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DIET MYTHS

Unfortunately, there are a lot of myths around about weight loss,
exercise and nutrition.  Borrowed from http://WeightLossEver.com

Here are just 3 of them:
1. Carbohydrates are fattening.
There are a lot of people avoiding foods like breads and pastas at the
moment because they believe that because they are high sources of
carbohydrates that they are fatting. The truth is that anything is
fattening if you eat more of it than you bodyneeds. Even lettuce can
be stored as fat. Any food or drink which contains calories can be
stored as body fat if it causes your blood sugar levels to exceed what
the body needs at that time. Natural breads and pastas are great
sources of complex carbohydrate which help fuel your body and keep you
feeling full and satisfied for longer. The key is how much you eat and
when you eat it.

2. Lack of exercise makes you fat.
The truth is you don’t gain body fat because of a lack of exercise.
You gain it because your blood sugar levels exceed what you are using.
Basically, you are eating too many calories. Exercising everyday has
many health benefits and can help you burn excess calories. But if you
eat far more than you need, exercise alone will not make you slimmer.
No matter what you hear about weight loss, the simplest rule to
remember is this; if you take in more calories than you burn, your
body will store those calories as fat and you’ll gain weight.

3. Eating after 7pm makes you fat.
This isn’t true. Eating at any time will make you fat if your body
doesn’t need the food you eat. Eating after 7pm is OK if your body
needs the amount of calories you consume at that time. Remember, your
body is burning calories 24 hours a day, it just burns them at
different rates throughout the day and you should try to feed your
body at those times when it needs the calories most.

Changing your Eating Habits:
Changing our eating behavior is one of the critical lifestyle changes
necessary to successfully lose weight and keep it off. For many
people, changing old eating habits is one of the hardest things
they’ll ever do, as anybody who has failed at dieting can attest. If
you’ve tried to change your eating habits before and have failed, or
if you’re about to embark on a weight loss plan that involves a change
towards healthier eating, the tips in this article may help you
succeed.

First things first:
One of the reasons most people fail to stick to a diet is that they
take the wrong first step. There are broadly two ways to change your
eating habits in order to help you lose weight:
1. Change what you eat
2. Change how much you eat

Ideally, in order to maximize weight loss over the LONG TERM we need
to change both. But it’s not a good idea to change both at once. This
is where most people make mistakes. They try to change both at once or
if they only change one, they change the wrong one first. When faced
with the above two options, most people take option 1 first when the
best first option to take to help you lose weight is typically option
2.

Why? The reason is actually quite simple. It is far easier for most of
us to go from eating 3 to 2 pieces of friedchicken for dinner than it
is to go from 3 pieces of fried chicken to a garden salad. Sure,
eating the salad will help us lose more weight than forgoing only one
piece of fried chicken, but permanent weight loss is a long term
process and going down to 2 pieces of chicken forever is far better
than eating a garden salad for dinner for 1 week and then going back
to 3 pieces of chicken for the rest of our life.

Tips On How To Reduce Your In-Take
Here are some tips to help you reduce the amount you eat: Making small
permanent changes are better than radical changes that you won’t be
able to live with.
1.1 Don’t worry about falling back to your old behavior for a day or
two, only the long term counts.

1.2 Use portion controlled packaged foods to help you (prepackaged
frozen meals and single serve snack packs for example).

1.3 Use smaller plates than usual to serve your meals.

1.4 Eat small amounts of food every couple of hours so you’re not
starving at main meal times.

1.5 Drink plenty of water throughout the day –most people mistake
thirst for hunger.

1.6 Eat slowly and concentrate on your meal –don’t watch TV while
you’re eating for example.

1.7 Gradually reduce your serving sizes over time until they reach the
ideal size.

1.8 Be the last one at the table to start eating.

1.9 Place leftover food in small, single serve containers.

2.0 Have soup or a salad with low calorie dressing to begin a meal.

2.1 As soon as you begin to feel full, stop eating.

Another step
OK, you’ve gradually started to reduce the amount of food you eat and
are starting to slowly (but surely) lose weight. If you haven’t
already, now is the time to start to become more active to improve
your general level of fitness, increase your energy levels and of
course speed up the weight loss process. Now that these habits are
well established, it’s time to start thinking about making minor
positive adjustments to what we eat.

Instead of eating a piece of fried chicken for dinner for example
(we’ve migrated from 3 down to 2 and now down to 1) maybe we can have
a piece of fried chicken without the skin or a piece of grilled or
broiled chicken instead. And maybe we can replace half of the chips
that accompany our chicken with a corn cob or a handful of your
favorite steamed vegetables. See how we’re making small positive
changes that we can live with? While changing what we eat is often
more difficult that slowly but gradually reducing how much we eat,
there are things that we can do to make sure that when we do begin to
change this aspect of our behavior that we are successful.
                 http://www.weightlossever.com