12 Weight Loss Myths

www.weightwatchers.co.uk

Are misconceptions about weight loss sabotaging your own efforts? We talk to the experts to tackle some of the most common questions...

Have you ever heard, 'The less you eat, the more you'll lose' or 'Don't eat anything after 7pm'? We uncover the truth behind these common weight loss myths.
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1. 'If I cut out all the fat, I'll lose weight'
Fat is the most concentrated supplier of calories, but it's also an essential nutrient for wellbeing. It's common for many people to be confused about fat. We've been so fat-focused for many years, that most people check fat content on nutrition labels and buy low fat products. However, these can still have lots of added sugar and so be moderate to high in calories.
Good sources of essential fats include nuts, seeds and fish. You can also reduce your intake of 'bad' fats by switching to low fat dairy products, eating less meat and baked goods.

2. 'To burn tummy fat I should do lots of sit-ups'
Exercising specific muscle groups doesn't burn fat from that area. But restricting your calorie intake and exercising burns fat from all over the body, so sit-ups will have a good long-term effect. It won't melt fat away from your tummy, but it will help make you look more toned.

3. 'I can't lose weight – I'm big boned'
It's true that our shape and bone structure are defined largely by genetics, but environmental factors such as diet play a huge part too. Genes may define the weight range you fall into, but you control where you fall within that range.

4. 'I need to go on a diet'
A diet promising you'll lose 1st in two weeks may be tempting, but is ultimately doomed to failure. Going on a 'diet' often provokes feelings of deprivation, which means you quickly get tired of it and regain any lost weight. Instead, focus your attention on adopting healthy eating and physical exercise habits that you can keep up for good.

5. 'Lifting weights will make me bulk up'
This old myth still makes some women avoid strength training. Muscle takes up less space in the body than fat because it's about 2.5 times denser. It also has a higher rate of metabolism than fat, and helps you burn more calories. So in fact, weight training will result in a sleeker silhouette, not the other way around.

6. 'The less I eat, the more I lose'
The best way to lose weight and keep it off is slowly and steadily. You need a certain amount of calories to function, and not getting them can slow your metabolism. Plus, if you don't eat enough, you might make up for those missing calories by snacking. If you skip breakfast, you're more likely to end up eating extra calories mid-morning. Breakfast is particularly important as it refuels your body after sleeping and causes energy to be burned more efficiently during the day.

7. 'Carbs are the enemy'
Anti-carb crusaders have taken foods such as bread and potatoes off the menu for many slimmers. It's a myth that carbs on their own lead to weight gain. There is no evidence to suggest that high carbohydrate intakes are associated with increased levels of being overweight or obese. Some people also mistakenly believe that high-carb foods are always high-calorie foods. But that's not always true. For example, bread contains around the same calories as an apple."

8. 'I shouldn't eat anything after 7pm'
Successful weight loss isn't so much about when you eat, but what and how much. There's no research to support that eating after a magic time in the evening leads to greater weight gain. But snacking in the evening can be a trap for many people, so she recommends that if you can't resist an after-dinner treat, save POINTS® values from earlier in the day and enjoy with a free conscience.

9. 'I can't keep to the goals I set'
Sticking to a weight loss programme long term isn't always easy. But many slimmers are guilty of setting unrealistic goals from the start. You can't expect to shed a large number of stones in a matter of a few weeks, any more than you can start training for a marathon from scratch one day and expect to run it the next. The best way to achieve your ultimate goal is to set a series of smaller, progressive goals, and reward yourself for achieving each one. Slow and steady is always the healthiest and most effective approach.

10. 'I can lose weight through exercise alone'
Regardless of how much exercise you do, you still need to follow a healthy eating plan in order to effectively lose body fat and keep it off. The best thing to do is avoid being famished after exercise by eating a light meal or healthy snack an hour or two before you start. Also, make sure you are well hydrated before and during exercise, and continue drinking water after you stop.

11. 'I need to wait until the time is right'
It's all too easy to put off taking that first step, but chances are that if you wait until after Christmas/winter/your birthday, you'll only find another excuse for delaying the start of a healthy eating plan. Instead of making grand plans for the future, make small changes in the present. There's always something you can start today. People very often think in a black and white way and feel they're either doing everything well or not doing anything well at all. The key is to think more in terms of making realistic lifestyle changes and not to be discouraged if you have a setback.

12. 'To lose weight, you need willpower'
Willpower is not something you either have or don't have. It can vary from day to day depending on your emotional state. Instead of thinking you must resist every temptation and berating yourself when you don't, concentrate on leading a healthy lifestyle that incorporates occasional treats. "If you make small, maintainable changes to your behaviour, 'willpower' is less likely to be a barrier to achieving your goals," says Leah Brennan.