By Anna Bondy

MYTH: Crash dieting is an effective way to lose weight. • When you crash diet, you lose mostly water weight• If you eat less than a minimum number of calories your body will start holding onto fat, rather than losing it

MYTH: I can just get all my vitamins from a pill if I don’t get them from food• The vitamins in a pill are not well absorbed as the vitamins in food

• There are multiple components in food that have health benefits, such as antioxidants and phytonutrients that you can only get from that food

Weight Loss Myths & Misconceptions

MYTH: A detox diet is a great way to jumpstart your diet• The body naturally detoxifies itself on a daily basis• A detox can actually be more harmful than helpful

MYTH: Green tea extract and grapefruit extract will boost my metabolism and help me lose weight.• These supplements are not well-regulated and may be dangerous to your health

• All of them require diet and exercise to achieve a weight loss

Weight Loss Misconceptions

MYTH: A high-protein, low carb diet will help me lose weight• High-protein diets are also high in fat • Carbohydrates are an important source of energy, and are the main source of energy for your brain

MYTH: A gluten-free diet will help you lose weight• Some gluten-free products are actually higher in calories

• Speak with your doctor if you have questions about gluten tolerance

MYTH: All that matters is calories in, and calories out• You still need a balance of protein, carbs, fat, fiber, vitamins and minerals

BMI Classification

< 18.5 Underweight

18.6 – 24.9 Normal

25 – 29.9 Overweight

30 – 34.9 Obesity I

35 – 39.9 Obesity II

40 + Obesity III

Understanding BMI

- BMI is the ratio of kilograms to meters squared

- It is not accurate for athletes or those with a lot of muscle mass

- Percent body fat should also be taken into consideration

- Always remember BMI is used as a guide, but your health care provider can give you better insight on what is an appropriate weight for you

What’s Your BMI?

- Long-term weight loss goals are great, but you should have some short-term goals in between to keep you on track and motivated

Some common short-term goals include:• Lose 10% of body weight• Drop one pant size• Exercise 30 minutes twice a week• Consume 5 servings of fruits and vegetables 7 days a

week

- By making your goals SMART, you are more likely to succeed!

Setting Weight Loss Goals

Specific• Decide how many times you want to complete this goal each week

• Instead of “I will exercise more”, try “I will exercise 30 minutes, 3 times a week”

Measurable• Choose a goal that you will know when you completed it

• Instead of “I will eat healthier”, try “I will eat 3 servings of vegetables, 7 days a week”

Attainable• Give yourself adequate time to complete the goal, and don’t choose a

goal that you know you can’t achieve

• Instead of “I will cook all my meals from scratch”, try “I will serve a healthy, family meal 3 nights a week”

What are SMART Goals?

Realistic• Think about what you already can do, and make a new goal that will fit

into your life

• Instead of “I will run a marathon”, try “I will decrease my mile time from 14 minutes to 10 minutes in 3 months”

Timely• Give yourself a time limit to complete this goal. If 3 months pass, and you

don’t meet your goal, reassess whether it is a SMART goal for you and give yourself some extra time – 2 weeks, 3 months, 6 months, whatever you need to realistically complete that goal.

• If after 3 months, you have already completed your goal, challenge yourself to do even better!

• If your initial goal was to walk three times a week for 30 minutes in 3 months, set a new goal to walk 5 times a week for 30 minutes in 6 months.

• Continuing to challenge yourself with new goals keeps healthy living more exciting!

What are SMART Goals?

There are easy ways to get in activity through every day activities:• Take the stairs instead of the elevator

• Park your car in the back of the parking lot and walk in

• Skip the drive through, and walk inside to run your errands

• Use commercial breaks to do 10 push-ups or 15 crunches

• Walk around the mall or the zoo

• Offer to help lift some boxes for a neighbor

• At work, go talk to someone in person, rather than sending an email

• Use part of your lunch break to take a ten minute walk around the building

Work in Physical Activity

***Always consult your doctor before starting a new exercise routine***

Aim to increase the amount of time you spend at your favorite activity• “I will increase my walking time from 30 minutes, 5 times a week to 45

minutes, 5 times a week in 2 months.”

Increase the number of work outs per week• “I will work out 4 times a week instead of 3 times a week in 3 months”

Get some variety in your workouts by introducing weight-bearing exercises to your routine or taking a yoga class • “I will add a yoga class once a week for 1 month”

After the time period has elapsed, re-assess if you want to continue or whether you need more time to complete the goal, and give yourself another measurable period of time to complete it

Goals that will take your Exercise Routine to the Next Level

What qualifies?• Water, juice, milk, tea, coffee• Limit caffeinated beverages, sports drinks and soda

How much do you need?• Adults need 8 to 12 cups of water per day, depending on physical activity

and certain medical conditions

Tips to Get More• Drink a glass of water as soon as you get up each day. • Every morning, fill a 64-ounce to 96-ounce container with water for the day.

When you drink all the water in the container, you have met your daily water need of 8 to 12 cups.

• Add slices of lemon, lime or orange to water for a hint of flavor. • Enjoy water breaks instead of coffee or tea breaks. • Keep a cup of water on your desk to sip on as you work at the computer. • Instead of a soft drink, or soda, reach for bottled water in the convenience

store, as well as from the vending machine. • At social gatherings substitute sparkling water for alcoholic drinks, or

alternate them.

Focus On: Fluids

http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/special_needs/hgic4151.html

http://www.choosemyplate.gov/food-groups/grains-tips.html

http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2

http://www.csrees.usda.gov/nea/food/pdfs/hhs_facts_fats.pdf

Sources