Weight Loss and Nutrition Myths - Part 3

Thursday 8th July 2010 10:21am

Myth: Eating after 8 pm causes weight gain

Fact: Whilst this is unlikely to cause weight gain on its own eating too close to bed time can, all other things being equal, increase the proportion of food that is stored rather than burned. The effects are small and are almost always overshadowed by other poor dietary habits.

Tip: If you want to have a snack before bedtime, think first about how many kilojoules you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

Physical Activity Myth

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more kilojoules than body fat. So if you have more muscle, you burn more kilojoules—even sitting still.

Tip: In addition to doing moderate-intensity physical activity on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn kilojoules.

Food Myths

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in kilojoules from fat and protein.. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fibre, and minerals such as magnesium and copper.

Tip: Enjoy small portions of nuts.

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat.

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and kilojoules. Dairy products have many nutrients your body needs.

Tip: Consume 3 cups per day of fat-free/ low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D.

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: People who follow a vegetarian eating plan, on average, eat fewer kilojoules and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.