Weight Loss Bingo
1. To lose weight consistently, I only have to restrict my calories.
False: While many people will lose weight initially by reducing their caloric intake, to consistently lose weight, research supports that you must increase your physical activity also.
2. To lose 1# per week, I should decrease my calories by 500 calories every day.
True: 1# body weight equals approximately 3500 calories, so if you decrease your calories by 500 each day, theoretically, you should lose 1# per week. Keep in mind that increased physical activity is an important part along with reducing calories.
3. Exercise can reduce my risk for cancer.
True: A recent study estimated that lack of exercise caused 10% of breast and colon cancers.
4. A reasonable weight loss goal is 3# per week.
False: Losing weight too quickly probably means you have made diet/exercise changes that aren’t sustainable throughout your life. Losing 1-2# per week is recommended.
5. Among protein, fat, and carbohydrates, proteins contain the most calories.
False: protein and CHO each contain 4 kcal/gram; fat contains 9 kcal/g.
6. Alcohol contributes very few calories.
False: ETOH contains 7 kcal/g
7. Most people underestimate how much food they are eating.
True: It’s common to underestimate how much food you are eating, especially when eating out. It’s important to weigh and measure your foods so that you become more accurate when estimating calories and portion sizes.
8. Some people just can’t lose weight because they have a slow metabolism.
False: while it is true that people vary in how efficiently their body burns calories, you can create an energy deficit by eating fewer calories and increasing the number of calories burned through physical activity. (exception: diseases such as Cushings syndrome and hypothyroidism which create challenges).
9. Eating breakfast can help you lose weight.
True: eating breakfast may help control your appetite later in the day and help you avoid overeating. People who eat a healthy breakfast also tend to choose healthier foods the rest of the day. And eating breakfast can increase your energy level which can increase your ability to be physically active.
10. Getting less than 7 hours of sleep each night can affect weight loss.
True: Sleep deprivation can potentially negatively affect how the body regulates energy. Reduced sleep can disrupt appetite hormones, promote greater food intake, reduce energy expenditure and change body composition to favor more fat storage.
11. If you are overweight, you can reduce your risk of pre-diabetes.
True: even as little as 5-10% weight loss reduces risk of developing pre-diabetes.
12. When losing weight, you should weigh yourself daily so that you know if you are successful.
False: Weights will fluctuate on a day-to-day basis. Daily weighing can be discouraging and isn’t a true indicator of weight loss. It is best to weigh yourself once or twice a week at the same time each day with consistent shoes and clothing.
13. As you age, you are more likely to gain weight.
True: As we age, we tend to lose muscle mass which decreases our metabolic rate and can result in weight gain. However, it is not inevitable. People who maintain a regular exercise program and focus on lower calorie foods such as fruits and vegetables, are less likely to gain weight and might even lose weight.
14. You should avoid all fats to help with weight loss.
False: Fats can help control hunger because they slow down digestion. Also choosing healthier fats such as nuts, avocados and oils can improve your heart health.
15. Eating on a smaller plate can help you lose weight.
True. It satisfies your visual sense and makes you feel like you are eating more.
16. One third of your plate should contain fruits and vegetables.
False. One half your plate should contain fruits and vegetables which tend to be the lowest source of kcal and fat in the diet.
Source: Mayoclinic.com