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Diet Myths: Running and Weight Loss
Incredible Weight Loss Myths Exposed
Learn the surprising truth about 18 popular diet strategies that just don't work—and find out which ones will actually help you take the next big step toward slimming down
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Big Fat Weight Loss Lies
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1
Myth: To Lose Weight, Cut Carbs or Fat
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2
Myth: Exercise in the Fat-Burning Zone
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3
Myth: Mini-Meals are Better Than 3 Hearty Ones
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4
Myth: Lift Less Weight with More Reps to Get Toned
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5
Myth: You Can "Make Up" Weekend Splurges
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6
Myth: You Have to Ban "Bad" Foods
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7
Myth: Eating at Night Causes Weight Gain
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8
Myth: Low-Fat Foods Are a Healthy Choice
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9
Myth: Weight Lifting Will Only Bulk You Up
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10
Myth: Running on Empty Burns Extra Fat
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11
Myth: You Can Spot-Reduce Fat
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12
Myth: Longer Exercise Sessions = Better Results
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13
Myth: You Can't Overcome Your Genes
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14
Myth: Keeping It Off Is Easy
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15
Myth: High-Fructose Corn Syrup Is Worse Than Sugar
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16
Myth: A Fast-Food Sandwich Is Better Than a Burger
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17
Myth: Walking Does Little to Help You Lose
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18
Myth: Treadmills Accurately Calculate Calorie Burn
Myth: You Can "Make Up" Weekend Splurges
The Truth: The two S-days represent about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. "By feasting on whatever you want on the weekend, you'll cancel out five days' worth of healthy eating," says Felicia Stoler, RD, nutrition coordinator for the New York City Marathon.
When it comes to shedding pounds, consistency is key. "Aim to consume a similar number of calories on Tuesday as you would Saturday," says Stoler. She suggests weighing yourself Friday and again Monday. "Any weight gain is a sign you shouldn't have eaten the extra slice of pizza."
Survive the Weekend
Stay on track by avoiding diet traps.
Think Ahead: When traveling to races, Stoler suggests bringing your own healthy edibles like oatmeal and trail mix.
Write It Down: Studies show that keeping a food journal can help you lose almost double the weight of nonwriters.
Don't Skip Your Cheerios: Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day.
Give In: Have a few treats during the week. "Once Saturday comes, you won't feel the desire to binge," says Stoler.
Get Cooking: Use the weekend to flex your culinary muscles and cook up a new dish, such as Grilled Salmon with Lentil Tabouli (below).
Grilled Salmon with Lentil Tabouli
Lentils cook as quickly as rice, says culinary nutritionist Stefanie Bryn Sacks, MS (who created this recipe), and are loaded with filling fiber.
1 cup green lentils
3 cups water
1/4 cup extra-virgin olive oil
1/2 cup lemon juice
1 small garlic clove, minced
4 scallions, trimmed and thinly sliced
1 cup flat leaf parsley, roughly chopped
1/2 seedless cucumber, peeled, diced
1/2 pint grape tomatoes, quartered
2 teaspoons salt, or more to taste
For the Salmon
1 1/2 pounds salmon fillet, wild Alaskan if possible
1 lemon, juiced
1 teaspoon salt
3 teaspoons olive oil
Place lentils and water in a small pot. Cover and bring to a boil. Reduce to a simmer and cook, covered, for 15 minutes. In a bowl, toss together olive oil, lemon, garlic, scallion, parsley, cucumber, tomatoes, and salt. When lentils are finished, drain, rinse with warm water, add to bowl, and toss. Wash fish with lemon juice and salt, rinse under cold water; dry with a paper towel. Coat with two teaspoons oil and cut into six pieces. Oil a grill pan with last teaspoon of oil. Place salmon on heated grill. Cook for six to eight minutes per side (until fish flakes easily with a fork). Serve over tabouli. Serves six.
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