The media today is filled with images of men with rock hard, six pack abs, and women with perfectly proportioned, fat-free bodies and many of these images accompany ads for weight loss . The vehicle of choice for most of these weight loss programs is the short term fad diet solution. These body-perfect models are accompanied by slogans like, "lose up to 40 lbs in 60 days, for that perfect body". Other weight loss ads target problem body parts. "Lose that ugly belly fat in two weeks with such and such." Despite the constantly publicized evidence to the contrary, most people still believe that a short term "diet" is the best way to lose weight.
There is no Short Term Diet Solution
Losing weight and keeping it off cannot be accomplished with a short term solution. Weight loss, and weight maintenance, involves a long term, mature lifestyle change. It involves dietary and exercise routines that don’t involve immediate gratification, fantasy images, or quick fixes. Those looking for healthy lifestyle changes need to once again examine the overly hyped myths of weight loss. The often child-like thinking about eating and exercise that put the weight on needs to be replaced with adult qualities like patience, hard work, delayed gratification and research in order to lose it, and keep it off. Those wanting a healthy lifestyle must be in it for the long term!
Outdated and Media-hyped Dietary and Exercise Myths
Listed below are examples of some of the common myths that people are exposed to through all types of media:
- Myth: You can easily lose up to 15 lbs in three weeks. Fact: This weight will be at least 50% fluid from decreased fluid retention.
- Myth: These abdominal exercises will trim fat off your belly. Fact: Abdominal exercises will tone your abs, making them appear firmer. Fat loss occurs from all over your body. Spot fat reduction does not work.
- Myth: Go on an "eat all you want and lose weight diet". Fact: This is impossible. The products that accompany most of these diets are anti-water agents, with laxative properties, that flush excess fluid from your body. Weight loss may occur for a week or two, but eventually the weight will return. Consuming more calories than expended will result in weight gain.
- Myth: Specific foods make you fat. Fact: Weight gain is caused by taking in more calories than are expended. Any food intake resulting in excessive quantities of calories will make you fat. No specific food is responsible.
- Myth: Weight training will make you gain weight. Fact: Weight training will do the opposite. It will rev up your metabolism to burn fat. Any added weight will be muscle which is heavier than fat, but occupies less space. Weight training will make you look firmer and tighter.
- Myth: Use this ab machine and you will have this perfect body. Fact: The models in these ads are obviously fit individuals, who exercise and work out with weights regularly. An ab machine did not sculpt those arms, chest, shoulders and legs.
- Myth: Cut out the carbs and you will lose weight. Fact: Carbs are the energy source of choice for cardio exercises. Healthy carbs from fruit or grains will provide energy for fat burning exercises and ultimately result in weight loss.
- Myth: "If I lift weights, I will look like a body builder." Fact: Body builders look like they do because they eat specific diets and engage in specific exercises to look that way. A well designed weight program will help you to get fit and toned without any increase in size.
- Myth: If you lose weight you will look like a model. Fact: If you eat properly and exercise regularly, you will increase fitness, muscle tone and reduce body fat. This will help you to look the best that you can in your own body.
- Myth: Attending this weight loss program will provide you with the support you need to achieve your fitness goals. Fact: Getting fit and making good dietary lifestyle choices will improve your self esteem, make you a little more confident and probably result in positive comments from others. You do not need to pay someone to tell you are doing well.
Losing weight and keeping it off requires mature and responsible decision making. Qualities like endurance, tolerance, work ethic, patience and determination are all necessary to achieve healthy goals. Looking for immediate gratification, and easy fixes will only result in failure in the long term. Avoid the perils of commercial dietary myths and follow a well researched, well balanced diet and exercise routine, for lifelong fitness maintenance.
Sources:
National Institutes of Health, "Weight Loss and Nutrition Myths: How Much do you Really Know", National Institutes of Health, U.S. Department of Health and Human Services, NIH Publication No. 04-4561 March, 2009
Clive Reed - Clive Reed is 54 years old and an avid runner, cyclist and swimmer. He has a BA in Psychology, with courses in English, Linguistics and ...
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