WEIGHT LOSS MISCONCEPTIONS
1.Eating healthy is the most important thing
Calories actually depend more on quantity than quality of food. For example:
there are fewer calories in two slices of pepperoni pizza than in four slices of low fat cheese pizza
If you eat less, you can still have the things you enjoy.
2. I can't lose weight because I can't exercise
Weight loss depends much more on intake than on workouts. ONE SLICE of pepperoni pizza takes 3.25 miles of walking to burn off
I can't tell you how many people get frustrated that they aren't losing weight when they exercise - but it turns out they're walking a mile three times a week!
3. Losing weight fast is best because its most satisfying
Fast weight loss usually means two things - most importantly, it means you're doing something radically different than your usual lifestyle, but it also means you're going to fool your system into thinking that you're in a famine situation. And if you think about what that means to a body that is programmed to survive, you won't be surprised to find that your appetite will increase and your metabolism will start to slow down.
Studies show that the best way to lose weight is to cut the calories enough that you are losing between 1/2 lb and 1 lb per week. Faster than that, and you'll likely have an early plateau and a rebound weight gain.
4. If I hit a plateau, that means the diet has stopped working
I tell people to expect plateaus, almost as if the body were pausing the weight loss to make sure the organism isn't starving. As long as you keep at it, at some point the body will realize its ok and will start losing again.
5. I just need to find the right program (or book or diet plan or whatever)
Again, THERE IS NO MAGIC FORMULA.
I tell people to start with their normal diet, the things they like to eat. It works best over the long term if your diet is based on YOU.
First, work on smaller portions - same stuff on a smaller plate. Have a burger if you like it, but don't have two!
Second, look for wasted calories - things you eat that you don't really want that much (or that have more calories than they are worth to you). My daughter would skip french fries (which she didn't have strong feelings for), but then go home and bake brownies.
Third, reduce higher calorie options. (Skip the mayo, don't have the cheese slice, go with diet pop, etc)
Fourth, find smaller ways to enjoy your special treats. If you like steak, get a 4-6 oz top quality Filet Mignon instead of a 12 ounce porterhouse. Get an imported chocolate bar instead of a bag of "fun sized" snickers. Buy a half pint of Ben and Jerry's or Hagen Daz instead of a half gallon of regular ice cream
Fifth, educate yourself about what you eat. Realize that some salads have more calories than a Big Mac, even before the dressing! Learn that a Big Mac has fewer calories than a Whopper, and that grilled chicken sandwiches are even better. Etc
