Weight Loss Myth or Fact?

Female Weight Loss
If I diet, I won't be able to eat the foods I like ice cream and chocolate.
Once I start dieting I'll just put on the weight after I lose it.
Eating late at night won't cause me to gain weight. If I reduce my calories by 800 I can break through my weightloss plateau.
I should never have seconds if I'm dieting.
When I'm dieting it's a good idea not to ignore my cravings.
If I want to lose weight, I shouldn't eat in between meals.
A lot of breakfast foods leave you feeling hungry for the rest of the day.
Vegetarian diets are not a good way to lose weight.
Fasting is a great way to drop the pounds fast if I'm having problems losing weight.
I can eat anything and lose weight as long as it's fat free.

If I diet, I won't be able to eat the foods I like ice cream and chocolate.
Myth. There are no "good" and "bad" foods. When it comes down to weight loss, the key element to a successful diet is input = output. If you consume more calories than you use up, you will store the extra calories as fat. It doesn't matter what kinds of foods you consume. However, if you want to lose weight effectively it's a good idea to avoid foods loaded with carbohydrates and complex sugars. These foods are high in calorie content and will take up a majority of your recommended daily calorie intake.

Once I start dieting I'll just put on the weight after I lose it.
Myth. The weight will not come back as long as you maintain your new lifestyle. Unfortunately, many people resort to their old habits once they shed the weight off. A successful weight loss management program is a life long commitment that involves creating a healthy relationship with food, as well as building an active lifestyle.

Eating late at night won't cause me to gain weight.
Fact. Your body processes calories the same way at night as it does during the day. However, the foods that people tend to eat after dinner - cookies, cake, chips, pie, and other treats are usually high in fat and calories.

If I reduce my calories by 800 I can break through my weightloss plateau.
Myth. When you eat fewer than 800 to 1000 calories less than your usual daily intake, your body will turn down its natural thermostat to conserve calories. That's because your body automatically wants to maintain your current weight status. The best way to keep your metabolism active is through exercise. Balancing a sensible diet with an exercise regimen is a sure way to shed those unwanted pounds.

I should never have seconds if I'm dieting.
Myth. You should never use the plates as a guide to how much food you should have. The best way to monitor your intake is by reading fullness clues from your body. Using your appetite as indicator is a healthier way to watch what you eat.

NOTE: Eat slowly. When you eat slower your body can digest food better and more efficiently. You can also recognize when you've had enough food much more easily.

When I'm dieting it's a good idea not to ignore my cravings.
Fact. Sometimes having a small portion of your cravings can temporarily satisfy you. It's much easier to give in at the beginning. That way you don't resort to eating tons of other foods just to get by.

If I want to lose weight, I shouldn't eat in between meals.
Myth. Most people need to eat every 3-4 hours to avoid the risk of overeating. Many times when you starve yourself until the next meal, you're appetite increases. Dividing your calories into three meals and two or three snacks is a good way to tide you over till the next meal.

A lot of breakfast foods leave you feeling hungry for the rest of the day.
Fact. Typical breakfast foods such as danishes, toast with jelly, and bagels, are mainly carbohydrates. These foods are generally satisfying at first. However, they are usually out of your system within 30 minutes. Eating foods with proteins and little fat can give you longer lasting energy and help you make it through the morning.

Vegetarian diets are not a good way to lose weight.
Fact. Becoming a vegetarian doesn't necessarily guarantee that you'll lose weight. Vegetarian diets like other diets can be high in fat and cholesterol, low in fiber, or both. Many vegetarian diets use dairy products or nuts to supplement for protein. These foods are high in cholesterol and can cause health complications and nutritional deficiencies if they are relied on too much.

Fasting is a great way to drop the pounds fast if I'm having problems losing weight.
Myth. You can lose weight by fasting. However, most of the weight will be muscle and water. There are misconceptions among dieters that fasting helps clean out your system. In actuality, the opposite occurs. Your body builds up chemicals called ketones. Ketones put stress on your kidneys, and can be harmful even fatal. Not to mention, they can also give you bad breath.

I can eat anything and lose weight as long as it's fat free.
Myth. Fat-free foods are not calorie-free foods. Many fat free foods use sugar to add flavor, which can process into fat if too much is consumed. It's a good idea not to avoid fat totally. Fat can give you staying power and keep your hunger down till the next meal.