Try these tips to avoid some common weight loss myths, according to Tufts Health & Nurtrition Letter.
-Avoid refined starch and sugar, not all carbs. Cut back on or eliminate white bread, white rice, refined breakfast cereals and crackers, potato and corn chips, fries, bakery desserts, sweets, and soda.-Fill up with minimally processed, high fiber, phytochemical-rich foods. Seek out fruits, vegetables, nuts, beans, and less processed whole grains (steel-cut oats, cracked wheat, barley, millet). These healthy choices help stave off hunger.
-Enjoy healthy fats. Nuts, seeds, avocados, and plant oils (olive, avocado, soybean, canola, etc.), as well as fish and unsweetened yogurt, are all great choices for weight and your overall health. Moderate consumption of cheese, eggs, and poultry is also better than choosing starchy and sugary foods.
-Maintain or build muscle. Keep active and eat adequate protein to preserve or even increase muscle mass. This will help to achieve healthy, long-term weight loss and maintenance.
-Combine diet and exercise. Physical activity is important for weight maintenance, but on its own isn’t likely to have as much impact as when you also change your diet.
-Time MEALS right. The ideal meal frequency is the one that fits your lifestyle and makes you feel and perform your best.