- If you eat late at night, the food turns straight into fat.
Not true.If your overall calories are appropriate for weight loss, you certainly can eat something after dinner. Late night calories will ultimately get used the next day (and even while you sleep).
However, for the sake of energy, it is always better to eat your calories during the day when your body needs the fuel. Plus, eating consistently throughout the day will stabilize blood sugar levels -- so you’ll feel energized and experience fewer cravings. If you are going to snack after dinner, I suggest choosing something 250 calories or less.
- Fresh fruits and vegetables are more nutritious than frozen.
Not necessarily. Frozen can be a great produce option (just avoid varieties with added salt, sugar, and sauce). Frozen foods are picked in the peak of ripeness, then frozen. You can eat them as you need them -- and most of the nutrients are locked in. On the other hand, fresh fruit and vegetables are typically harvested before they ripen, and can have nutrient variability. Also, the longer fresh produce sits around in your fridge, the less nutrients it will contain.
Bottom line: Buy both fresh and frozen and eat as much as you can.
- Cravings are your body's way of telling you it needs something.
This has never been proven. You normally crave what you like to eat (or smell or see someone else eating). Also, hormonal changes are sometimes responsible for food cravings. Ice cream and pickles anyone?
- Any type of water is always better than soda.
No. There are a few caloric waters with sexy marketing ploys. In fact, some brands have quite a bit of sugar. Always check labels.
- Certain foods, like grapefruit, celery, or cabbage soup can burn fat and make you lose weight.
These are anecdotal stories that have no scientific back up. It’s true these foods are low in calories, but they do NOT actually burn fat.
- Exercise in the morning burns more calories.
Studies show that people who exercise in the morning tend to be more consistent with their daily workouts. However, exercising in the morning does not actually burn more calories than exercising later in the day.
- Dairy is bloating.
Dairy is only bloating for people with lactose intolerance… and in some instances, for people with irritable bowel syndrome (IBS). For people without lactose intolerance or dairy specific IBS, low-fat milk, yogurt and cheese should not cause bloating.
- You can “save” calories by skipping breakfast.
Studies report that breakfast eaters weigh less than breakfast skippers (obviously, it has to be a healthy breakfast). Plus, breakfast skippers tend to overeat after dinner.
- Colonics help you lose weight.
Colonics simply dehydrate you -- you may weigh less, but it’s mainly water weight NOT fat weight. Lost water weight typically comes right back on after a few glasses of fluid.
- Weight lifting makes you bulky.
Appropriate weight lifting will not make you bulky (unless that’s your goal and your program takes this into consideration). Light weight lifting helps to increase lean body mass, which helps you burn more calories 24-7. In the end it will help you lose weight and enable you to eat more.
- The scale is your absolute best indicator of weight loss.
Checking your weight loss progress on a scale is certainly simple and encouraging (depending upon the outcome!). However, there are other effective ways to track your progress: take body measurements with a tape measure, test body fat, compare personal photos, and assess the fit of your clothing.