The 6 Biggest Weight Loss Myths-Debunked!

October 13, 2006

here’s no question America has a weight problem. More than half of the women, almost two-thirds of the men, and a quarter of the children in our country are overweight, giving us the dubious distinction of being the fattest country on the planet. How did we get so out of control? Well, one of the biggest reasons is all of the bogus information floating around out there. I want to set the record straight—and debunk some of the most common weight loss myths around, so you won’t fall victim to them. Myth #1: Don’t Weigh Yourself Every Day The Truth: Most weight loss programs do not recommend weighing yourself every day—but daily weighing could actually be the key to success. Researchers enrolled more than 3,000 overweight people who were on weight loss or weight maintenance programs and followed them for two years. People who

weighed in daily lost twice as much as those who weighed in only once a week—and those who never stepped on a scale actually gained weight. Myth #2: Eat Complex Carbohydrates The Truth: Carbohydrates have certainly made headlines over the past few years and, with all the information out there, unraveling the carb conundrum can be confusing. But folks, there’s no question that when you’re trying to lose weight, sugary and starchy carbohydrates have to go. That means no bread, pasta, potatoes, desserts, etc. You’ll also want to limit your intake of high-glycemic index (GI) fruits, which cause the same dramatic rise in blood sugar that refined carbohydrates produce. Focus instead on “good carbs” such as those in fiber-rich vegetables and low-GI fruits. Myth #3: We’re Eating Too Much Fat The Truth: We’re not

eating enough of the right fats. While I encourage you to restrict your intake of saturated and unhealthy trans-fats—what most of us are lacking are the omega-3 and omega-6 fatty acids. These essential fatty acids (EFAs) can only be obtained through foods or supplements. Fresh raw nuts and seeds are rich in omega-6 fatty acids, while cold-water fish (salmon, mackerel, herring, sardines, tuna, and trout) and flaxseed are the richest sources of omega-3 fatty acids. I recommend eating salmon or other cold-water fish several times a week, and incorporating one-quarter cup of freshly ground flax seed daily. Myth #4: “Healthy” Sugars Like Honey Are Okay The Truth: Whether it’s white or brown sugar, honey, or corn syrup—they all break down rapidly in the bloodstream and can wreak havoc on your metabolism. These high-GI sugars cause surges in blood sugar, food cravings, and constant hunger. Myth #5: Diet Sodas Are a Good Weight Loss Aid The Truth: If you think diet sodas that contain artificial sweeteners are a healthy alternative, think again. In general, I encourage you to stay away from most artificial sweeteners—most just feed your sweet tooth, causing you to crave sugar. Plus, many have unwanted side effects. Instead, try a natural, non-caloric

alternative such as stevia—an herb that has been used as a sweetener in South America for hundreds of years. Xylitol is another healthy option that has even been shown to promote healthy teeth. Myth #6: Weight Lifting Is for the Young The Truth: Everyone, regardless of age, should perform some form of resistance training—especially if you are older. It’s a well-known fact that muscle burns more calories at rest than fat. But we lose more than six pounds of lean muscle mass per decade of life after our twenties, a loss that accelerates after age 45—so now is when you need to start lifting weights. You don’t have to bulk up—just 10 or 15 minutes of light weight resistance training a few times a week will be tremendously beneficial. To get

started, you will need some instruction from a personal trainer, a group class at your gym, or a friend experienced in weight lifting. Once you get the hang of it, you can continue on your own. I’ve Been There Myself… Like many Americans in middle age, my weight crept up over the years—a consequence of too much self-indulgence and too little self-discipline. But by following my own advice, and refusing to fall victim to the bad information out there, I successfully lost more than 25 pounds. Weight loss isn’t about complicated food combinations or magic foods. It’s about eating a fresh, wholesome, largely unprocessed diet. It’s about focusing on foods close to the way nature made them—foods that our bodies were designed to eat. When you also concentrate on building up your muscle mass, drinking plenty of water, and getting adequate exercise, you’ve got a winning formula that makes it nearly impossible for you to fail. To your health, Julian Whitaker, MD "Get off your ass and take your government back." ~Rocky Ward

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