic rate or reduce muscle mass—not fat. Starvation dieting also sets you up to gain the weight back quickly.

Carbohydrates are bad. I cringe when I hear that someone is on a “low carb” diet.

It is important to distinguish between simple carbohydrates or starches such as sugar, pastas and breads, and complex carbohydrates such as vegetables, fruits, beans and whole grains that provide vital vitamins and fiber.

Healthy carbohydrates should make up about 60 percent to 65 percent of our daily calorie intake.

Fat is bad for you. Some fats are bad, but fat is essential and should make up to 20 percent to 25 percent of our caloric intake.

However, your choice of fats is critical. Focus on unsaturated or monounsaturated fat, and keep your diet low in saturated fat, trans fat and cholesterol.

Don’t eat at night. It is the total number of calories and the types of foods that you choose—not the time of day when you eat—that makes the difference.

As Dr. Shari Lieberman, Ph.D., author of “Dare to Lose,” says, “In Europe, they eat at 10 p.m. and they are half the size of Americans.”

However, you may consume less food overall if you allow yourself fewer hours to eat. One example is eliminating after-dinner snacks.

It is advisable to eat five times during the day—three meals and two snacks—and avoid going for long periods without eating, which tends to encourage overeating.

Diet sodas aid weight loss. While I do enjoy a diet cola, as far as I know there is no scientific evidence that shows that diet sodas help you lose weight.

On the contrary, artificial sweeteners—the most common in diet drinks being aspartame—present the risk of side effects and according to one study may stimulate appetite.

Salad bars are healthy and low-calorie. While they can be healthy and low-calorie, it depends strictly upon the choices you make.

Cheese, bacon bits, oil and creamy dressings all add up to a lot of fat and calories. Add to that the rich soups and breads served in some salad bar restaurants, and you have a calorie-laden meal.

Stick with greens, vegetables and oil and vinegar dressing, and you have made a wise choice. Low-fat dressings may be high in calories, so always check the label and measure your serving size.

You have to join a gym. Gyms aren’t for everyone. There are many other ways to get exercise, such as sports, hiking, dance classes and swimming.

Thirty to 60 minutes of moderate physical activity most days of the week is recommended for health maintenance. It is also essential to balance your activity level with your food intake. Activity isn’t just for weight loss; it’s key to staying healthy and independent as we age.

Don’t weigh yourself every day. While some of us hate to step on a scale, others find regular weighing helps them stay focused.

Measuring body fat, or taking body measurements and checking them regularly, can be motivating.

A great way to continue educating yourself is to use the internet. Check out the following sites for some sound nutritional advice: www.MyPyramid.gov, www.Prevention.com, and www.nutrition.gov.

Ann Sirianni is a certified fitness trainer. 465-1221 or gvfitness@cox.net