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Are you tired of spending tremendous amounts of time and energy on something that doesn’t even work? The truth is no miracle pill or gadget will suddenly cut your body fat by huge amounts. Instead, concentrate on adapting a healthy lifestyle and avoiding old wives’ tales when trying to stay lean. FALSE. It’s true that eating nutritious foods such as vegetables, fruits, whole grains, and skim milk may provide more fill with less calories, but low in fat does not necessarily mean low in calories. Many desserts such as non-fat ice cream and other low in fat desserts contain great quantities of calories. Also, foods that are high in carbohydrates such as bread and pasta can also attribute to weight-gain when eaten in large amounts.

1. Cutting fat from your diet will ensure weight-loss.
FALSE. It’s true that eating nutritious foods such as vegetables, fruits, whole grains, and skim milk may provide more fill with less calories, but low in fat does not necessarily mean low in calories. Many desserts such as non-fat ice cream and other low in fat desserts contain great quantities of calories. Also, foods that are high in carbohydrates such as bread and pasta can also attribute to weight-gain when eaten in large amounts. It is important to consider portion size as well as calorie content when attempting to lose weight.

2. Extra protein will promote muscle growth.
FALSE. Although proteins are important in the building and maintaining of muscles, excess amounts of proteins are stored as fat, just as excess carbohydrates or fats are. Basically, any calorie-containing nutrient will be stored as fatty deposits if too much is eaten. In order to build muscles, strength training and sufficient amounts of calories and proteins are the best method.

3. Walking is a great way to lose weight.
TRUE. Like any other physical activity, walking burns calories and can help weight loss. The best way is to take a brisk walk (rather than a stroll), and the longer the walk, the more calories you lose. Every mile of walking burns approximately 100 calories. About 5 miles of walking every day will amount to the loss of one pound in a week.

4. Diet drugs are effective for weight-loss.
FALSE. Certain diet drugs that have been approved by the FDA (Food and Drug Administration) for those who are medically significantly obese, which is defined as those who are over 30% over a healthy weight or those who have obesity-related diseases such as high blood pressure or diabetes. These drugs often work by affecting the brain chemicals which control appetite, or block fat from being absorbed by the body. Diet drugs should only be used in conjunction with an attempt to change eating and lifestyle behaviors.

5. You can eat eggs without getting fat.
TRUE. Research proves that the major dietary culprit is high saturated-fat intake. Since eggs are low in saturated fat as well as in calories (approximately 75 calories if hard-boiled) they are not as unhealthy as some may think. They also contain many various essential nutrients. The American Heart Association recommend one egg per day. However, the key to a good diet is to eat a variety of healthy foods and to use light oil rather than butter or margarine when cooking eggs.

Adopting a healthy lifestyle is an important first step in dieting. Keep in mind the following tips, and you’ll be on the right track to healthy and effective weight loss. Start first by getting rid of all the junk food in your place, and replace them with more nutritious snacks such as fruits, vegetables and nuts. Then make sure to increase your level of activity each day. For example, you can park your car at the end of the lot and walk an extra hundred meters to the entrance of the mall. Or take the stairs instead of the escalator. Small steps such as these will add up to pounds shed.

Quit smoking, gambling, binge drinking, and any other addictive behavior. Then start following a meal plan for the whole week and stick to it. Include some of your favorites in your meals such as pasta and steak, but keep a watchful eye on the portions. And most importantly, drink plenty of water each day. This helps to regulate your metabolism and strengthens your immune system, in addition to satisfying your appetite. When you drink more water, you will feel less hungry. These steps may seem tedious at first, but maintaining routines such as the ones above will be integrated into your daily life in no time.