You hear so much about weight loss these days, whether it’s watching TV, scrolling through social media, or talking to friends. Much information about what to eat and what not to eat, what to do and what not to eat, can be confusing or even wrong. These misconceptions keep too many men from trying to lose excess pounds or from preventing them from succeeding. The truth is that the key to losing weight for men isn’t a secret formula. Here are eight diet myths and weight loss tips for men that men hear a lot, plus the facts you need to know about them.
Myth 1: I have to sweat off extra weight.
Fact: Daily physical activity is an essential part of a healthy weight loss plan. However, according to a study published in the Journal of Diabetes and Metabolic Disorders, exercising alone without changing diet is not effective.1 A 185-pound man can lift about 250 calories, or 330 calories, in 30 minutes of vigorous weight lifting burn 3 miles by running, for example, 2 that’s less than half the calories in a typical fast food burger, even without fries and soda. A combination of physical activity and a healthy diet is the key to successful weight loss.
Myth 2: Skipping meals is a shortcut to losing weight.
Fact: Skipping a meal can reduce your total caloric intake for the day, but it can also starve you into overdoing it with the next meal. In addition, if you eat healthy meals throughout the day, your metabolism will constantly burn calories and you will not be hungry all the time. According to the Cleveland Clinic, “Smaller, more frequent meals in your daily eating habits can also help you metabolize more efficiently compared to a slower metabolism when skipping meals.” This will help you stick to your weight loss plan and avoid the “yo-yo” effect To lose weight and then gain it all back when you eat normally again
Myth 3: To lose weight, all I have to do is cut calories.
Fact: Not all calories are created equal. This is important when trying to lose weight because you need to stay well fed and feel full. Your body needs a variety of vitamins and minerals, as well as a lot of fiber, to make you feel good. The average grilled chicken breast is around 275 calories, while a regular candy bar is around 250 calories.4 Chicken provides you with plenty of protein to energize your day and help you build muscle. The chocolate bar has fewer calories, but provides little more than sugar, which you burn off in a short time.
Myth 4: Eliminating fat from my diet will get rid of excess body fat.
Fact: Your body needs fats so that it can absorb nutrients from food. Fats also provide energy and help you feel full after you eat. The key lies in choosing the right, healthy fats and using the right portion sizes.5 “The health effects of different fats are different. And some fats have been shown to have positive health benefits. Replace foods that are higher in saturated fat with foods higher in unsaturated fat, ”says the Academy of Nutrition and Dietetics.6
Mayo Clinic recommends replacing oil with butter and replacing meat with fish, which is high in omega-3 fatty acids, twice a week. You should also choose lean meat and poultry when shopping, and see to it that excess fat and skin are removed.5 The Academy of Nutrition and Dietetics recommends getting a balance between polyunsaturated (like omega-3 fatty acids) and monounsaturated fats to take. To get your omega-3 fatty acids, choose fatty fish, walnuts, chia seeds, and eggs. Stock up on nuts, olive oil, avocados, and peanut butter for monounsaturated fats. 6
Myth 5: A carbohydrate-free diet is best for losing weight.
Fact: Carbohydrates are essential to a healthy diet. For this reason, the U.S. Department of Agriculture (USDA) nutritional guidelines recommend that carbohydrates make up 45 to 65 percent of your total daily calories.7 But, like calories and fats, not all carbohydrates are created equal. SmartCarbs are nutrient-dense and have a low glycemic index, so your blood sugar levels are less likely to rise. SmartCarbs are digested slowly because they are high in fiber and will help you feel full longer. Whole grain rice, pasta, granola, fresh or frozen fruits, and starchy vegetables like beans, corn, and sweet potatoes are all SmartCarbs on the Nutrisystem for Men weight loss plan.
Myth 6: Snacking Slows Down Weight Loss.
Fact: Eating snacks during the day will help you maintain energy between meals and curb your appetite, which can prevent you from overeating the next meal. What you eat (and how much) is key to your weight loss success. Snacks can either aid or sabotage your weight loss, so avoid treats high in saturated fat, sugar, and sodium.8 The ideal snack is lean protein for energy and lots of fiber to keep you feeling full until your next satiated meal.
Nutrisystem for Men plans recommend three snacks a day. You will find a large selection of snacks on the Nutritional system menu that can satisfy almost any need. When creating your own flex snacks, consider combinations like apples and almond butter, whole grain crackers and low fat cheese, or hummus and raw vegetables. Click the Link Below for a Healthy Snack Inspo !:
Myth 7: You can lose weight simply by eating “diet,” “light,” or “lean” foods from the supermarket.
Fact: While Nutrisystem recommends choosing low-fat dairy products and lean meat, consuming these foods alone is not a surefire way to lose weight. You are part of a bigger puzzle because a healthy and balanced weight loss plan involves a wide variety of foods. According to the Academy of Nutrition and Dietetics, “Your body needs the right nutrients to keep it energized throughout the day. The best way to get what you need is to enjoy nutrient-rich foods from a variety of food groups. ”9 The Nutrisystem for Men Nutrition Plan ensures a balanced diet, combined healthy fats, lean proteins, fiber and smart carbohydrates with the best vegetables.
8. Myth: Certain foods such as grapefruit, celery, flax seeds or goji berries have “miraculous” powers when it comes to losing weight.
Fact: The research on this is as clear as possible. No particular foods have special powers to help you lose weight. Eating a varied and balanced diet is the only healthy way to lose and maintain weight. You want to base your meals on lean protein (PowerFuels), SmartCarbs, healthy fats, and all the starch-free vegetables you want. The good news is you don’t have to eat the same things every day. Instead, you can enjoy almost any of your favorite foods by choosing healthy ingredients and appropriate portion sizes.