Submitted by Illinois Bariatric Center
“Lose 30 pounds in 30 days!”
“Eat as much as you want, and still lose weight!”
“Try the thigh buster, and lose inches fast!”
I’m sure you’ve heard claims like these and perhaps have tried many of them yourself. While it’s tempting to believe that the latest pill or weight loss system will somehow be the magic path to effortless weight loss—it’s simply not true. Let’s get to the facts about weight loss, nutrition, and physical activity and dispel some of the common, but false, ideas that may be preventing you from losing weight. Here’s a look at a few.
Myth: Healthy eating costs too much.
Fact: Eating better does not have to cost a lot. Canned or frozen fruits and vegetables often provide as many nutrients as fresh ones at a much lower cost. Rinse canned veggies before you cook them to remove extra salt. Choose fruit canned in its own juice or packed in water to avoid added sugar. Canned, dried, or frozen beans, lentils, and peas are healthful sources of protein that last a long time and are easy on the wallet.
Myth: If I skip meals, I can lose weight.
Fact: Skipping meals will make you feel hungrier and lead you to eat more than you normally would at your next meal. In addition, when you skip meals, your metabolism slows down because your body kicks into “starvation mode” to conserve energy. So, when you do eat, the calories may not be burned off as efficiently. Instead of skipping meals, concentrate on eating a moderate amount of quality, healthy food and find ways to make healthful food easy to grab and go.
Myth: Physical activity only counts if I can do it for a long time.
Fact: The U.S. government recommends 150–300 minutes of activity each week, but you don’t need to do it all at once. To benefit, you can exercise for as few as 10 minutes at a time. Some easy ways to fit in exercise are to park farther away and walk to wherever you are going, take the stairs instead of the elevator, or go for a 10-minute walk after lunch.
Myth: Carbs are fattening. I can’t eat them when trying to lose weight.
Fact: Carbohydrates (carbs) are the body’s main source of fuel for energy. You don’t need to limit all carbs to lose weight. There are two main types of carbs: simple carbs (sugars) and complex carbs (starches and fiber). Foods that are high in complex carbs—like fruits, veggies, and whole grains—provide a healthy supply of fiber, minerals, and vitamins, but you should avoid simple carbs from cake, candy, cookies, and sugar-sweetened desserts and drinks (including alcohol), which have many calories and few nutrients. To lose weight, create a healthy eating plan that mixes unrefined carbs like brown rice, whole-wheat bread, fruits, and veggies along with healthy fat and protein.
Myth: “Low-fat” or “fat-free” means low calorie.
Fact: A serving of low-fat or fat-free food can often contain MORE calories than a serving of the full-fat product. But even if the calorie count is the same or lower, processed low-fat or fat-free versions often contain added flour, salt, starch, or sugar to improve flavor and texture after fat is removed. These items add calories. Always read the nutrition facts label and understand what it means.
Myth: I just can’t lose weight no matter what I do.
Fact: If you have struggled with your weight issues for a long time and have been unable to lose weight by conventional methods of healthy eating and increased physical activity—despite repeated efforts—bariatric surgery is a viable option that has helped many people gain control of their bodies and begin a path to a healthier life. Recent advances in surgical techniques have made procedures such as LAP-BAND® very safe. Today, LAP-BAND® is performed with a few small incisions, it is usually done on an outpatient basis, and patients typically go back to work in a few days. There is also a new procedure called the OBERA™ gastric balloon that is non-surgical and is inserted via the esophagus. You do not have to accept your weight as an unchangeable condition of your life. Success is possible.
For information on the ORBERA™ Managed Weight Loss Program or LAP-BAND® surgery, you may contact Dr. Sidney Rohrscheib at the Illinois Bariatric Center at 217-935-7037. Illinois Bariatric Center is one of the few practices in Central Illinois that is qualified to offer the ORBERA™ non-surgical procedure. The practice provides a unique multidisciplinary program dedicated to the management and treatment of obesity.
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