Confronting the “Bogus 12” Diet Myths at Her Active Life

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Confronting the “Bogus 12” Diet Myths

Posted June 29, 2007 at 01:17 PM by Zola Jones

Section: Her Fitness, Her Health, Her Nutrition, Diet Myths, Healthy Eating, Weight Control

The following content comes from the Partnership for Essential Nutrition. The Partnership for Essential Nutrition was formed in 2004 to promote programs, policies, and research that will advance public understanding about the essentials of a nutritionally balanced diet. The Partnership is dedicated to providing guidance regarding the important contribution that all three macronutrients—carbohydrates, protein, and fat—play in promoting good health and successful weight loss and to present the latest scientific evidence describing a healthful range for each.

heart-shaped-plate The “Bogus 12” Diet Myths are an outgrowth outgrowth of a national survey of 1,014 U.S. adults conducted for the Partnership for Essential Nutrition by Opinion Research Corporation, which found that 87.4 million Americans (45 percent) went on at least one diet during the last 5 years, including an estimated 79.6 million consumers—41 percent of the adult population—who were actively trying to lose weight during the last year. In spite of several attempts to lose weight, many Americans still struggle to keep off the pounds and maintain a healthy, happy, and fit lifestyle. As a result, the Partnership released the “Bogus 12” Diet Myths in order to educate the public about why their diets fail, and what they need to do to achieve a succesful weight loss.

1. Dieting is only about willpower—In truth, willpower must be combined with a behavior modification and a comprehensive approach to weight loss.
2. Extreme weight-loss is safe—Extreme dieting is unhealthy and is a recipe for weight-loss failure and disappointment.
3. Calories don’t matter—Avoiding carbs or fat is the key to weight-loss—In reality, a calorie is a calorie whether it comes from carbohydrates, fats or protein.
Establishing a calorie deficit by cutting back on calories consumed plus burning more calories through activity produces sustained weight loss.
4. Certain foods can burn fat and make you lose weight—Some foods with caffeine may speed up your metabolism in the short run but no foods burn fat.
5. Starches are fattening and should be avoided when dieting—Actually, many foods high in starch—such as bread, rice, pasta, cereals, beans and some vegetables - are low in both fat and calories but like all foods, should only be consumed in smaller portions to lose weight.
6. Low-fat or no-fat means reduced calories -- Not always. If the manufacturer adds sugar, flour or starch thickeners to improve the flavor and texture of the food after the fat is removed, the product may contain the same number of calories as the full-fat product.
7. Skipping meals is a simple way to cut calories—Although it may seem logical, studies shows that people who skip breakfast and eat fewer times during the day tend to be heavier.
8. Eating at night increases weight gain—It doesn’t matter what time of day a person eats. What makes a difference is what and how much they eat and how much physical activity they get during the day.
9. You can lose weight just by exercising—Although physical activity is very healthy, research shows that exercise is not an effective stand-alone weight-loss solution and should be combined with smarter food choices and portion control.
10. Diet drugs are the only effective option—The Food and Drug Administration has only approved the use of two prescription diet drugs for seriously obese people only and cautions consumers to beware of unproven claims that tout special ingredients in dietary supplements that can help overweight men and women lose weight and fat.
11. Natural or herbal weight-loss products are also effective—Dietary supplements that claim to be “natural” or “herbal” are not required to go through rigorous scientific review to prove they are safe or that they work. Buyer beware.
12. It is possible to burn fat without dieting—Diet patches, creams, wraps, belts and other devices don’t work. There is nothing a person can put on their body or rub into their skin that will cause them to lose weight.

According to the coalition, the method for losing weight matters a great deal. While there is “no size fits all” approach to weight loss, weight management experts recommend setting realistic goals at the outset and obtaining responsible guidance from properly educated and trained professionals. Achieving a healthy weight loss also requires behavior modification, a supportive atmosphere and following a comprehensive weight- loss program that is sustainable – meaning the method must address ways to keep weight off long term.

How to achieve a healthy and long-term weight loss:
• Set achievable weight-loss goals
• Avoid fad diets and concentrate on a diet plan that reduces the number of calories while including foods from all food groups
• Practice portion control at all eating occasions
• Increase your amount of physical activity; focus on activities like walking that you can do almost every day
• Eat a healthy breakfast and do not skip meals
• Monitor your weight on a regular basis
• Keep a food and activity diary if weight increases
• Plan ahead and anticipate problems (dining out, parties, etc.)
• Seek out knowledgeable and experienced weight-loss professionals
• Develop support, including the support of family and friends