‘Lose 7 pounds in 7 days!’

‘Try the hip and thigh buster and lose inches fast!’

‘Skip carbs and lose fat!’

And so on, and so on. With endless weight-loss theories and fad diets out there, it’s easy to get confused. Hopefully, the information below will help clear up any confusion you have and set the record straight about healthy and effective weight loss.

Myth 1: Low fat diets are good for you.

 

Fact: A diet too high in fat will lead to weight gain, but a diet too low in fat won’t help you lose weight either. People tend to think they need a low-fat diet to lose weight, but fail to understand that to lose weight they need a balance of carbohydrates, proteins and fats in their diets. Our bodies need fat for energy, tissue repair, digestion and to transport and metabolise essential weight loss boosting nutrients.

 

If you’ve got weight to lose a fat free diet isn’t a good idea but cutting down on unhealthy saturated and trans fatty acids, found in cakes, sugar, sweets, pastries, fried food, red meat and refined, processed foods and replacing them with healthy unsaturated fats, found in things like nuts, seeds, oily fish, olive oil and avocados, will help. Full fat organic dairy products are also fine as long as they are eaten in moderation. And bear in mind that if a product is labelled low fat or fat free this does NOT always mean low calorie or calorie-free. Although the fat is taken out calorie rich sugars and thickeners are often added to boost flavour and texture.

 

Myth 2: Crash dieting or fasting for long periods can help you lose weight.

 

Fact: In the short term this may be true but in the longer term it can prevent you losing weight. This is because crash dieting or fasting causes a loss of muscle which in turn causes a fall in your basal metabolic rate – the amount of calories your body burns on a daily basis. This means your body will need fewer calories than it did previously, making weight gain more likely once you stop dieting.

 

As a rule of thumb calorie restriction diets or diets that cut out certain food groups will not help you lose weight and keep it off. Not only are these diets boring and unsatisfying they don’t provide all of the nutrients your body needs for you to feel healthy and energetic. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). And diets that provide less than 800 calories per day could result in heart rhythm abnormalities, which can be fatal. It simply isn’t worth the risk.

 

Research suggests that losing between 1 and 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. And as an added bonus by adopting healthy eating and physical activity habits, you also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

 

Myth 3: Fattening foods equal rapid weight gain.

 

Fact: This may seem hard to believe, especially if you think you are one of those people who only need to look at a chocolate cake to gain weight, but weight gain is a slow and gradual process. You need to eat an extra 3500 calories to gain one pound of body fat (and vice versa for losing it). If you think you’ve gained several pounds after a meal out this is due to fluid which will resolve itself as long as you go back to eating normally and don’t make the classic dieting mistake of feeling guilty, thinking you’re blown it so you may as well keep overeating.

 

Myth 4: Cholesterol is bad for your health.

 

Fact: Cholesterol is a fatty substance that is made mostly by the liver – and there is both good and bad cholesterol. Bad cholesterol can clog your arteries and increase your risk of heart disease but we also need good cholesterol to build cells and produce hormones. 

 

Saturated fats found in foods like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein (LDL) cholesterol, known as ‘bad’ cholesterol, which delivers cholesterol to the arteries. High density lipoprotein (HDL), or ‘good’ cholesterol, transports cholesterol away from the arteries, back to the liver. So choose unsaturated fats such as eggs, vegetable oils, nuts and seeds.

 

Myth 5: Vegetarians can’t be as muscular as meat eaters

 

Fact: Because vegetarians don’t eat meat – a major source of muscle building protein – many people think that this will lead to weakness and muscle loss but by getting their protein from vegetable sources such as cheese, nuts, and pulses like soya, chickpeas etc. can build muscle as effectively as meat eaters. The Department of Health recommends that 50 per cent of energy should come from carbohydrates, 35 per cent from fat and the remaining 15 per cent from protein.

 

Myth 6: You gain weight when you stop smoking.

 

Fact:  While nicotine does increase the body’s metabolism, its effect is small. Where people tend to fall down is when they replace a cigarette with sweets and comfort food. Bear in mind that 48 hours is all it takes for nicotine to be removed from your blood stream; after that so called nicotine cravings are really just habits that you associate with smoking, such as lighting up every time you have a cuppa or smoking when you feel nervous. If you can find healthy habits to replace the habit of smoking, such as snacking on fruit or going for a brisk walk, you will not gain weight when you quit. And remember, it’s far healthier to be an overweight non-smoker than not bother giving up because you think you’ll put on weight.

