Weight-loss    &    Nutrition Myths

“Lose 30 pounds in 30 days!”
“Eat as much as you want and still lose weight!”
“Try the thigh buster and lose inches fast!”
Have you heard these claims before? A large number
of diets and tools are available, but their quality
may vary. It can be hard to know what to believe.
This fact sheet may help. Here, we discuss myths and
provide facts and tips about weight loss, nutrition,
and physical activity. This information may help you
make healthy changes in your daily habits. You can
also talk to your health care provider. She or he can
help you if you have other questions or you want
to lose weight. A registered dietitian may also give
you advice on a healthy eating plan and safe ways
to lose weight and keep it off.

Weight-loss and Diet Myths
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. Some of these diets may
help you lose weight at first. But these diets 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.

Healthy habits may help you lose
weight.
„„ Make healthy food choices. Half of your
plate should be fruits and veggies.
„„ Eat small portions. Use a smaller plate,
weigh portions on a scale, or check the
Nutrition Facts label for details about
serving sizes (see page 3).
„„ Build exercise into your daily life. Garden,
go for family walks, play a pickup game of
sports, start a dance club with your friends,
swim, take the stairs, or walk to the grocery
store or work.
Combined, these habits may be a safe, healthy
way to lose weight and keep it off.

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.