Weight Loss Myths
On your journey to lose weight, you may hear some things that aren't true. You might hear about quick-fixes and promises that seem fast and easy. These myths can really sidetrack you. Here are 2 common myths followed by the truth.
Myth: Fad diets will help me lose weight and keep it off.
Fact: Fad diets are not the best way to lose weight and keep it off. They promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. But:
These diets are hard to follow.
Most people get tired of them and regain any lost weight.
Fad diets may be unhealthy. You could miss out on nutrients your body needs.
Losing weight too quickly can increase your chance of getting gallstones.
Being on a diet of fewer than 800 calories a day for a long time may lead to severe heart problems.
The best way to lose weight and keep it off is by eating high-nutrient, low-calorie foods, and being active.
Quick tip
Safe weight loss involves a reduced-calorie diet (all food groups included) with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss).
Myth: Grain products, such as bread, pasta, and rice, are fattening. I should avoid them when trying to lose weight.
Fact: The truth is, whole grains have fiber and vitamins that your body needs. Eating them may lower your chances of getting some chronic diseases. A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain:
Whole grains contain the entire grain kernel: the bran, germ, and endosperm. These include brown rice and whole-wheat bread. Choose whole grains to get the most nutrients.
Refined grains have been milled, a process that removes the bran and germ, such as white bread or white pasta. This gives grains a finer texture and helps them last longer on the shelf. Sadly, it also removes fiber, iron, and many B vitamins.
Quick tip
Make at least half your grains whole grains.
Make healthy shifts, such as:
100% whole-wheat bread instead of white bread.
Brown rice instead of white rice.
If you have any questions, you can send your care manager a message.