Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes in your daily habits. Speak to your health care provider who can help you answer questions about weight loss. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.1
Myth: Fad diets will help me lose weight and keep it off.
Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. These diets may help you lose weight at first, but they are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.
TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.
Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.
Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice.
TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:
- Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
- Limit added sugars, cholesterol, salt (sodium), and saturated fat.
- Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.
Myth: Some people can eat whatever they want and still lose weight.
Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.
A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.
TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.
Physical Activity Myths2
Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”
Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig.
TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.
Myth: Physical activity only counts if I can do it for long periods of time.
Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time.
TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.
For more helpful information, tips, and tools on healthy eating and physical activity, visit ChooseMyPlate.gov.