How Much Should I Eat A Day To Maintain Weight Maintain Healthy Weight – Myths and Facts

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Maintain Healthy Weight – Myths and Facts

One of the ironies of reducing and/or maintaining weight is sorting through all the information on how to effectively do it. There are thousands of surefire weight reduction reports and programs touted on TV, online, as well as ideas from family or friends – all well intentioned, of course.

With hundreds of products and weight reduction theories, confusion begins to creep in. There is a lot of good information, but there is also a lot of myth, misinformation and fraud. The following common weight reduction myths and facts will set you on a healthy path to reducing and maintaining your ideal weight.

Myth: Losing weight quickly encourages people to stay on plan.

Fact: Losing weight quickly may seem to encourage people to stay on the plan, but this may only be in the short term. The truth is, when you starve yourself, you lose muscle and that slows down your metabolism. Your body will thus burn fewer calories, and it will be more difficult to reduce and maintain weight in the long term.

Myth: Eating only three meals a day and NO snacks is the best way to reduce weight.

Fact: Eating three main meals with a healthy low-calorie mid-morning and mid-afternoon snack is highly effective. Snack within your calorie count to avoid deprivation. Low-calorie snacks should be counted as total daily calorie intake. For example: 1,400 calories. Breakfast: 350 calories. Midday snack: 100 calories. Lunch: 400 (450) calories. Midday snack: 100 calories. Dinner: 450 (400) calories.

Myth: Low-fat meal plans are best for weight loss.

Fact: This myth seems like it would be true, but it is false. The truth is twofold. #1: Your body needs a certain amount of fat to function properly. #2: Low-fat or fat-free foods are still high in calories, fillers, and sugar. It is ultimately the amount of calories you consume that causes weight gain, not the amount of fat. The most effective meal plan is monounsaturated fat (MUFA) and no saturated or trans fat. Research reveals foods rich in MUFA; improves blood cholesterol, which reduces heart disease. The most popular MUFA foods include: raw almonds, walnuts, macadamia nuts, cashews, pine nuts, sunflower seeds, pumpkin seeds, avocado, non-hydrogenated peanut or almond butter spreads, olive, safflower and peanut oils.

Polyunsaturated fat (PUFA) – plant-based foods and oils are essential to a healthy eating plan. PUFA improves blood cholesterol and also reduces the risk of type 2 diabetes.

Omega-3s – found in fatty fish are particularly beneficial for heart health, reducing blood cholesterol and coronary heart disease. It also protects against irregular heartbeats and lowers blood pressure.

Myth: Counting calories is only for overweight people to reduce weight.

Fact: Based on your lifestyle and exercise program, your body needs a certain number of calories each day to maintain good health. Eating more calories than your body needs in a 24-hour period is why people gain weight over time. To effectively maintain weight, eat only the number of calories needed each day to maintain your ideal weight.

Myth: Carbohydrates make you fat.

Fact: It’s not carbs that cause weight gain, it’s excess calorie intake. The problem is highly processed carbohydrates (wheat/whole wheat bread, cake, pasta, cakes, cookies, muffins, etc.) are high in calories. Instead, choose non-wheat (aka gluten-free) carbs and reduce portion sizes.

Myth: To reduce weight – you must be deprived.

Fact: To reduce weight effectively is to maintain an overall healthy eating plan. Eat to maintain a healthy body weight for your height and body frame (small, medium, large). Maintaining a healthy eating plan will create the results you want. A meal plan that drastically cuts calories or deprives you of your favorite foods will reduce your long-term success rate. The most successful meal plan begins with choosing foods that match your blood type and includes your favorite ingredients with some modifications.

Learn to cook your favorite dishes using healthy ingredients – Avoid genetically modified food and wheat. Non-wheat (gluten-free) products include: Rice, Tapioca, Spelled, Quinoa, etc.

Increase the amount of fruit and vegetables in your daily meal plan, and exercise regularly. Creating a healthy lifestyle is key to reducing and maintaining your ideal weight.

Weight maintenance is quite easy when you avoid ‘quick fix’ programs and eat according to your blood type.

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