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10 common weight-loss myths

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We live in an information age where data is readily available on almost any subject. However, not everything you "Google" or read is accurate - including weight-loss information. So, what's true and what not?

Myth 1: Counting calories doesn't help: excess calories not burned-off during daily activities, contributes to weight-gain.

"It's all about input versus output," said Sabine Tullins, a personal trainer at the Sheridan Sports & Fitness Center on JBLM. "To lose weight you have to burn more than you eat, and most people overestimate their physical activity and underestimate their caloric intake."

Myth 2: Skipping meals helps with weight-loss: when caloric intake is too low, the body goes into "starvation mode," your metabolism slows down, and weight-loss stalls.

"Breakfast is so important," said Gail Cicelski, health and well-being director at Lakewood's YMCA, "especially if you workout in the morning. You have to consistently and regularly feed your body for it to move and function."

Myth 3-5: Don't eat more than three meals daily, snacking between meals makes you gain weight, and so does eating late at night: eating smaller meals and healthy snacks throughout the day prevents hunger, overeating, and keeps blood-sugar stable.

"Don't let your body go without food for more than 3-hours at a time," said Tullins. "If you keep meals at 400 calories and snacks at 150 calories, you'll consume 1,500 calories daily - that's sufficient for the average person to lose weight and for bodily function."

It doesn't matter the time of day, but the amount of calories you consume daily. To lose weight, eat 500 less calories daily, which is 3,500 calories per week - the equivalent of one pound of fat - the safest way to lose (fat and not muscle or water weight) and to maintain weight long-term.

Myth 6-8: Eliminate desserts, avoid fats, and cutout carbohydrates: "Everything in moderation because finding that balance is the secret to a healthy life," said Tullins. "Never deprive yourself of the things you like, just use common sense and treat yourself at least once a month."

The body needs a certain amount of fat and carbohydrates to function. Fats such as omega-3 fatty acids (and monounsaturated fats found in olive oil) makes food palatable and gives you a sense of fullness - eliminating fat altogether increases hunger.

"Carbohydrates are essential for brain function," Tullins said. "Seek out complex carbs and not enriched or highly-processed foods."  

Myth 9-10: To lose weight, workout for more than an hour, 5 days a week, and, it's all about willpower:

"Too many beginners get burned out after 6 weeks," said Cicelski. "Remember this is a lifestyle change, even if you workout 3 days a week for half an hour, that's good - just don't stop."

As for willpower, genetics, health issues, and culture, influence your weight-loss ability.

The YMCA offers military-based programs including discounts, fee waivers, and financial assistance to aid with costs. There's also Activtrax (a free 12-week exercise program that's popular among military spouses). Visit www.ymcapkc.org. For JBLM's Sheridan gym call (253) 967-7311.

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