Much of what you’ll do during and beyond NutriSum doesn’t match advice you may hear on TV or read on the Internet, in magazines, newspapers, or books. That’s good — because a lot of what you hear or read doesn’t work. It’s not necessarily inaccurate, but the recommendations often don’t go far enough, aren’t motivating, or are so vague that you can convince yourself you’re doing all you need to — when in fact, you’re falling way short. Some examples:
- Exercise 3-5 days a week. While a minimum of 3 days a week does provide some health benefits, if your goal is to take off fat weight and keep it off, you’ll need physical activity every day.
- Exercise in your training heart rate zone for 20-40 minutes. This recommendation came from studies that show cardiovascular benefit at this level. But it’s not written in stone! Why quit at 20 or 40 minutes if you feel good and want to keep at it — while burning more calories?
- If you’re sore, you’ve exercised too hard. You’re bound to have tired muscles sometimes after exercise, particularly when you’re getting started. It doesn’t necessarily mean you’ve pushed yourself too hard; it just means you’re not in shape yet or tried something new. Don’t exercise through pain. But early (the first 1-2 weeks) in a new exercise program, some mild discomfort is normal. Listen to your body and adjust your effort accordingly.
- Housework and gardening count as much as fitness walking or other dedicated exercise. Chores are no substitute for time set aside to exercise — they won’t work your heart, lungs, and major muscle groups the way a brisk walk or 30 minutes on the stair climber will. Don’t kid yourself.
- You should exercise when and where it’s most convenient. While this isn’t bad advice, it gives the impression that exercise can wait until you’ve taken care of all the other tasks and responsibilities of the day. As a result, it becomes a low priority and is easily dismissed for a day, then another, and still another. To get into the exercise habit it must become a high priority — something you build into your daily routine like reading the paper, watching the news, or driving to work.
- Exercise will increase appetite. If you’re training for a competitive endurance event, your appetite will increase. But most studies show moderate exercise has no effect on appetite. For many people, appetite actually decreases briefly following an exercise session.
- If you eat right, you can lose weight and never be hungry. Technically, this is correct; but it’s also unrealistic. It’s like saying you’ll never be sleepy if you get 8 hours every night. The fear of hunger pangs, as much as anything, drives nutrition counselors to make this claim and clients to believe it. It’s okay to feel hungry.
- You should get 30% of your calories from fat. Adults (and kids over 2) need far less than 30% of calories from fat. 20%-25% is a better — and still attainable — goal. Even more important is to reduce the amount of trans fat and saturated fat so most of your fat calories are from mono or polyunsaturated fats.
- Any food is okay as long as you eat it in moderation. If you ask 5 people how many cheeseburgers a week would be moderate, you’ll likely get 5 different answers. The more high-calorie food you eat, the more difficult it is to reduce fat weight. Limit high calorie and fat-packed foods to rare indulgences.
