The best way to achieve and maintain a healthy weight is by eating a well-balanced diet, which includes a variety of high fibre foods, proper portion sizes, and including regular activity. By keeping things simple, you will be more likely to take the weight off and keep it off!
MYTHS:
Food eaten after dinner goes straight to your thighs
Never snack between meals
Eating fat causes weight gain
To lose weight you must eat less
Carbohydrates are fattening, or “empty calories” and should be limited
Dairy products are fattening and unhealthy and adults don’t need them
Vegetarians are healthier than those who eat meat
People who are thin are healthier than people who are overweight
(Got another myth to add to this list? Tell us about it!)
MYTH: Food eaten after dinner goes straight to your thighs.
REALITY: It doesn’t matter what time of day you eat. It is all about "calories in" vs "calories out" that determines whether you gain, lose, or maintain your weight. Also, limiting when you allow yourself to eat can put you out of touch with you hunger signals. Listening to your body and eating when you are hungry, whether this is at 4 pm or 11 pm is the best way to stay at a healthy weight and not be burdened with guilt for eating late at night.
MYTH: Never snack between meals
REALITY: Adding small snacks between meals will boost your metabolism and make you feel more energetic making it easier for you to lose weight. It also takes the edge off your hunger, preventing you from overeating at the next meal. The important thing is that you choose a healthy snack, for example, fruits or vegetables, yogurt, air-popped popcorn, or some high fibre/low fat crackers.
MYTH: Eating fat causes weight gain
REALITY: Everyone needs fat in their diets to stay healthy. Fat is an essential nutrient, which provides our bodies with energy, carries some vitamins into our blood stream, makes hormones, and keeps our skin and hair healthy. There are also different types of fat, like omega-3 fatty acids, that have proven beneficial effects on our health. Fat-free products are everywhere in the marketplace, but often contain the same or more calories than their fat-containing versions. Excessive calories causes weight gain...NOT FAT!
MYTH: To lose weight you must eat less
REALITY: Eating less would appear to be the most likely answer to losing weight successfully. An overly restrictive diet is usually quick and is largely a result of water and some muscle loss. Over time, the body compensates for the lack of energy by reducing the amount of energy it uses and reduces your metabolic rate. The less you eat, the more adept the body becomes at storing and holding on to calories. Limiting calories is the answer, at least in part, to losing weight, but over-restricting is counterproductive.
MYTH: Carbohydrates are fattening, or “empty calories” and should be limited
REALITY: Carbohydrates are an important source of energy for your body. The important things to remember about ANY energy source are portion size and calorie content. An important factor is choosing carbohydrates which are high in fibre and vitamin-rich like whole grain breads and cereals, and fruits and vegetables. These have will keep you feeling satisfied for much longer, even with smaller portions.
MYTH: Dairy products are fattening and unhealthy and adults don’t need them
REALITY: Dairy products have many nutrients your body needs. They have calcium and vitamin D to help build and maintain strong bones. Dairy is also has protein to build muscles and help organs work properly. Low-fat dairy products are great choices with same nutritional benefits of whole milk. Adult men and women should have 2-3 servings of dairy products/day to provide enough calcium to prevent osteoporosis.
MYTH: Vegetarians are healthier than those who eat meat
REALITY: Vegetarian diets can be healthy because they are often lower in saturated fat and high in fibre. But vegetarians, like non-vegetarians, can also make poor food choices, like eating large amounts of nutritionally “empty” foods (e.g. candy, chips, pastries, etc.). A vegetarian diet must be carefully planned to ensure it is healthy. A variety of plant foods, like lentils, tofu, nuts, and seeds, must be eaten over the course of a day to ensure enough protein and nutrients are taken in.
MYTH: People who are thin are healthier than people who are overweight
REALITY: Weight alone does not indicate health! Many people who are overweight are healthier than those who are thin. They may be more physically active and eat healthier foods, but perhaps have been genetically pre-disposed to being heavier. Never judge a book by its cover!
