Physical Activity Myth
Myth: Lifting weights is not good to do if you want to
lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing
strengthening activities like push-ups and crunches on a regular basis can
actually help you maintain or lose weight. These activities can help you build
muscle, and muscle burns more calories than body fat. So if you have more
muscle, you burn more calories—even sitting still. Doing strengthening
activities 2 or 3 days a week will not “bulk you up.” Only intense strength
training, combined with a certain genetic background, can build very large
muscles.
Tip: In addition to doing at
least 30 minutes of moderate-intensity physical activity (like walking 2 miles
in 30 minutes) on most days of the week, try to do strengthening activities 2 to
3 days a week. You can lift weights, use large rubber bands (resistance bands),
do push-ups or sit-ups, or do household or garden tasks that make you lift or
dig.
Food Myths
Myth: Nuts are fattening and you should not eat them
if you want to lose weight.
Fact: In small amounts, nuts can
be part of a healthy weight-loss program. Nuts are high in calories and fat.
However, most nuts contain healthy fats that do not clog arteries. Nuts are also
good sources of protein, dietary fiber, and minerals including magnesium and
copper.
Tip: Enjoy small portions of nuts.
One-third cup of mixed nuts has about 270 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose
weight.
Fact: Eating lean meat in small
amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and
fish contain some cholesterol and saturated fat (the least healthy kind of fat).
They also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are
lower in fat and trim all visible fat. Lower fat meats include pork tenderloin
and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean
ground beef. Also, pay attention to portion size. One serving is 2 to 3 ounces
of cooked meat—about the size of a dec
Weight Loss Nutrition Myths was originally published on blackdoctor.org
