Trimming the Fat

5 weight-loss facts and myths you need to know

BY MIKE DONAVANIK

Everyday we are constantly being flooded with new ways to shed those extra pounds. Weight-loss pills, exercise machines on late-night infomercials, diet books, and the like all claim to help rid you of that unwanted weight. With all the conflicting information out there, how do you know what is right and will work for you? The truth is, the only way to lose weight is to burn more calories than you take in. You need to eat less and exercise more.

It’s not that all the weight-loss advice we hear is useless or even unhealthy. Sometimes it is just misinterpreted or taken to the extreme. So it is important to know the facts behind common diet tips. Here are five popular weight loss myths and the facts behind them.

Myth #1: You don’t have to count calories.

Fact: Counting calories is important.

To lose weight, you definitely need to count your calories. Many people tend to underestimate their caloric intake (by up to 40%) and overestimate their calories burned through physical activity. Don’t rely on eyeballing your caloric intake or trying to estimate it. Instead, start writing down what you eat and how much you are eating, on a daily basis. Doing this will not only help you keep track of your caloric intake but it will also make you more aware of your food choices and how much you are eating. Don’t write down what you are eating just for the first day or two—do this every day. Continue writing down what you eat until your eating habits start becoming more refined, more nutritionally sound, and more consistent. For best results, do this until you have met your weight-loss goals.

Myth #2: Eat three solid meals a day.

Fact: Eat 4-6 small meals daily (a snack counts as a meal).

How you consume your calories is just as important as how many calories you are consuming. To lose weight more effectively, you will want to eat 4–6 small meals a day, which will equate to eating about every 2-3 hours. This will help boost your metabolism, prevent binge eating, and help keep your insulin and energy levels steady and balanced throughout the day. When you eat small meals often, your body will act like a furnace and will be constantly burning calories for energy rather than storing it for future use.

Myth #3: Carbohydrates make you fat.

Fact: Carbs are necessary for a balanced diet.

Carbs don’t make you fat. Calories make you fat. Carbohydrates are necessary for a balanced diet and to support everyday functions. It’s often the sugar and fat contained in processed carbohydrates that make you fat. Instead of cutting out carbs from your diet, modify the carbohydrates you are eating. Stay away from processed carbohydrates and embrace unprocessed (whole grain) carbs. Because they are unprocessed you will be getting more fiber in your diet, which will help you feel more full and also keep you more regular. Along with unprocessed carbohydrates, eat fruits and vegetables. They will also add more fiber to your diet and keep your diet more nutritionally sound. Like everything else, what you want to do is eat carbohydrates in moderation.

Myth #4: Cut out the fats.

Fact: Fats increase your sense of fullness and are needed by the body.

Fat has twice the calories contained in carbohydrates and protein, but you don’t want to cut them out. Fats contain 9 calories per gram, while protein and carbohydrates contain 4 calories per gram. Fat aids in giving you a sense of fullness and adds flavor to many foods. It will help keep you fuller longer, because it will prevent your stomach from emptying out too quickly. Certain vitamins, such as A, D, E, and K, can only be absorbed through eating fats. These vitamins are necessary for daily repair and functioning of bodily organs. So don’t cut out fats from your diet completely, just keep them to a minimum.

Myth #5: Cut out desserts.

Fact: Don’t deprive yourself.

If you deprive yourself of any one thing you will start to have cravings. You may be able to keep your cravings at bay but there will be a time where you will splurge and overeat, possibly destroying the caloric deficit you had created from the days prior. Allow yourself one cheat day or one cheat meal and try to keep your cheat day on the same day every week. Be sensible though, even though you have allowed yourself a cheat day, you don’t want to eat five Double-Doubles, two strawberry shakes, and three large fries in one meal. Eat what you have been craving or eat something to treat yourself, but don’t go overboard.

Final Tip: Reduce your calories and exercise more.

Remember the key to weight loss is to burn more calories than you take in. To lose weight most efficiently, and to keep it off, you need to combine proper eating habits with resistance training and cardio.

If you eat 300 fewer calories a day, and burn 300 calories more a day, you are creating a 600 calorie caloric deficit per day; leading to about one pound of fat loss per week, which is fairly fast and safe weight loss. Of course, this depends on your body type, age, health, gender, and level of physical activity. If you want to lose weight at a faster or slower rate, adjust your calories accordingly. Just remember to keep everything balanced by making daily exercise and proper eating habits part of your healthy lifestyle.

Mike Donavanik is a Certified Personal Trainer and Performance Enhancement Specialist. He trains out of two West Hollywood and Pasadena, and offers in-home training. Visit www.mikedfitness.com or call 310/754-6080.