Debunking The Myth Of Eating Less To Lose Weight

One of the biggest myths about losing weight is the idea that you need to skip meals, starve yourself, or at least eat a lot less than you want to - in order to shed pounds. New studies have shown that this is simply not the case.  As a matter of fact, it's just the opposite. Let's take a look at why you need to eat if you want to lose weight.

(Photo credit: Wikipedia)

The Scientific Benefits of Breakfast

People who eat breakfast on a daily basis tend to lose weight more easily - and faster. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30-pound or more weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.

Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.

Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School.  She states; "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight." In fact, sumo wrestlers don't eat until late in the day for the sole purpose of gaining weight(!).  If you don't eat breakfast, you are actually following the sumo wrestler diet.  Now, that is a scary thought! :-)

Keep Your Metabolism Going All Day

With the right mechanisms in place, your body will naturally burn fat.  But, what are the right mechanisms?  That's your job - to find your body's balance between energy consumed and energy burned.  (This can take a bit of focused effort, which may scare some people off, but if you can put in the time to figure it out, it's definitely worth it.) Metabolism is the name of the game.  When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.

When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy.  If you wait until you're starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein. Then it will actually start to store fat because it thinks it's in famine mode - the opposite effect of what you're looking for. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

Simple Weight Loss Tips to Get You Started:

• Eat slowly. It takes about twenty minutes for your stomach to tell your brain you are full.  Don't eat and run.  When you gulp food down, you'll end up eating way more than you need to at one sitting.

• Choose foods you'll need to chew. Try apples, whole grain hearty breads (sprouted are the healthiest and easiest to digest - and very chewy), celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.

• Drink 6 to 8 glasses of cool or cold water per day. This helps you to feel full and as your body works to raise the temperature of the water, you are burning calories.  And keep in mind you don't have to gulp them down all at once! Sometimes I think when people hear "6 to 8 glasses" they are thinking of drinking a gallon of water in one sitting - all you need to do is keep bottles of water filled in the refrigerator and sip, sip, sip. (Note: If you suffer from indigestion, you may want to try unrefrigerated water, as really cold water can upset your digestion if you drink with your meals.) I keep a glass or bottle of water near me at all times when I'm at work, or on the computer - then I just naturally drink whenever I'm thirsty, instead of having to get up and go get some water, which then would tend to make me put it off.

• Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.  Whole is usually better. It contains more nutrients, tastes better, and fills you up more.

• Have a small healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.  Munching on celery is the perfect way to keep you satisfied while cooking.

 (Photo credit: Wikipedia)

• Fill up on veggies. Vegetables have lots of nutrients that your body needs, and they also contain a lot of fiber and water, which help you feel full, and keep blood sugar stable for longer.

• If you need a sweet treat, just remember that frozen yogurt, fruit, and sherbet are all low fat.  Or try a tiny piece of dark chocolate. Chocolate is full of antioxidants plus flavor, and the dark kind has less sugar. This may leave you satisfied without all the sugar or carbs.  You may have to experiment to find the right treat for your sweet tooth that fits your diet.

The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose that weight naturally.  Give your body the nutrients it needs to stay satisfied and achieve the right balance. Adding foods instead of subtracting foods?  It's so crazy it might just work.

Check back Wednesday for some surprising foods that can help you lose weight faster - butter anyone?? You've got to see this list to believe it!