Weight Management

Fact and Fallacies on weight Loss

Jwaher Al Neama/ Nutritionist
ASPETAR
11 January, 2016

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Are you looking for a quick and easy way to reduce your weight? There are hundreds of foods, products, and diet plans that promise to deliver that. The problem is, if any of them actually worked for long-term weight control, then overweight and obesity would not be a major public health concern!

Be smart and aware of what you eat to maintain optimal health and weight. In this issue we will discuss the truth behind some common weight loss misconceptions:

 

1. Certain Food/beverage Increases Metabolism and Help You Lose Weight

 

This appears to be true. Some common Foods and beverages proposed as weight loss aids include green tea, black tea, chili (capsaicin), ginger, Lemons, coffee, caffeine, extra protein, various herbs and spices and many others. Those foods or their derivatives may affect metabolism to some extent, but this still needs more studies to prove it.

Although consuming these foods is almost not harmful, and may even help with a small amount of weight loss, but it tends to detract from the central theme of weight loss, which is to eat healthy and exercise more.

So it’s not that these foods are completely useless, it’s just that claims for fat loss are usually highly overstated and you will be better if you concentrate on the larger picture of calorie restriction and exercise.

 

2. Eating Breakfast make you Slimmer

True. Eating breakfast reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as sweets. Moreover, a healthy breakfast refuels your body. Routinely skipping breakfast is associated with decreased physical activity which may lead to weight gain.

 

3. Carbohydrates are Fattening

 

The answer is that if you eat more than your energy requirements, the excess will get stored as fat. This applies to carbohydrates as much as fat and protein.

 

4. Some Diets can help you to lose Weight more than others

 

The answer is: 'not much' -- total calories restriction is still the most effective way to lose and maintain the weight loss over the longer term. Other too restricted diets tend to provide more rapid weight loss in the short term.

Some dietary patterns may make you feel less hungry after a meal and result in lower consumption over a 24-hour period, For example, the Atkins low-carb diet. Diets high in fiber and protein may provide this advantage. Combining low fat with higher protein and fiber rich fruit, vegetable and whole grains may be the best combination of all for weight loss.

 

5. Snacking Is Always a Bad Idea if you want to lose weight

 

Snacks in between meals might actually help you eat less, and prevent overeating or binging later. In fact, it is recommended that you have five smaller meals a day, instead of eating your calories all in one sitting.

One of the main reasons snacking has a bad effect on weight is because of the choices we make like chips, cookies, candies, and other fattening treats. So swap your snacks to more nutritious less calorie ones. Replace a bag of chips when you're hungry by moderate amounts of fruits, vegetables, low-fat cheese, yogurt, or nuts-- and try to eat things you don't normally have during mealtime to attain healthy balanced diet.

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