Obesity and overweight can greatly hurt our health by increasing the risk of many chronic disease, like type 2 diabetes, heart disease, high blood pressure, stroke, and certain cancers.
They can also bring lots of stress and hurt our self-confidence and self-esteem.
Therefore, losing excessive body weight and keeping a healthy, beautiful body shape are important to us.
While everyone knows that weight loss requires long-term hard work, there are some weight-loss myths that can mislead people.
Myth 1: Fad diets can help people lose weight and keep it off.
Researchers suggest that fad diets are not the best way to lose weight. Although fad diets often promise quick weight loss if you stick on them, the diets can be quite hard to follow.
Once you break the diets because you are tired, you can regain weight quickly.
In addition, sticking on certain diets and avoiding some foods for a long time may make your body cannot get enough nutrients. This will hurt your health in the long run.
For example, being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.
Myth 2: You should avoid grain foods because they are fattening.
Grain foods are made from wheat, rice, oats, barley or other cereal grains. They include rice, bread, pasta, and other foods.
Some grain foods are made from whole grains, such as whole grain breads that contain the entire grain kernel.
Other grain foods are made from refined grains, which have been milled and lose the dietary fibers, iron, and many B vitamins.
You should choose whole grain foods, because they can reduce your risk of many chronic diseases, like obesity and type 2 diabetes.
Myth 3: Some people can eat whatever they want and still lose weight.
This is not accurate. Some people can eat whatever they want and still lose weight because their calorie intake is lower than they calorie burnt.
Anyone who wants to lose weight need to burn more calories than s/he eats and drinks. If you want to eat the foods you want and still lose weight, you need to move more to burn the calories (or more calories).
Myth 4: ‘Low-fat’ or ‘fat-free’ foods mean no calories.
These foods may contain less calories than full-fat foods (same serving).
These foods may contain added salt, sugar or other things to improve the flavor and texture, and these things add more calories.
In addition, you may eat more because you know these foods have less fat.
Myth 5: Fast foods are always unhealthy. You cannot eat them when you are dieting.
The fact is that fast foods can be unhealthy and may influence weight loss. This is because fast foods often contain too much salt, sugar, saturated fat and calories.
However, if you choose carefully on the menu, you still can get relatively healthy foods with no excessive calories. You’d better not eat fast foods frequently if you want to maintain a healthy body weight.
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