 

Myth 7: High-protein/low-carbohydrate diets are an effective and healthy way to lose weight.

 

Fact: Even though you may experience short term weight loss, getting most of your daily calories from high-protein foods like meat, chicken and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which can lead to constipation due to lack of dietary fibre.

 

Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak and lead to a build-up of partially broken-down fats in your blood which can increase your risk of gout (a painful swelling of the joints) and kidney stones. The safe and effective way to lose weight is to follow a healthy eating plan that includes a healthy balance of weight loss nutrients from carbohydrate, protein, and fat.

 

Myth 8: Certain foods can help you lose weight off the hip and thighs

 

Fact: Contrary to what some diet magazines may declare certain foods cannot magically melt away the fat off these parts of the body.  If you eat healthily for at least two months you will eventually lose weight all over your body — including personal problem areas like your hips and thighs.  And if you combine healthy eating with regular exercise, you’ll burn even more calories and tone, tighten and strengthen the muscles underneath the fat so that you look leaner and fitter.  You can, however, lose fat around the middle because the reason it settles there may not just be down to your diet and is connected to the stress hormones.  For more information on this see my book ‘Fat around the Middle’.  (See the Resources Page).

 

Myth 9: Skipping breakfast is a good way to lose weight.

 

Fact: Studies show that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. This may be because people who skip breakfast tend to feel hungrier later on and eat more than they normally would and usually go for more unhealthily options because there blood sugar is low and by then they need a quick fix.

 

In addition to always eating a healthy breakfast it is also important to eat little and often during the day if you are trying to lose weight. This is because eating approximately five small meals and snacks throughout the day balances your blood sugar levels and helps beat food cravings

 

Myth 10: Losing weight is harder if you’ve got big bones

 

Fact: Bodies vary hugely in build from solid to sylph-like; and in shape from apple to pear but that doesn’t mean someone with big bones can’t take control of your weight. This is because you don’t lose weight from your bones. You lose weight by losing fat, regardless of whether you have a big frame or not. By following a healthy balanced diet and watching your portion size you can be a healthy weight even if you have a big frame.

 

Set yourself small targets. Start by aiming to lose a small amount, say 1 to 2 pounds a week. Even with this small weight loss you’ll see significant benefits to your health. Your cholesterol levels will fall and your blood pressure may drop.  And to achieve this you don’t have to stop doing all the things you like doing; just do them in moderation. Have one biscuit rather than two, with your afternoon tea, have one glass of wine rather than two, with your evening meal. Make small changes in your everyday life and notice the difference to your health, well being and waist line.

Stress, hormone changes, physical exertion, certain medications and intense sensory stimuli can all trigger headaches or migraines but food can also act as a major trigger for many people.

The following foods are among the most common offenders. If you are prone to headaches or migraines and discover that one of the foods listed here is a trigger, then you know that you need to avoid that particular food if you want to minimise migraine frequency. Unfortunately symptoms often don’t hit you immediately after eating these foods, so you need to keep a diary for several weeks to notice a pattern. The time lag is due to the fact that the problem arises when the food reaches the liver, and should be broken down by enzymes. 

 

Tyramine or phenylethylamine:

Two amino acids found in chocolate, aged or fermented cheese, soya foods, all nuts and most seeds, citrus fruits, and vinegar (red and balsamic). Bear in mind that tyramine content in food increases over time, especially if food is improperly stored; so you may need to avoid eating leftovers.

 

Alcohol:

Beer, red wine, sherry, and vermouth contain large amounts of tyramine, which can cause migraines. In addition, all alcohol can cause dehydration, which also can trigger headaches.

 

Tannins:

Tea, red-skinned apples and pears, apple juice and cider, and red wine, which contain tannins.

 

Deli meats and other foods containing nitrites:

These include pepperoni, bacon, hot dogs, sausages (including chicken, turkey and soya sausages/bacon/hot dogs that list nitrites in their ingredients), bologna, pastrami, jerky (beef and turkey), corned beef, and all other beef/poultry/pork/wild game/fish that has been cured, smoked, pickled, canned or preserved with nitrites. 

