True of false: A good strategy for cutting calories is to wait until lunchtime before you begin eating.
The correct answer is: This is false. Research shows that eating breakfast is extremely important for weight loss. "We know that people who successfully lose weight nearly always eat breakfast seven days a week," says James O. Hill, PhD, Professor of Pediatrics and Medicine at the University of Colorado at Denver and Health Sciences Center in Denver. "Eating breakfast is very helpful in managing calories the rest of the day."
When trying to lose weight, which of these is most important?
The correct answer is: Cutting TV time. Watching TV less than 10 hours a week will help you lose weight, says James O. Hill. Watching TV is not only a sedentary activity, it takes the place of leisure time you could be using for other things -- like exercising or being active around the house.
Weighing yourself every day can be discouraging, so it's better to banish the scale.
The correct answer is: This is false. "It's a myth that checking the scale frequently discourages people from losing weight," says Hill; in fact, frequent monitoring allows you to catch weight gain before it becomes discouraging. Regular weigh-ins provide "important feedback," and let people know they're on the right track, Hill says.
Which of these is most important to cut back on when choosing a diet plan?
The correct answer is: Cutting fat is much more effective than cutting carbs. You want to reduce all types of fat, so reducing saturated fat is part, but not all, of your goal. Studies show only 10 percent of people who lose weight do so following a low-carb diet, and low-carb dieters consume more overall calories, more calories from fat, and more calories from saturated fat.
The fastest and surest way to lose weight is by:
The correct answer is: Changing the way you eat and exercising at least 45 minutes a day, seven days a week are the best ways to lose weight. Only 9 percent of successful dieters lose weight through diet alone, and only 1 percent do it through only exercise. While it's a good idea to start exercising gradually with a short daily walk, most people need to exercise about one hour a day for long-term success .
Certain sports and fitness activities are much more effective than others at helping you lose weight.
The correct answer is: This is false. Some sports and fitness regimens may be more vigorous and burn more calories than others, but this doesn't mean they help you lose weight better. Why? Because if you don't enjoy the activity -- or worse, if you actually dislike it -- you certainly won't keep it up long-term. It's committing to an exercise routine and sticking with it that works for long-term weight loss.
The best way to lose weight is to:
The correct answer is: Studies show that people who've successfully lost weight and kept it off are about evenly divided between those who joined a weight-loss program and those who lost the weight on their own. They're also evenly divided between those who lost weight rapidly on a diet and exercise plan, and those who lost the weight slowly and gradually over a long period of time.
Myth or Fact: Meditation and yoga can help you lose weight.
The correct answer is: This is a fact. Yoga and meditation have both been found to aid weight loss. That's because they help you stay in the present and be aware of your priority to become healthy, says James O. Hill. "Yoga and meditation offer an opportunity to remind yourself of what's important to you," Hill says.
True or false: Drinking weight-loss formulas is not as effective as changing the foods you eat.
The correct answer is: This is false. Actually, people who choose to use liquid weight-loss supplements peel off pounds as effectively as people who follow other types of diets. However, you will still have to change your eating habits to maintain weight loss successfully -- unless you want to keep drinking diet formulas forever.
Which of these gadgets do weight-loss experts recommend you bring with you when you walk?
The correct answer is: Experts still recommend pedometers. "You need feedback if you're going to change a behavior, and pedometers are the best way to get accurate feedback about physical activity," says James O. Hill. "Most people consistently overestimate how they walk, and are surprised when they see the reading at the end of the day. That's a motivator."
You can motivate yourself to lose weight by focusing on a life event, such as wanting to look good for a wedding, or not wanting to have a heart attack like your neighbor or coworker.
The correct answer is: This is both true and false. Anecdotally, many successful dieters say they decided to lose weight when a loved one developed health problems, or when they have an important event, like a class reunion, coming up. However, studies show that for many others, this type of motivation is only temporary.
It doesn't matter when you exercise as long as you do it as much as you can.
The correct answer is: This is false. Scheduling exercise at the same time every day is important because it helps make your workout a habit, says James O. Hill. "If every day you're deciding, 'When am I going to find time to exercise today?' then it won't happen," says Hill. "If you have a set schedule, then all you have to do is say `It's 4 o'clock, time to exercise!'"
If you fail on a weight-loss program, it's better to:
The correct answer is: Try again, either on the same plan or a different one. What matters is that you keep trying, Hill says. Almost everyone who's ever successfully lost a large amount of weight and kept it off failed the first few times they tried. Instead of beating yourself up or giving up, just try again.
The best way to keep yourself on track with weight loss is to:
The correct answer is: Strategies 1 and 2. Forget strategy 3 -- negative self-talk is not effective. Rather, note and praise yourself for your efforts and your successes, and let the failures serve as reminders to try harder next time.
Physical exercise is the only type of activity that really works when it comes to weight loss.
The correct answer is: This is false. All types of physical activity boost your metabolism and help you lose weight. Gardening, vacuuming and taking out the garbage all count. Every step counts, too: To lose weight effectively, you want to make sure you're taking 11,000 to 12,000 steps a day (or 5.5 to 6 miles) -- and all kinds of steps count.
Myth or fact: Bariatric surgery is the most reliable way to lose weight and keep it off.
The correct answer is: This is both fact and myth. There's no question that bariatric surgery works for most people who have it. But research shows that people who have bariatric surgery are no more likely to sustain long-term weight loss than those who lose weight through diet, exercise and lifestyle changes. And those who had surgery report less physical activity, higher rates of depression and stress and more fast food and fat consumption than those who lost weight without surgery.
It's never a good idea to count calories because you'll get mired down and give up.
The correct answer is: This is false. Unfortunately, unless you read labels and count calories, you won't know how much you're eating. And one of the secrets of effective weight loss is paying attention, Hill says. "When people report their food intake, they're nearly always eating more than they think they are." Keeping close track is just a way to make sure you're paying attention.
On holidays and special occasions, it's okay to let yourself indulge in a few treats.
The correct answer is: This is false. One of the secrets of weight-loss success is consistency. If you eat the same foods regularly and keep your calories intake consistent, it's much easier to keep track. Relaxing your regimen whenever things feel festive makes it that much more difficult to maintain successful weight loss.
Working with a weight-loss buddy or support group is the best way to stay on track with weight loss.
The correct answer is: This is true for some and false for others. Women in particular do better on a weight- loss program if they have someone to exercise with and check in with regularly to report their progress. Men seem to do better when they keep their weight-loss program private. Bottom line: Do whatever works for you.
Myth or Fact: Weight loss and weight maintenance get easier over time.
The correct answer is: This is a fact. Follow the stories of people who've successfully lost weight, and they'll tell you that the longer they keep the weight off, the easer it gets. The reason? "When you lose a significant amount of weight, you feel like a new person," says James O. Hill. "It's a new mindset, and all these lifestyle changes you've made feel like a natural part of the new you."
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