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2 Nutrition Myths and Fad Diets There are several common myths associated with physical activity, nutrition, and weight loss strategies. Many people lack the appropriate knowledge and expertise to separate myth from reality.

3 Myths About Nutrition It is best to eat only one or two meals per day to control body weight and composition. It is best to eat several (3 to 5) smaller meals and snacks per day to control body weight and composition. MYTH FACT

4 Myths About Nutrition It is reasonable to lose 10 to 20 pounds in one week. People who do this usually lose mostly water weight, causing severe dehydration and putting people at risk for major health problems because they are not eating enough calories or are exercising too much. MYTH FACT

5 Myths About Nutrition Lifting weights is an excellent activity to help you increase the size of your muscles. However, extra protein is not needed in your diet to increase the size of your muscles or your muscular strength. Consuming large amounts of protein and lifting weights are the best ways to increase the size of your muscles and your muscular strength. MYTH FACT

6 Myths About Nutrition Vitamins and minerals cannot give you extra energy because they do not supply your body with calories. Consuming large amounts can cause health risks. Consuming extra vitamins and minerals will help you feel better and perform better during exercise. MYTH FACT

7 Myths About Nutrition Even though vegetarianism is a healthy choice, those who decide to become vegetarians may not get all the nutrients, vitamins, and minerals they need unless they eat a variety of foods. Vegetarianism is much healthier and better for exercise performance than a diet that includes animal sources. MYTH FACT

8 Myths About Nutrition It is healthiest to combine exercise with a healthful eating plan for long-term weight control. The best way to control your weight and body composition is by adjusting your exercise levels. MYTH FACT

9 Myths About Nutrition A reasonable goal is to burn calories in an hour by performing moderate-to-vigorous physical activity. It is easy to lose one pound of fat by burning 3,500 calories through exercise. MYTH FACT

10 Myths About Nutrition The energy you need for exercise comes from pre-event meals you have consumed the day or days before. Foods high in sugar consumed right before exercise can lower your glucose levels and leave you feeling tired. Foods high in sugar, like candy bars and sodas, are good sources for quick energy if eaten 30 minutes before exercise. MYTH FACT

11 Myths About Nutrition Sometimes sports drinks may actually be better than water for fast rehydration. The best fluid you can drink after exercise to replace fluids you have lost by sweating is water. MYTH FACT

12 Fad Diets Many common misconceptions about nutrition and weight come from fad diets. Fad diets Weight-loss plans that are popular for only a short-time. Term to Know

13 Fad Diets Be aware of weight-loss plans or products that: center on eating one food. claim you can eat whatever you want. require the purchase of a weight-loss aid. do not include making changes to behavior and habits.

14 Fad Diets Following a high protein diet can have a negative impact on your physical performance. Such diets: increase the risk of dehydration. increase the risk of calcium loss from bone over time, which can lead to osteoporosis. will not provide an adequate amount of carbohydrates, including fiber.

15 Fad Diets Science has yet to devise a diet pill that is both safe and effective.

16 Fad Diets Some people try to get all of the appropriate nutrients and vitamins from dietary supplements. However, a person need a healthful plan to meet the body’s demand for nutrients.

17 Methods for Weight Control Managing your weight in a healthy way will have a positive impact on your health and personal fitness.

18 Achieving and Maintaining a Healthful Weight A first step toward making behavioral changes that will lead to a more healthful weight is understanding the effect of unhealthful weight gain or loss.

19 Healthy Weight Control After you start a personal weight management plan, it is important to be patient and consistent so that you can avoid weight cycling. Weight cycling The cycle of losing, regaining, losing and regaining weight. Term to Know

20 Diet and Physical Activity for Weight Control Check with your physician or health-care professional if you are unsure about your weight-loss goals. If your BMI is too high or too low, have your body composition measured by a health care professional and set a goal to bring your BMI within the healthy range for your age and gender. The following list offers a guide for a realistic plan for managing weight:

21 Diet and Physical Activity for Weight Control Use the ABCs and the Food Guide Pyramid for healthy eating. Adjust calorie intake and energy expenditure, depending upon your needs. Work 30 to 60 minutes per day or minutes per week of moderate-to-vigorous physical activity. The following list offers a guide for a realistic plan for managing weight:

22 Diet and Physical Activity for Weight Control Allow plenty of time (20-30 weeks) for long-term results. Retest body composition every three months. Keep a log of your progress and re-evaluate how your plan is working every three months. The following list offers a guide for a realistic plan for managing weight:

23 Diet and Physical Activity for Weight Control Reward yourself in a positive way as you meet your goals. Continue to make new short-term weight-loss goals every three months until you achieve your goal. The following list offers a guide for a realistic plan for managing weight: