8 Rules You Should Break to Lose Weight!

By Sherry L. Granader

Did you know that we spend over $107 million everyday on weight loss products and weight loss plans? Women, especially, diet before weddings, reunions, bathing suit season – the list goes on. We DIET because we feel that is the best way to get slim.

You can probably drop a few pounds on any plan but most people gain it back and often end up heavier. A lot of this weight loss wisdom turns out NOT to be so smart after all. Here are 8 rules you should BREAK when it comes to weight loss:

1) THE BEST WORKOUT FOR LOSING WEIGHT IS AEROBICS OR CARDIO-VASCULAR.

FACT: Cardio is great for burning calories but it does not preserve or build muscle. If you cut your calories and do only aerobic classes, you will actually lose muscle tissue and slow down your metabolic rate. Every pound of muscle you have burns 15-20 calories a day. It may not sound like much but if you lose a pound of muscle you could gain 2 pounds of fat in ONE year.
SMART STRAGEGY: You can gain 1-3 pounds of muscle in 3 months if you lift weights at least 2-5 times a week. Use weights heavy enough so it is difficult to do the last 3 repetitions. I like to do 3-4 sets of 15 repetitions for each exercise and break it down to 2 muscle groups per workout out session. Add some cardio after you lift weights to see great results. You need the glycogen in the muscle to lift the weight and once that is used up, the body turns to fat for energy.

2) IT IS SIMPLE – CUT YOUR CALORIES AND YOU WILL LOSE THE WEIGHT.

FACT: This concept always drives me crazy as a nutritionist because very often when sitting down with a client I would actually ADD a meal or two to their day. If you are not getting enough calories for the day, especially protein, your body will break down muscle to get more. Muscle helps your body burn calories. When you eat too few calories, your body produces less of a hormone called LEPTIN, which may help regulate appetite. Research is showing that women who cut their calories too low caused LEPTIN to diminish by an average of 54% and their hunger DOUBLED! The downturn of LEPTIN production occurs within 48 hours of starting a low-calorie regimen which may explain why so many diets started on Monday are history by Friday.

STRATEGY: Complete meals of protein, good fats and fibrous carbohydrates every 3-4 hours will keep your energy level up and support muscle.

3) CUT THE CARBS AND THE WEIGHT WILL FALL OFF.

FACT: A study done at the University of Pennsylvania found that even though the low-carb dieters lost MORE weight in the beginning, there is no difference in weight loss after one year with other conventional weight loss plans. Cutting carbs is too restrictive and it usually causes fatigue and when you are tired, you tend to overeat the wrong foods. Remember, it is the PROCESSED CARBOHYDRATES that get us in trouble. There is nothing wrong with whole fruits and vegetables.

STRATEGY: Eating healthy does not mean NO CARBS! Eating plenty of high-fiber carbs like fresh vegetables and whole grains are still low in fat and calories and will keep you full.

4) KEEP YOUR DAILY FAT INTAKE TO UNDER 20%- FAT MAKES YOU FAT!

FACT: There are some people who keep track of their fat grams better than their money in their checkbook. Fat makes food taste better and if you are more satisfied with a meal, you will more likely stick with a good eating plan. Many of the fat-free foods on the market today are loaded with sugar which are converted to glucose in the body and stored as fat – period! Two low-fat cookies can contain more calories than 2 Oreos – low-fat cookies are less satisfying and you may end up eating more of them in the long run. Many people are lacking GOOD FATS like olive oil or canola oil or good fats from nuts.

STRATEGY – Take a look at your day of meals and see if you might be lacking good fats – a handful of nuts tossed in a salad at dinner are full of unsaturated fats and magnesium which help you to calm down and get a better night’s sleep.

5) YOU CAN EAT AS MUCH AS YOU WANT OF SOUP, SALAD, FRUITS, POPCORN SINCE THEY ARE NATURALLY LOW-FAT AND LOW-CALORIE:

FACT: Portion control does matter and when you give people the green light to eat as much of these foods as they want, they tend to eat too many calories for the day and never feel satisfied. They end up lacking protein which supports muscle.

STRATEGY: Again, complete meals every 3-4 hours with good quality protein (chicken, tuna, fish, egg whites, legumes, turkey, soy, etc.) and fibrous carbohydrates ( anything in the produce aisle) will help keep your weight in check with regular exercise.

6) THERE IS NO SUCH THING AS A BAD FOOD

FACT: I used to say this all the time, but I find some people need to understand there are some pretty bad foods on the market today – most of which are in the center aisles of the grocery stores. Take a look at complete meal in a box including the chicken – that is a little scary! Let’s face it – an orange is still better than a candy bar. There are trigger foods like breads and cookies than set you up to crave more of the same foods all day.

STRATEGY: Stock your pantry and refridgerator with healthy carbs like whole grain breads, pasta made from rice, veggies for snacking, low-fat dairy products, etc.

7) WALKING FOR 30 MINUTES 3 DAYS A WEEK IS ALL YOU NEED TO DO TO LOSE WEIGHT.

FACT: The American Heart Association recommends this for cardiovascular health, however, it is not enough to really lose some weight. Remember, you must incorporate weight training too – so a good idea is to get in ONE HOUR of physical activity everyday.

STRATEGY: You could lift weights for 30 minutes and then walk on the treadmill for 30 minutes. The weight lifting part could include 2 muscle groups for 15 minutes each followed by the cardio workout – walking or doing aerobics.

8) YOU ARE NOT ALLOWED TO EAT AFTER DINNER – OR DINNER SHOULD BE NO LATER THAN 6:00 P.M.

FACT: Who eats dinner at 6 p.m.? Most people do not even get home until 6 p.m. The research is showing it is not when you eat – it is WHAT and HOW MUCH food that really counts. If you give yourself a cut-off time you may actually eat more at dinner because you know you are not supposed to eat anything else later.

STRATEGY: Try and eat your main meal during the day and enjoy a lighter dinner. If that is not possible, then have enough dinner to feel satisfied and then have a snack later on. Good choices include “Yogurt, Oats and Raisins” or yogurt with a high-fiber cereal or a dish of sorbet or frozen yogurt.

Remember, a hearty, healthy meal can satisfy you and rev up your metabolism. Small, tiny portions can slow it down. Stupid diets can be bad for your body and make you heavier in the long run. You must eat whole foods, good quality protein, do weight bearing exercise and cardio-vascular workout to lose weight and keep it off. The reward is feeling better during the day with more energy and sleeping better at night. How wonderful is that!?

Sherry Granader is a Nutritionist, Herbalist, Author of 2 cookbooks, Writer for 2 monthly columns for Health Magazines and is a spokesperson for Natural Products on Radio and TV in the United States, Canada and United Kingdom. Contact her through www.greatwomenspeakers.com