Dieting can be difficult, and with so many different new products, exercise equipment machines, and trends out there, it can be even more confusing than ever before. Fortunately, there are some weight loss truths that everyone looking to lose the pounds needs to know about. Here are four truths that you might not be aware of, but should definitely know if you’re trying to lose weight:

1. There is no easy solution or an immediate fix for weight loss.

While it might seem that those ads boast some too good to be true solutions to losing weight, the truth of the matter is that there is no easy or simple fix. Losing weight takes time, patience, and dedication. It also takes a lot of self-discipline when it comes to eating and lifestyle habits. A diet in a pill is not a real solution to losing weight. Neither are prepackaged foods or surgery (unless it is an extreme case).

The reality is that weight loss takes work. It also takes time, so don’t expect to lose ten pounds in a week. Be realistic with your goals and understand that losing weight is a life long change in your habits and the way you eat and function.

2. You must stop eating “low fat,” “low calorie”, and “low carb” foods.

People often think that food labels are the ultimate resource for healthy foods. If something says it’s sugar-free, low-carb, or low in fat, many dieters think they can eat as much of it as they want. The reality is that most food labels are misleading or incorrect, and can actually lead to binge eating.

Recent studies have also shown that too much consumption of sugar-free foods can cause an irritable bowel syndrome and can also trick the body into thinking that it’s eating sugar, which in turn causes more cravings for real sugar. By eating natural foods like whole wheat breads, fruits, and vegetables, you can lose the weight without all of the filler.

3. Losing weight takes a change in your lifestyle.

Going on a diet is not enough to lose the weight and actually keep it off. Instead, it takes an entire change in the way you live your life. While diets might help you lose water weight or even a few pounds, they must actually be followed for the rest of your life in order to keep those pounds off. Being healthy and fit is all in how you live on a day-to-day basis. It is not a fast solution to look good in a swimsuit or to fit into that dress you’ve had your eye on.

Remember that being healthy is better than being thin. Not everyone is meant to be a size 2, so you must simply dedicate yourself to changing your lifestyle, and then accepting yourself for who you are.

4. Spot reduction does not work.

You might think a few sit-ups a week will help to make your stomach look flat, or that by lifting some free weights, your arms will be less flabby. The truth is that most human bodies distribute fat somewhat evenly, so it’s very difficult to spot reduce fat from certain “problem areas”.

You can definitely tone them up with exercise, but for the muscles to show up, you must lose the fat first. This is why healthy eating coupled with an equally healthy and effective exercise plan is the best way to ensure that you look slim and trim all over.

Looking to make a change and lose some weight? I have reviewed the top diet on the internet and you can go and read over 200 comments people have made about why this diet has worked well for them, as well as some of the problems.

The FDA is advising people to be more aware of food labels and has written and extensive article on what to look at and why. I also wrote and article on how to decipher the important parts of understanding food labels last year.

Consumers often compare prices of food items in the grocery store to choose the best value for their money. But comparing items using the food label can help them choose the best value for their health.

The food label identifies a variety of information about a product, such as the ingredients, net weight, and nutrition facts.

“The food label is one of the most valuable tools consumers have,” says Barbara Schneeman, Ph.D., Director of the Food and Drug Administration’s (FDA’s) Office of Nutrition, Labeling and Dietary Supplements. “The food label gives consumers the power to compare foods quickly and easily so they can judge for themselves which products best fit their dietary needs.”

For example, someone with high blood pressure who needs to watch salt (sodium) intake may be faced with five different types of tomato soup on the shelf, says Schneeman. You can quickly and easily compare the sodium content of each product by looking at the part of the label that lists nutrition information (Nutrition Facts Label) to choose the one with the lowest sodium content.

Read the rest on the FDA site on Food Labeling

In one of the most rigorous studies ever conducted to determine how well people comprehend the information provided on food nutrition labels, researchers have found that the reading and math skills of a significant number of people may not be sufficient to extract the needed information, according to an article published in the November issue of the American Journal of Preventive Medicine.

So after seeing that report and of course precious little on what the problems really were that people had trouble with I thought I would pull out a box of Honey Nut Cheerios (They are for the kids, really I am not just right now popping them in my mouth as an evening snack) and a box of Kellogg�s All Bran and am going to try to decipher what the lies are on the labeling.

A List of Food Labeling Lies

1. First of all we all need to know that labels lie. The best example of lying on labels is that PAM cooking spray is low in fat….It is all fat folks but the “serving size” is so low in actual grams of fat that the company can call it fat free or some ridiculous thing.

2. Serving Size - This is dumb but on the Honey Nut Cheerios it says that a serving is 3/4 of a cup or 30 grams I think because they want to use the fact that it is only 110 calories a serving (without milk, I tried to eat my cereal this morning with water instead and it was terrible), my Kellogg�s All Bran says that a serving is 1/2 cup which is actually 36 grams. The difference in this case is that the All Bran wants to use the number of 12 grams of Fiber per serving so they decided that I should eat a half cup as a serving (I really eat about a cup instead in real life).
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If you want to lose weight and have a healthy body, it is important that you are mindful of the type of food you eat. If you are on a low carbohydrate food diet, then you need to make sure that the food you buy and consume meets the specifications of your diet. We rely on food labeling to inform us about the content of our food. How accurate are these food labels? Do we take the time and effort to read and understand them before we buy the food?

Some people argue that these days some of the labeling about so-called net carbohydrates in various low carbohydrate foods is simply designed to promote and sell more products. This is debatable. So the key question is: Do food labels actually provide the customers with the accurate information they need in order to help them avoid processed carbohydrates? For instance, some of the foods that claim to have little or no carbohydrates, such protein bars and sweets, taste too waste to not have carbohydrates in them.

There are also customers who simply do not look at the details about the contents of the food as stated on the labels. It is strongly recommended that you read the low carbohydrate food labels and understand them, so that you buy and eat what is suitable for you and your diet.
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OK last time for this same old story but the more times and places that you can hear about he basics of healthy eating the better. Here is an article, from of all places, spineuniverse.com.

Fiber and Carbohydrates
Some weight management plans advocate eliminating or seriously limiting carbohydrate consumption. However, this may not be ideal because healthy sources of carbohydrates contain fiber the body needs.

It is recommended that adults consume 25 grams of fiber per day. Adequate dietary fiber is ideal for preventing obesity as well as other diet-related disease and for maintaining body weight (7). An estimated amount consumed by most Americans is 15 grams per day (8).

The best sources of carbohydrate that help to fulfill fiber requirements come from whole grains, fruits and vegetables; fresh unprocessed foods. The closer the food is to its natural state the better. For example, the fiber in oatmeal draws water into the intestines and helps maintain regularity, which decreases the time potential carcinogens spend in the digestive track. Fresh fruits and vegetables are loaded with antioxidants and vitamins that help to neutralize free-radicals. To increase daily fiber intake, consider these suggestions:

· Eat whole grain breads, cereals, pastas, couscous

· Eat raw fruits and vegetables

· Mix bran into cereals, casseroles, muffins, even salad

· Incorporate beans (e.g. garbanzo, kidney) into soup and salad
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