Most adults have more body fat than they need. If you have excess weight and you’re trying to find the best way to lose it, it can be hard to know what information to trust when there are so many fad diets and diet myths.
Some common diet and weight loss myths to help you have a balanced diet
Healthier foods are more expensive –
Healthy eating doesn’t have to cost more. You might be surprised to know you can buy healthier options without spending more money. You can:
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- Buy frozen fruit and vegetables. They come ready to use and it’ll help you reduce waste. You can use only what you need and put the rest back in the freezer. It will last longer in the freezer than in fresh products.
- Buy fruits and vegetables from local markets rather than supermarkets.
- The value range is usually similar in taste to premium brands.
- Write a shopping list and stick to it. Planning each of your meals for the week can help you stop your shopping bill going up by adding things you don’t need like sugary treats.
- Use more pulses in your meals. Pulses (like beans, lentils, chickpeas, and peas) are low in fat and full of vitamins and fiber to keep you fuller for longer. They’ll also add flavor and texture to any tasty meal.
- Cook at home rather than eating ready meals or takeaways. Making your own food at home is a great way to make your food budget go further. You can make savings if you buy loose fruit and vegetables instead of pre-packed ones. You can also control what goes on in your meal to make it healthier.
Carbs are fattening –
- Carbohydrates (like bread, pasta, potatoes, and rice) are good for you when you have the right amount. They’re an important part of having a healthy, balanced diet that you can stick to. Carbs give your body energy vitamins like iron, calcium, B vitamins, and fiber to support your digestion and help you feel fuller for longer.
- Carbs can become unhealthy when high-fat foods are added to them. Like cooking in more ghee or oil and adding cheese to your sandwich or pasta
- Choose Tomato sauce on your pasta. Instead creamy sauces
- Choose wholegrain bread, pasta, and rice. They taste just as good and might help you feel fuller.
- Use vegetable-based sauces for your food or make Gravies at home for your veggies
Intense exercise is the only way to lose weight This isn’t true –
- The most effective way to lose weight is to reduce the number of calories we eat and drink. Exercise can support weight loss when we consume less calories.
- Adults should get at least 30 minutes of moderate activity daily like walking and cycling.
- 20 minutes of intense activity daily, like playing sports such as football.
- If you’re exercising to lose excess weight, you may want to do more than this and reduce your calorie intake.
Intense (or vigorous) exercise, like running and swimming, makes you breathe hard and fast. It’s usually difficult to speak to someone without pausing during intense activities. Intense exercise isn’t suitable for everyone. If you have a medical condition, your doctor will be able to suggest the types of activities and the intensity that are safe for you.
Some moderate-intensity exercises that can still help you be physically active are:
- Walk
- Aerobics
- Dancing
- Home chores
- washing a car
Skipping meals will keep the weight off –
- Skipping meals can make you lack essential nutrients and feel tired. If you miss meals like breakfast, you might feel tempted to eat foods high in fat and sugar when you feel hungry. This can mean you eat more calories than you need throughout the day.
- Eating healthy balanced meals at regular times during the day can help you lose weight more successfully than if you skip meals.
Low-fat foods are a healthy option –
- A lower-fat option might not be better for you
Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. This might not make the lower-fat option healthier.
Even if your food’s packaging says it’s lower fat, you might want to check its nutrition label. You can check the amount of ‘total fat’ and the amount of ‘saturated fat’ (unhealthy fat) per serving on the label.
Drinking water helps you lose weight –
Water doesn’t make you lose weight. But drinking water and staying hydrated is part of a balanced diet and can support your weight loss.
Sometimes, if you feel hungry you might actually be thirsty. If you’re tempted to snack, try drinking a glass of water first.
Water doesn’t have any calories or sugar so it’s a healthier option than sugary or caffeinated drinks. You can make water more exciting by adding:
- Sweet, fresh berries
- A slice of fruit like lemon, lime, orange, or apple
- Fragrant herbs like fresh mint leaves, rosemary, or a slice of ginger
- A herbal teabag like green, peppermint, camomile, or jasmine in hot water.
Certain foods help you burn fat –
There is very little evidence to prove that some foods and drinks can help you burn more fat. You may have heard this about:
- Chili
- Green tea
- Citrus fruits
- Black coffee
- Energy drinks.
Although certain foods and drinks might not burn more fat, eating a healthy balanced diet and physical activity can.
Eating after 8 pm will make you gain weight –
Gaining weight isn’t caused by the time you eat. If you don’t eat more than your recommended daily intake of calories, eating late won’t make you gain weight.
Most people are more likely to be physically active during the day. Eating earlier might mean you use more of the calories you’re eating to fuel your physical activity, rather than when you’re sitting or sleeping late at night.
Eating dinner earlier can also help your body digest your food properly. This can prevent you from having indigestion before bedtime. It might also help you sleep better.
Do you need help maintaining your weight?
Having a healthy weight can give you more energy. It will also help to keep your heart healthy and reduce your risk of being seriously ill if you have coronavirus.
More than 3 in 5 people are obese or have excess weight. Our information hub is here to help. Find easy tips to lose weight gradually, simple recipes to fit around your routine, and our 10-minute workout.
