Amazing Wellness|Spring 2016
The best way to lose weight is a hotly debated topic. Ultimately, you have to find what works for you - and dispelling these common myths should help you achieve success.
MYTH # 1
JUST WALK FOR EXERCISE
“Walking is a form of transportation and a good place to start, but it is by no means a finish line in your quest to stay young, stay healthy, and be strong,” says Eric Von Frohlich, an expert fitness trainer and cofounder of Row House and other exercise studios in New York City. For a very overweight person, a short daily walk may be the best starting point, increasing distance by about 10 percent each week. But ultimately, everyone needs weight training to strengthen muscles and bones, and cardiovascular exercise intense enough to get the heart pumping.
MYTH # 2
IT’S ALL ABOUT PORTION CONTROL
Eating off smaller plates or constantly trying to stop yourself from eating is not the way to go.“Don’t change the portion, but change the combination of what you’re eating,” says Joe Colella, MD, a weight loss specialist and author of The Appetite Solution. Specifically, replace most (but not all) starchy foods with protein and non starchy vegetables. For example:Needless to say, this means that you should eat meals, rather than snacking at your desk or in front of the TV. But if you eat enough protein and a variety of multicolored, nonstarchy vegetables,snacking urges should take care of themselves—not instantly, but within about a week. If you’re hungry between meals, a ready-made protein shake is a good choice.
Always include protein, such as eggs or smoked salmon. If you prefer cereal, eat oats or other whole grains, and replace milk with a low-sugar (less than 5 grams), ready-to-drink protein shake.
“Doubling up the protein and increasing nonstarchy vegetables impacts the way other foods you eat are absorbed and processed, which people don’t think about,” says Colella. “It shifts your metabolism from fat storage into fat breakdown and fat disposal.”
As a rule of thumb for weight loss, Colella recommends eating 1.5 to 2 grams of protein per pound of your ideal weight, and for weight maintenance, between 1 and 1.5 grams of protein per pound.
MYTH # 3
FRUIT IS OFF LIMITS
Although fruit naturally contains sugar, it also contains fiber and a wide range of nutrients. If you’re eating meals with plenty of protein and vegetables, your body shouldn’t have a problem with the sugar content of fruit, and will definitely benefit from its nutrients, according to Colella.Refined sugars and starches should not be on the menu.“But the big point is, the elimination of those things starts to happen on its own when you start to put the good things in,in the quantities I’m talking about,” he says.
MYTH # 4
EAT EVERYTHING IN MODERATION
An NIH-funded study of 6,814 people found the opposite to be true. After fi ve years, waist sizes among those with the greatest diversity of food types were 120 percent larger than among those who ate a narrower range of wholesome foods.
“Americans with the healthiest diets actually eat a relatively small range of healthy foods,” says senior study author Dariush Mozaffrian, MD, at Tufts University in Boston. “Th ese results suggest that in modern diets,eating ‘everything in moderation’ is actually worse than eating a smaller number of healthy foods.”
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