Doesn’t it seem that we, or someone we know, are ALWAYS dieting? It’s the curse of our society, especially for women. It is important to maintain the proper weight for health reasons, but not be too thin. And the best way to lose weight and keep it off is to STOP DIETING and change your lifestyle by eating healthy and exercising in order to be healthy, live longer and inspire others. Here are the truths to some diet misconceptions to help you attain and maintain your goal of health and happiness.

MYTH #1: Late night munching can lead to extra pounds because calories sit in your system and aren’t burned off.
TRUTH: Calories don’t come with watches! Calories are digested and used the same way no matter what time of day it is. Although, if you snack while watching the nightly news the calories hang out a little longer but you will still use and burn them the following day. The biggest issues with late night noshing is that we tend to choose unhealthy snacks and snack mindlessly, causing us to eat more.

MYTH #2: Eating smaller meals more often boosts your metabolism.
TRUTH: Food consumption has nothing to do with your metabolism. Your Basal Metabolic Rate (BMR), the amount of calories your body burns while at rest, is determined by your body composition and size. Muscles and larger bodies burn more calories overall. One pound of lean tissue burns 14 calories a day as opposed to two or three calories burned by a pound of fat. This is why weight training is so important during weight loss.

MYTH #3: Eating less equals weighing less.
TRUTH: Of course you’ll lose weight if you drop your caloric intake to 1200 calories per day. Will it stay off? Probably not. 1200 calories a day is unrealistic for the long haul because you will feel deprived and just plain hungry. In order to lose weight and keep it off, you shouldn’t ‘diet,’ instead you should change your way of eating. You will need to adhere to a modest calorie restriction until you lose the desired amount of weight, then return to the amount of calories your body requires to maintain your new weight. There is a magic number for everyone (see sidebar). Reduce your number by 250 calories to lose weight (at a healthy rate of 1-3 pounds per week) and return to your magic number to maintain your weight.

MYTH #4: Low fat, low-carb and artificial sweeteners make losing weight easier and more desirable for the palate.
TRUTH: Low-fat and low-carb does not equal low calorie. Calories are what really count during weight loss. People tend to see low-fat and low-carb and actually eat more of the product. The best thing to do when faced with a craving is to read the label and check the serving size. It may save you some calories to indulge and have the real thing but only a small amount of it, instead of eating an entire low-fat version.

MYTH #5: Carbs are bad.
TRUTH: For weight loss, calories are still the most important factor. Foods high in protein and fiber do tend to keep you feeling full longer, which is supposed to decrease the amount of food eaten. Some carbohydrates are better than others. Obviously, fruits and vegetables are good carbs and necessary for a healthy diet. Just try to avoid processed carbs and stick with whole grains as often as possible.

MYTH #6: Never divulge in second helpings, it leads to weight gain.
TRUTH: If you only allow yourself a single serving you’re more likely to pile on the food. The problem? If you load your plate to the rim you’re likely to eat it all. A better idea? Make peace with the second serving. Start by teaching yourself to put 20 percent less food on the plate than you are used to. After eating this serving if you’re still hungry after 20 minutes (the time it takes to feel full) go back for seconds, but keep it reasonable.

MYTH # 7: Exercising your right to over eat.
TRUTH: We tend to think that exercise burns more calories than it actually does. So many of us think that we can consume more because we worked out earlier. Unfortunately, 30 minutes on the treadmill only burns the calories from one Three Musketeers bar, not that combination plate you just ordered. Keep in mind that the formula is exercise + a healthy diet equals a healthier heart and a healthier lifestyle.

MAGIC NUMBER
You exercise Almost never - Multiply your current weight by 12
You exercise one to three days a week - Multiply your current weight by 13.5
You exercise three to five days a week - Multiply your current weight by 15.5
You exercise six to seven days a week - Multiply your current weight by 17
You exercise daily and have a physical job - Multiply your current weight by 19

SOURCE: REALSIMPLE.COM  |  SELF.COM