“MYTH: If you raise your metabolism, you can eat more and still lose weight!
FACT: Your metabolism controls how fast and in what way you burn the calories you consume. We burn calories throughout the day in many ways – from breathing and digesting to washing dishes or walking the dog. You need to burn more calories than you take in to lose weight – to lose one pound per week, you need cut or burn about 500 calories per day. Despite the claims of the diet pill manufacturers, you have very little ability to change your metabolism. But you do have the ability to help your body burn more calories by incorporating lifestyle changes, like more exercise.
MYTH: Carbs are evil!
FACT: Carbohydrates are actually lower in calories than fat – in one gram of carbohydrate, there is 6 calories, compared to the 9 in one gram of fat. The popularity of low-carb diets has made people crazy about counting carbs, but this is far less important than counting calories. The long-term effects of high-fat, high-protein diets are still unknown, but we do know that a diet high in good carbohydrates coming from whole grains, fruits, and veggies, provides adequate nutrition and can be ideal for weight loss. A balanced, low-fat diet, emphasizing portion-control, will help you lose weight with no risk of the unknown long-term effects related to fad diets.
MYTH: Fasting is a great way to lose weight.
FACT: Hollywood starlets swear by “fasts” or “cleanses” where they eat practically nothing for days. Starving yourself can help you drop a few pounds fast, but chances are you will regain that weight as soon as you start eating again, not to mention the numerous negative health effects a starvation diet can cause (gallstones, fainting, malnutrition…just to name a few.) Also, losing a lot of weight rapidly usually means you’re losing muscle and water rather than fat.
MYTH: To lose weight, stop eating fatty foods.
FACT: Fat-free does not mean calorie-free, and many fat-free versions of your favorite products have the same or more calories as the originals. This is because sugar has to be added to replace the flavor that is lost when the fat is taken out. Again, you need to watch your caloric intake in order to lose weight, so keep track of the foods you are eating, fat-free or otherwise.
MYTH: Sugar-free foods and artificial sweeteners are great for avoiding weight gain.
FACT: True, diet soft drinks and artificially-sweetened yogurts, ice cream and other snacks are often lower in calories. But sugar substitutes are associated with many negative side effects. Further, these sweeteners may actually have an adverse effect on dieters. For example, according to a recent study cited on WebMD, “artificial sweeteners may interfere with the body’s natural ability to count calories based on a food’s sweetness and make people prone to overindulging in other sweet foods and beverages.”
“GUIDELINES FOR HEALTHY WEIGHT-LOSS
• Find support from family, friends, a counselor, and/or support group. Share your experiences and listen to others; receive support and encouragement.
• Set realistic goals. Aim for a slow, modest weight loss and expect setbacks. Forgive yourself and resolve to start fresh the next day!
• Make sure to shop when you are not hungry. Create a shopping list to stick to, and store tempting foods in cabinets or drawers out of your sight.
• Plan your meals and snacks ahead of time. You will be less likely to binge and more inclined to eat in moderation if you have thought out healthy meals in advance, and eat when are truly hungry.
• Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. For more on healthy choices while dining out, see Fast Food Nutrition.
• Drink lots of water.
• Incorporate 30 minutes of physical activity into your day. Engaging in some kind of physical activity – whether it be gardening, dancing, walking, playing golf or tennis – will enliven your physical and mental health and help to keep the extra pounds off.”
This information came from: http://www.helpguide.org/life/healthy_weight_loss.htm
There is more great information on that page pertaining to emotional & stress eating as well as a ton of links at the bottom to lots more information!