Debunking weight-loss myths: Local dietitians shed some light to help you lose pounds

Weight-loss myths abound these days with fad diet authors and blogs weighing in with the latest ways to shed pounds. Our dietitians and trainers bust some of the top weight-loss tales.

Lori Granich, RD, at St. Margaret Mercy in Dyer:

• Skip meals to lose weight.

Metabolism, in its simplest terms, is how many calories you burn. The best way to keep your metabolism up is by not skipping meals so that your body can begin to break down food rather than conserve calories.

• Portion size doesn't matter when you're eating healthy.

Portion size is important. Calories count. If you're on a 1,200 calorie diet and eat 1,600 calories of apples, weight loss will not occur. An easy way to avoid this common mistake is by measuring out portions, using small plates or bulking up on veggies, because they are not calorically dense.

Michael Sena, co-owner of Michael Sena's Pro-Fit: Program Fitness for Results, in Dyer:

• You have to eat less to lose weight.

The opposite is true. Most people don't realize that you have to feed and fuel the body so that metabolism resets. A well-proportioned diet high in protein, complex carbs and mono- and polyunsaturated fats will give your body the right breakdown and balance. Avoid empty calories like those found in pastry and candy.

• You shouldn't eat before or after a workout.

Pre- and post-recovery meals are vital. Before workouts, eating foods like fresh fruit, yogurt, high fiber cold cereal or natural peanut butter will give your body the necessary blood sugar energy it needs. After workouts, a protein smoothie with stable complex carbs or a healthy meal of brown rice, sweet potatoes or greens can help to replenish your body with protein to repair muscle tissue.

Julie Williams, R.D., C. D., at Porter Health:

• Fad diets work.

Many of us are drawn to them because we hear of a friend that had a quick weight loss. Most fads lower calorie intake and cut out specific foods, making these diets difficult to follow. Once you stop the diet, the weight returns. Also a lack of food variety means lack of nutrients.

• Eating after 6 p.m. is bad.

Weight gain occurs when food intake exceeds activity. If you want to snack at night, simply look back at what you did and what you ate during the day to make a sensible choice.

• Cut out starches when dieting.

Carbs are our main sources of energy, so they are important. But choose healthy ones. Whole grains, fruits and vegetables contain the complex carbs we need. Avoiding simple carbs, like those found in pies and cookies, is a good idea.

Julia Burns, fitness instructor at Phenomenal Fitness in Chicago:

• You must always work out as hard as you can.

Your body responds best to training that is set in timed, measurable progressions and regressions. This means workouts should be of varying intensities throughout a training cycle, allowing the body to make necessary gains and recoveries to avoid hitting a plateau.