Understanding Weight Loss Myths and Exploring Weight Loss Truths FCS 470 Jordan Michaud Fontbonne University.

Understanding Weight Loss Myths and Exploring Weight Loss Truths

FCS 470 Jordan Michaud

Fontbonne University

Weight Loss MythsLose 30 pounds in 30 days.

Carbs are fattening therefore I should limit them when trying to lose weight.

Some people can eat whatever they want and still lose weight.

Eating healthy food costs to much.

If I skip meals, I can lose weight.

(Weight-control Information Network, 2012, pp. 1-4)

Weight Loss Truths

Safe weight loss is losing 1/2 to 2 pounds per week

“Lose 30 pounds in 30 days”

(Weight-control Information Network, 2012, pp. 1-4)

Weight Loss Truths

Carbohydrates are the body’s main source of energy

Limiting your intake is not necessary

Simple & Complex carbohydrates

“Carbs are fattening therefore I should limit them when trying to lose weight”

(Weight-control Information Network, 2012, pp. 1-4)

Weight Loss Truths

Age, genes, medicines, lifestyle habits

Burning more calories than consumed

“Some people can eat whatever they want and still lose weight”

(Weight-control Information Network, 2012, pp. 1-4)

Weight Loss Truths

Fresh vs. Frozen

Canned foods

Purchasing small

“Eating healthy food costs too much”

(Weight-control Information Network, 2012, pp. 1-4)

Weight Loss Truths

Increases hunger = increased intake

In particular, skipping breakfast

“If I skip meals, I can lose weight”

which leads us to …

(Weight-control Information Network, 2012, pp. 1-4)

Meal Frequency

Increasing or decreasing eating occasions beyond the traditional pattern of three meals daily

Number of daily eating occasions, meals and snacks consumed per day

(Kulovitz et al. 2013, p. 386)

(Bachman, Phelan, Wing, & Raynor, 2012, p. 2)

Hunger

Improves the structure of the diet

Common Weight Loss Barrier

Meal Frequency

Meal Frequency

Increase Meal Frequency

Substitute traditional eating pattern

Evenly distributes daily caloric intake

Defined meal times help regulate appetite

Recommendations:

(Kulovitz et al, 2013, p. 386-388)

Meal FrequencyBody weight regulation

Hunger control

Normal BMI

Heart disease

Obesity

Type 2 Diabetes

Improve metabolism

Influences:

(Kulovitz et al, 2013, p. 386-387)

Meal Frequency & Obesity

Lower risk

Prevent through breakfast

Better tolerate reduced-calorie diets when Meal Frequency is increased

Lower glycemic load

(Kulovitz et al, 2013, p. 386-391)

Metabolic Rate

Declines with age

Declines with restriction of energy intake

Stimulates deprivation

Receptors store energy

Rate slows 15% in a 2 weeks time

Varies upon the individual

(Mahan, Escott-Stump, Raymond, 2012, p.465)

Lets Review

SummaryWeight loss myths only set yourself up for failure

Instead of skipping meals, increase your Meal Frequency

Meal Frequency is defined as the number of daily eating occasions,

meals and snacks consumed per day.

Hunger is the number one barrier to weight loss. The resolution to this

barrier is Meal Frequency.

Increasing Meal Frequency helps with a regulated caloric intake.

Meal Frequency has an array of influences on the body, not just

physically.

Meal Frequency regulates metabolic fluctuations.

ReferencesBackman, J. L., Phelan, S., Wing, R. R., & Raynor, H. A. (2011). Eating frequency is higher in weight loss

maintainers and normal weight individuals as compared to overweight individuals. Journal of the American Diabetes Association, 111 (11), 1730-1734. doi:10.1016/j.jada.2011.08.006.

Food Clock [illustration]. (2014). Retrieved from www.dreamstime.com/royalty-free-stock-photo-time-healthy-f ood-clock-made-many-types-grains-beans-image31138275

Kulovitz, M. G., Kravitz, L. R., Mermier, C., Gibson, A. L., Conn, C. A., Kolkmeyer, D., & Kersick, C. M. (2013). Potential role of meal frequency as a strategy fro weight loss and health in overweight or obese adults. Nutrition Journal, 386-392.

Mahan, K. L., Escott-Stump, S., & Raymond, J. L. (2012). Nutrition for health and fitness. In Krause’s: Food and the nutrition care process (13th ed., pp. 461-488). St. Louis, MO: Elsevier Inc.

Questioned Smiley Face [illustration]. (2012). Retrieved from premedfaq.com/examkrackers-or-berkeley-review-for-mcat- prep-books-part-22/

Time to Eat [illustration]. (2014). Retrieved from www.activelifedc.com/personal-training/why-you-dont-need-to-eat- every-3-hours---meal-frequency-myths/113448

Weight-control Information Network. (2012). Weight-loss and nutrition myths. Retrieved from http://www.win.niddk.nig.gov

Weight-loss [illustration]. (2014). Retrieved from www.articlediscussion.com/discuss-weight-loss-supplements/