Jun 12, 2009 11:46 pm US/Eastern
HealthWatch: Debunking Common Dieting Myths
NEW YORK (CBS) ―
From no carbs to cabbage soup, when it comes to losing weight, everybody has something to say. But many of these weight loss tips may actually cause you to gain weight.
Who doesn't need a little help in the battle of the bulge?
But now, experts say, many of the weight loss rules we've been following for years could actually be causing us to pack on the pounds.
"There are a lot of myths about weight loss than can keep us from losing weight," Redbook executive editor Alison Brower says.
Many people think that, no matter what, the more you work out, the more calories you'll burn.
"I believe in that," Hell's Kitchen resident Bianca Berry says.
But that's false. Experts say working out too much can actually sometimes backfire.
"You can weaken your immune system, you can weaken your joints and you can get so fatigued that you start working out improperly, which means you're burning fewer calories," Brower says.
And that's not the only diet myth that can make you gain weight. Doctors took a look at the most common diet myths for Redbook Magazine.
"I'm sure we do, I think that I have since college," Midtown residen Zarice Case says.
Again, that's false!
"More likely is that your weight shifts toward your middle, and the best thing you can do to fight that – and the younger you start it the better – is strength training," Brower says.
Another big fat diet lie is the idea that muscle weighs more than fat.
"Muscle is certainly smaller than fat, and it looks better in your clothes," Brower says. "But muscle weight is a myth that keeps women from working out and building up muscle, which is actually a great way to lose weight."
One pound of muscle actually burns an estimated 50 calories a day, while a pound of fat burns only two calories a day. So the leaner you get, says Brower, the higher your metabolic rate.
"Another really common misperception that holds people back is that yo-yo dieting is going to slow down or throw off your metabolism," Brower says.
It doesn't. If you deprive yourself of food by yo-yo dieting, your body can go into a sort of "starvation mode" in which you burn fewer calories because it's holding on to what little nutrition it's getting. Over time, the theory goes, your metabolism slows down for good. But while extreme low-calorie diets do temporarily lower your metabolism, experts say the effects don't last.
"The most important thing you can do for your metabolism is exercise and gain muscle," Brower says.
For those who think they need to drop a lot of weight to see a little health benefits, experts say shedding even just a few pounds can have a huge impact on your health. For every two pounds of excess weight you lose, your cholesterol drops an average of 3 points.
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
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