In our last post we talked about the first 5 Weight Loss Myths. This post covers Myths 6 thru 10.
6. All fat is bad for my health and for my weight loss efforts.
Fat gets a bad rap and it is bad-up to a certain point. Fat is also good and necessary for the human body. Everyone needs fat in his or her daily diet.
There are certain fats that are good for the body such as monounsaturated fat and polyunsaturated fat. The former is a healthy fat that provides protection against such things as heart disease and a variety of cancers. Monounsaturated fat is found in such things as olive oil, avocadoes, nuts, olives, nut butters and canola oil. Olive oil is also instrumental in lowering cholesterol. Polyunsaturated fat is necessary for the growth of body cells and it also provides the fatty acids that are needed for the health of the skin.
Another much talked about healthy fat is omega-3 fatty acids, which are found in shellfish and other types of fish. There are three types of omega-3 fats and the body requires them all. These include ALA, DHA and EPA.
In particular DHA and EPA are very important for the healthy functioning of the heart. They reduce inflammation in the arteries; help to lower blood pressure by a small amount; decrease the level of triglycerides in the blood; play a role in keeping the walls of the arteries as relaxed as possible and help to make the composition of the blood less sticky, thereby reducing the chance that a blood clot could take place.
Other potential benefits of consuming an adequate supply of omega-3 fats:
-May decrease the risk of breast cancer, prostate cancer and colon cancer
-Can be useful in the treatment of Crohn's disease, ulcerative colitis, rheumatoid arthritis
-Preliminary research studies point to the role this healthy fat plays in treating depression.
To increase your intake of omega-3 fatty acids include more fish in your diet, as well as ground flaxseed and walnuts. One healthy way to add more fat into your diet without packing on pounds is to add a selection of nuts to your salads and to sprinkle ground flaxseed on your yogurt. It is also wise to sauté vegetables in olive oil as opposed to vegetable oil.
7. Skipping meals, especially breakfast, will help me in my fight to drop pounds.
Skipping meals can actually contribute to packing on more pounds! This is not want you want at all! When you go without eating a meal, your level of metabolism drops and you become very hungry as a result of not eating. When you eat again you will be inclined to eat too much. You will also not meet the daily calorie requirement that is essential for your good health (refer back to myth number one).
Breakfast is the worst meal of the day to skip. Your body has fasted for many hours and upon rising it needs to be refueled. Just as a car cannot run without gas, your body cannot run without necessary fuel. Fuel for the body comes from the foods we eat.
People who eat a healthy breakfast are less likely to overeat later in the day. It is easier to lose weight, and to maintain a healthy weight if you start every day with a healthy breakfast.
The fuel that we need for our bodies to function properly comes from glucose. Glucose is a simple form of sugar that provides the body's primary source of fuel. The brain and the central nervous system require glucose to do any type of activity. If you do not give your body the glucose it requires through the foods you consume then it will be forced to use stored carbohydrates as an alternative fuel source. What makes for a healthy breakfast?
To start your day off right, aim for one serving of protein (which can be found in eggs, milk, cheese, yogurt and peanut butter), two servings of fruit (which helps to give you the recommended daily requirement of vitamins and minerals and helps to prevent constipation) and three servings of grain.
Oatmeal is a bulk dense food that is excellent for people who are trying to lose weight. Oatmeal slows down the digestive process and makes it possible for an individual to feel satiated for a longer span of time. It is also important that you get plenty of fiber at breakfast time as fiber helps keep the digestive process running smoothly.
A nutritious breakfast does not have to be complicated to be healthy. One suggestion that is simple and nutritious is two slices of whole grain bread with a tablespoon of peanut butter and a glass of orange juice. Another excellent meal for breakfast is a bowl of oatmeal or a high fiber cereal, a banana and a glass of low fat or skim milk.
8. Dairy products should be taken out of my diet completely.
Dairy products are a necessary part of every person's diet and should never be eliminated completely, even if you are trying to lose weight. Instead of eliminating this important food group choose low fat and non-fat kinds of dairy products. This is especially the case for women who require the calcium that is found in rich supply in dairy products.
Research has now revealed the fact that getting enough calcium through the foods you eat and the beverages you consume can actually encourage the shedding of pounds. Drink up!
9. Willpower is the most important weapon in the fight to loss weight.
It is a commonly held belief that when it comes to losing weight and resisting the temptation to eat everything in sight that it is simply a matter of willpower. While willpower and a sense of self control, as well as discipline do play a role in whether or not we are able to loss weight or not, there are plenty of other factors at work as well.
What we weigh is based on a variety of factors, such as genetics, the culture we live in, our home and work environments, our lifestyle choices, our medical history, our attitude towards food and the condition of our health, including any health problems we have. If you leave everything up to your willpower then you are likely to fail at the weight loss game.
The good news in all of this is that eating a nutritious diet on a consistent basis and regular exercise can help a person to overcome the factors that may lean towards the negative side of the spectrum
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10. The consumption of plenty of water on a daily basis will help me lose pounds easily and quickly.
The human body needs water on a regular basis to survive. It needs a lot of it to replenish the amount that is lost daily. However drinking water in and of itself will not lead to fast and effective weight loss. Approximately 60 percent of a person's weight is composed of water and muscles are made up of 75 percent water.
If a person is attempting to lose pounds it is smart to start drinking more water. If the person then experiences weight loss the likely reason is because they have stopped drinking sodas and juices that are high in calories and have instead started to drink “Mother Nature's healthy cocktail.”
Water is very beneficial to the body in many ways. It should be the drink you consume more than any other. Water consumption is excellent for the digestive system and for chronic fatigue, depression and allergies. Drinking plenty of water suppresses the appetite and it improves muscle tone. It also helps the kidneys and bowels to function more properly. Constipation and diarrhea are less of a problem when an individual drinks plenty of H2O.
You should aim for six to eight glasses of water per day. You cannot drink too much water, as water is healthy for you no matter how you look at it. Contrary to popular belief, drinking enough water helps to prevent the body from retaining water.
What you just learned about weight loss diets is just the beginning.
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