Common myths about weight loss.

Has it ever occurred to you that your thoughts and habits might be preventing you from losing weight? Whether or not you believe it, the greatest barrier to losing pounds could be your own diet misconceptions. If you want to know if it’s your beliefs that are stopping weight loss, check the following statements and see which ones you consider to be true.

• If I skip a meal I will lose weight more quickly

The fact is that eating fewer meals can actually cause weight gain and increased body fat. One study actually showed that people who skipped breakfast also had a slower metabolic rate than people who ate every meal. This is the rate at which the body needs to burn up calories while at rest to maintain its necessary functions. When you skip a meal your body will compensate by burning calories at a slower rate. Actually, if you want to take weight of efficiently you are better off with several smaller meals during the day than one or two large ones. It is imperative that you keep in mind that skipping any meal, especially breakfast, will only do damage.

• If it’s a fat-free food I can eat as much of it as I like without any weight gain.

A single gram of fat has nine calories, compared to only four calories in a single carbohydrate or protein gram, making fat the most concentrated source of calories that we consume. However, cutting back on fat in only effective if calories are also cut. But keep in mind that just because a good is fat-free doesn’t mean it has a lower number of calories. Actually, when the manufacturers remove all fat from any food, they often replace it with such large amounts of sugar that this “fat-free” food will have a higher calorie count than the product had in it originally. Weight is gained when too many calories are consumed, the origin of the calories does not matter when it comes to weight gain. Therefore, it is a great idea to cut back on the fat you are consuming, but it is also important that you still watch the calories to be sure that those are going down as well.

• I really want to lose this weight, but if it’s not going to happen quickly and have the results showing right away, I probably won’t stick to weight loss diet program.

If the weight comes off too fast, like more than one or two pounds in a week, you’re apt to lose muscle as well. Muscle is like an engine. The bigger it is, the more gas it’ll burn. As you lose muscle, you require fewer calories to keep your body moving. Because of this you’ll actually gain weight eating the same amount of calories you were taking in as you maintained your previous weight. Obviously, this becomes a vicious cycle that results in your gaining the weight right back. Take this into consideration when you find yourself tempted to hop on a fad diet bandwagon that promises rapid weight loss in a short amount of time, or if you feel the urge to abandon a plan because you don’t see immediate results.

• I must reach my target weight to feel successful.

Successful dieting can mean more things than overall weight. It’s a lifelong process and you will feel accomplished every time you make a positive change to your lifestyle. It is important as you move towards your goal that you keep accurate records and work to increase your daily activity. Your habits, not your scale, are the main factor in whether or not you’ll be able to lose weight and keep it off for the long term.

• If I don’t feel the pain and work out for hours on end when I exercise, then it’s not effective.

All the experts agree that the most important thing for controlling your weight, and improving your health, is replacing habits like sitting at a computer or watching TV to any activities that cause you to get up and move around. Exercising for at least 30 minutes a day can stave off disease but if you’re looking to manage your weight you’ll need to work your way up to 60 minutes of exercise a day for most days of the week. However, that 60 minutes doesn’t have to be one straight run. It can be spread out throughout the day so you can walk before work, take the stairs at lunch and work out some more after dinner.