Fact or Fiction?
Busting diet myths
So, how do you tell the difference between a faddy diet or diet myths and one which will help you lose weight at a sensible rate and keep it off?
Look out for the warning signs and beware of these common diet myths:
Diet Myth 1 – Skipping breakfast is a good way to lose weight
Skipping meals, especially breakfast, can make you feel tired and hungry and more likely to reach for high-fat, high-calorie snacks. In fact, people who eat breakfast are more likely to maintain a healthy weight than those who don’t.
Diet Myth 2 – Food restrictions
If you eat nothing but celery or oranges all day long for a week you will, of course, lose weight. But fad diets that drastically cut calories will quickly become boring and won’t be effective in the long run. It’s not necessary to starve to lose weight – making small changes that you can stick to is the key to long-term success.
Diet Myth 3 – No treats
Depriving yourself of all the foods you enjoy won’t work. You’ll eventually give into temptation and abandon your efforts. There’s no harm in allowing yourself a treat now and again.
Diet Myth 4 – No eating past 8pm
It doesn’t matter when you eat if you are eating too much – a calorie is a calorie at any time of the day! It’s healthier for your digestive system not to eat a heavy meal before you go to bed but a late dinner will not make you any fatter than an early one.
Diet Myth 5 – Lose your belly fat / bingo wings / thunder thighs
As unfair as it may seem, we can’t pick and choose where we gain or lose weight from. When the body loses fat, it is lost throughout the body. Focusing on one area of the body when exercising may develop better muscle tone in that area but it will not remove more fat.
Diet Myth 6 – Certain foods help you burn fat
No foods can actually help you to burn fat. The important thing is eating less calories (energy), rather than eating specific foods that are thought to have special properties.
Diet Myth 7 – Carbs are fattening
It’s calories that count, and gram for gram carbohydrate has less than half the calories of fat. However, carbohydrate rich foods can be high in calories because of the fillings and toppings commonly added to them – such as creamy sauces on pasta and butter or cheese on baked potatoes. Some carbohydrate foods, especially wholegrain versions, are packed full of fibre which can keep hunger at bay. For example, wholegrain pasta is more filling than white pasta and will keep you satisfied for longer.
Diet Myth 8 – No snacking
Eating healthy snacks between meals can actually help you to control your appetite. Fruit, vegetables, crudites and low fat yoghurt are great choices.
Diet Myth 9 – Low fat only
Replacing fat with other ingredients can still result in a product with a high calorie content. Don’t be fooled – check the label. Quantity is also important – you won’t cut back on calories if you eat twice as much of a low fat product as a full fat one.
Diet Myth 10 – Intense exercise regimes
Even low intensity exercise will help use up more calories. Walking, gardening or doing housework can make quite a difference.
For more information visit www.bhf.org.uk
What is Nordic Walking?
Founded in Finland and used as a cross-country skiing summer training method. Nordic walking uses specially designed poles to engage the upper body during fitness walking. Involving the upper body takes some of the effort from the lower limbs and propels the body forward. This makes walking distances seem easier, especially up hills and inclines.
I offer to help clients, who wish to become more active (and lose weight by getting back into regular exercise) to learn Nordic Walking. Nordic Walking Technique can help improve walking gait and posture. This can be done during hour long one-to-one sessions or small group sessions. We use local parkland areas such as The Carrs and Styal Country Park, as well as small urban parks such as Meriton Park, Handforth.
Benefits of Nordic Walking
- Uses 90% of the skeletal muscles
- Burns up to 46% more calories than ordinary walking
- Reduces the pressure on the knees and joints.
- Poles propel the walker along, making it easier to move faster than normal without feeling the effort.
- Increases upper body strength.
- Ideal for neck, shoulder and back problems
- Great for weight loss and general conditioning.
- It is a total body workout!
- It is a great social activity and you can enjoy with friends and family for a lifetime.
For those who have difficulty walking and need to have more stability from a walking pole, I can provide Activator Poles, which allows for greater weight bearing through the pole which can increase confidence with walking.
For more information Walk This Way…