 

Sulphites:

This preservative is commonly found in wine (more so in white wine), most dried fruits (including prunes, figs, apricots), canned vegetables and many processed foods. Check labels.

 

Additives:

Check labels carefully and avoid foods that contain monosodium glutamate (MSG), hydrolysed vegetable protein (HVP), hydrolysed plant protein (HPP) and any products claiming to have “natural flavour” or “natural flavourings.”

 

Aspartame:

Be cautious of foods and beverages made with this artificial sweetener.

 

Caffeine:

People with sensitivity to caffeine can develop migraines after drinking black tea, green tea, coffee, cola soft drinks, or other caffeinated soft drinks. But caffeine can also be used to stop a migraine that is just beginning — that’s why many over-the-counter migraine medications contain caffeine. Test your personal response to caffeine. If it gives you headaches, avoid it.

 

Nutrients, supplements and self-help tips to reduce headaches:

 

• Magnesium helps your muscles to relax and a deficiency can trigger headaches. So make sure your diet includes foods such as leafy green vegetables, nuts and seeds, soya beans and whole grains. One study showed that women who took 300 mg twice a day of magnesium reported fewer headaches than those who did not.  (An excellent form of magnesium I use in the clinic is Magnesium EAP, see the Resources Page).
• Make sure your diet is rich in essential fatty acids – especially omega 3 – found in oily fish, nuts and seeds. Another study suggested that migraine sufferers showed a significant reduction in symptoms when they took omega 3 fish oils every day.  With migraines the blood vessels in the brain constrict and then dilate.  These engorged blood vessels irritate and inflame the nerves.  This stimulates the vessels to swell further, causing a cycle of pain which can last for hours or even days.  Prostaglandins can also be stimulated and there can be an increase in the production of PGE2 or ‘bad’ prostaglandins, which can increase the inflammatory response and pain.  Omega 3 fatty acids produce PGE3, the ‘good’ prostaglandin, which is anti-inflammatory and that is why they can help to reduce the pain during a migraine attack.  (I use Omega 3 Plus which is an excellent fish oil combination of both EPA and DHA – see the Resources Page).
• Folic acid, the vitamin found in dark green leafy vegetables, which lowers the risk of birth defects, may help reduce the risk of migraines with auras according to new research.
• One study showed that 70 percent of migraine sufferers had less frequent attacks when taking the herb feverfew. Feverfew blocks the production of the inflammatory prostaglandin PGE2. 
• Some women only get premenstrual or menstrual migraines and in this case it is important that your liver is functioning efficiently.  Your liver eliminates hormones and waste products and can help to eliminate ‘old’ hormones safely and efficiently during each cycle.  To improve liver function use the herb milk thistle.  The more effectively your liver is working, the better it will be able to deal with fluctuating hormones leading up to your period.  A healthy liver will also be able to produce all the enzymes needed to break down certain foods that might trigger a migraine.  (See the Resources Page for a good milk thistle.).

 

Missing meals or nutrients can trigger a headache so make sure you don’t leave more than three hours between meals and snacks.

 

Activities that require repetitive motion such as chewing gum or grinding teeth can also trigger headaches.

 

Learn to relax. By reducing muscles tension you may be able to ward off a fair number of headaches. Sit or lie down in a dark, quiet room for 20 minutes. Place an ice pack on your forehead. Tension headaches sometimes respond better to the application of heat. When headaches or migraines play a part in your process, try to regard them as evidence that the body needs time to be alone, to recharge. Lie in total silence, in complete darkness, and sleep, if possible, until the headache is gone.

           

Regular exercise and stretching can prevent many tension headaches.

Treat yourself to a neck, shoulder and head massage. Whether it is a traditional massage or acupressure, releasing physical tension and improving circulation can promote feelings of wellbeing and even prevent headaches. Simply rubbing your temples can relieve pain.

 

It is also possible to suffer pain as a result of taking too many painkillers. It can be a vicious circle as many over-the-counter painkillers contain codeine or caffeine, which makes them addictive. It is also possible to develop an intolerance to painkillers so that the dosage has to be increased to get an effect, which leads to a rebound headache and a need for more painkillers.

           

Note: Don’t ignore headaches that occur over and over again. They could be a sign of an underlying health problem. If you have tried various DIY measures or your headaches become more intense or persistent ask your doctor for advice.

Are your thoughts making you fat? Here’s how changing your mindset can help you lose weight.

