Our beliefs about weight loss can affect how successful we are in losing weight. If we believed we needed to run five times per week, we might never exercise. Instead if we believed walking is and 15 minutes is exercise it would enable us to engage in a regular program and lose weight. Maintaining proper weight has a multitude of health benefits. As a Chiropractor I see stronger lower backs melt away as the patients weight melts away. I also see patients get well though chiropractic care and then start an exercise program to lose weight. It works both ways.
Busting these myths could be the very thing that fuels your success.
Myth #1: The best way to lose weight is to eliminate carbohydrates.
Here come the Holidays! What does that mean? More calories and especially more carbs. than usual. The best way to lose weight is to eat fewer calories. You need to do this by eating a nutritious diet that includes a variety of foods. Balance is the key. No one particular food group must be avoided to achieve a healthy weight as long as you keep your calories under control. It’s the quality of carbs that is a factor. While it’s smart to avoid refined carbohydrates as often as possible, foods like bread, rice, pasta, cereal and fruit, can all be part of a healthful, balanced diet. Make smarter choices, eat whole grains and beans, over-processed foods (such as white bread) whenever possible. The best way to increase the quality of foods you eat is to shop around the outside of the grocery store. This is where the fresh fruits and vegetables, as well as unprocessed food are. Stay away from processed food.
Myth #2: My parents are over weight, I guess I’m doomed.
While research does shown that genetic relatives tend to have a similar body weight, that doesn’t seal your fate. There are a lot of other factors that are still in your control. Those with a family history of obesity may be more likely to gain weight than those with a slimmer family tree, but that doesn’t mean a healthier diet and proper exercise are less effective. No matter what, the most important factors affecting your weight are how many calories you take in and how much physical activity you get. So hang in there, don’t use genetics as an excuse to give up.
Myth #3: It’s good to diet.
Avoid “crash diets” that cause a sudden weight loss; a slow and steady loss of one to two pounds a week is much healthier. The word diet is the word die with a “T”. Think of a weight management as a way of life, not something you do to lose weight. Making better choices, not necessarily perfect choices is the key. Weight fluctuations may lead to other conditions, such as gallbladder problems and bowel problems and is also very likely to make you to feel depressed. Gradual lose is a sign of a lifestyle change. If you lost one pound per week that would add up to 52 pounds at the end of one year and you would be far more likely to keep it off.
Myth #4: I need to stop eating fat.
The opposite is true. Healthy fats can actually help you with your weight-loss efforts. Of course, eating too much fat overall is linked to disease risk, such as cancer, but overall we all actually need a little fat in our diets to be healthy than most people think. Healthy fats are necessary to absorb important nutrients and help you to feel fuller longer. That fuller feeling will help you eat less overall. Trans fat and saturated fat should be avoided, but unsaturated fats are actually good for you. Enjoy foods like fish, nuts, and olive oil, can actually do your weight and your health good.
Myth #5: Skipping meals is a good way to lose weight.
Skipping meals slows down your metabolism. In fact, meal skippers tend to weigh more than people who eat regular meals spaced out throughout the day. This may be due to meal skippers’ tendency to overeat later in the day, overcompensating for skipping breakfast or lunch. Rather than cutting out entire meals, each meal smaller and quality. As we say in the office your need five to stay alive. That’s five fruits and veggies per day and five meals a day.
Myth #6: Eating Reduced-fat or fat-free foods are the best way to lose weight.
Think of the quality of the food you are eating. The higher the quality, the lower amount you need to consume to be healthy. When we eat reduced-fat foods we also tend to eat more, after all it’s lower calorie.
Myth #7: If I diet, I don’t have to exercise.
Reducing calories too much can actually slow down your metabolism. You can actually cause an increase in your metabolism by increasing muscle mass though regular exercise. Following a too-strict diet can make you feel weak and not give your muscles the fuel they need to grow. I other words to have energy to exercise, you must give your body the fuel it needs. Think of food as fuel for your body. You wouldn’t put Kool-aid in your car to make it go, you would put the best fuel in your car possible. The higher quality gas you put into your car, the better gas milage you get. Your body works the same way. The better quality food you put into your body, the better health you will get. Get on your feet and start dancing in the streets.
Sources:
National Institutes of Health/National Institute of Diabetes and Digestive and Kidney Diseases. Weight-control Information Network. 18 Nov 2007.
Centers for Disease Control/National Office of Public Health Genomics. Feb 2002. 18 Nov 2007.
Fats & Cholesterol: Nutrition Source, Harvard School of Public Health. 18 Nov 2007.
Dr. David Parker is an International speaker, Founder of http//:familytreechiro.com, Author of “Power Workshops”, Host of the TV program “Light the Fire Within” and an author of a variety of health articles published extensively online. He is also a Chiropractic Coach, Host of the Blog Talk Radio program “Inspiration 4 Healthy Living” , Host of the Youtube Chiropractic Channel ihealmyself and is a Husband and father of 5 amazing children!!
Family Tree Chiropractic serve the Ephrata, Lancaster, Lititz, Akron, Rothsville and Denver areas.
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