Motivation to lose weight is often high in springtime when buds start to appear, reminding us that bathing suit season is not far behind. Although there is no escaping the need to exercise regularly and eat healthily to lose weight, experts say that having the right attitude can help you lose weight and stay slim.

 

Research shows that you really can think yourself thin. Scientists at Harvard University, USA told 42 women housework burns calories. After four weeks they had lost an average of 2 lbs and lowered their blood pressure by 10 percent, while 42 women who weren’t told the information showed no weight changes. Neither group altered their lifestyles; just their mind sets.

 

If you want to succeed at weight loss looking at the thought patterns and habits in your life that can sabotage your efforts can make all the difference. Everyone has his or her own excuses and weakness but whatever your weak spot to lose weight and keep it off your mindset needs to be right.

 

The following think thin strategies are all designed to help you get the right mindset for long term weight loss:

 

– A little patience: First of all you need to have patience. One major mental block to weight loss is wanting too much, too fast. But you’ll get the best results when you lose weight slowly.  If you lose weight too quickly, you’re just losing water and muscle, not fat and when you lose muscle, metabolism slows down, making it even harder to lose weight.

 

– Imagine yourself thin: If you want to be thin, see yourself that way. Visualise yourself slim and see how good you look and feel. Alternatively you could imagine what you would look like five years from now if you continue gaining weight; sometimes this Scrooge ghost of Christmas future exercise alone is enough of a shocker to be an incentive.  There is also a brilliant service where you can send in a photograph of yourself and they can now send it back showing you what you will look when you are slim.  The photo can then be stuck on the fridge to keep you motivated. You can also specify how much weight you want to lose.   It is on www.naturalhealthpractice.com and click on Fat around the Middle products (called Slimmer You Photograph).

 

– Set small goals: Make a list of small goals that will all help you lose weight. These small goals should all be things that improve your lifestyle and are realistically simple to achieve, such as

• Eating more fruits and vegetables every day
• Getting some kind of physical activity for at least 30 minutes a day
• Drinking alcohol only on the weekends
• Ordering a side salad instead of chips.
• Losing around 1 pound a week.

 

– Change is tough and it is even tougher if you make too many changes at once, so start small and gradually make lifestyle improvements.

 

– Get connected: Find a friend, family member or support group you can connect with on a regular basis. Studies show people who are connected with others, whether it’s in person or online, do better than dieters who try to go it alone.

 

– Plan ahead: Every night plan your healthy meals and fitness routine for the day ahead. Planning ahead is 80% of the battle. If you’re equipped with a detailed plan, results will follow. Schedule your 30 minute walk as you would a dentist’s or hairdresser’s appointment. Prepare dried fruits, veggies or nuts and seeds so you won’t be tempted to eat the wrong kinds of foods.

 

– Pat yourself on the back: Give yourself a non food reward with a trip to the movies, a massage or whatever will help you feel good about your accomplishments after you have met one of your mini goals for a week. It is important to recognise and celebrate the steps you are taking to be leaner and healthier.

 

– Keep track: Studies show that keeping track of what you are eating and how you feel about eating helps promote positive behaviours and minimise the unhealthy ones. So buy a note book and keep a food diary. Food diaries are a form of accountability. When you are accountable, you are less likely to over eat or eat unhealthily.  It is interesting that when women come to the clinic they are asked to fill out a questionnaire, which includes a food diary, they often say that they are surprised, as they did not realise what or how much they were eating of certain things until they had written them down.  A lot of what you eat can be unconscious so being aware of what you are doing can be a big first step.

 

– Change your habits: You can’t continue to do things the way you used to or think negatively about yourself if you want to succeed at weight loss. Try to identify where you are engaging in behaviours or thought patterns that lead to weight gain and turn them around with little steps that you can easily handle without feeling deprived. For example, if you always slump in front of the television when you get home hide the remote and phone a friend or go for a walk instead. If you always reach for a bar of chocolate when you feel stressed get rid of any tempting, empty-calorie foods in your kitchen and replace them with healthier options. And if you always feel guilty when you do indulge don’t make things worse by thinking you’ve blown it. Remind yourself that no one is perfect and that as long as you are eating healthily 80 per cent of the time you are doing fine. Instead of thinking of yourself as overweight think of yourself as a person who is on the road to reaching their ideal weight.