Find your best self before the wedding ceremony and read marriage, relationship, and wellness tips from Denver wedding officiant, Michael Moody.

Michael Moody 12/21/16 Michael Moody 12/21/16

"50 Holiday Foods You Shouldn't Eat" Review

Hmmmmmm......so are your favorite holiday foods on this list? Most likely...and I'm guilty too! While I don't think you or my personal training clients will avoid these yummy, devilish foods, you should know why you may want to limit your bites. Here's my top list from the article "50 Holiday Foods You Shouldn't Eat".

SWEDISH MEATBALLS

This tempting classic may seem harmless. Still, lurking within each ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth.

EGGNOG

Step…away…from the eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a nutritional bullet smart revelers will dodge. One cup has 343 calories, 150 milligrams of cholesterol, half of the USDA's suggested daily limit, and 21 grams of sugar, almost a day's worth. Instead, enjoy spiced cider.

STUFFED POTATOES

Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter, and you've negated most of the health benefits. One medium stuffed potato has 316 calories and 8.25 grams of saturated fat. That's almost half of your suggested daily upper limit of saturated fat.

POT ROAST

Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. One 3-ounce serving of traditional beef pot roast has 280 calories and 20 grams of total fat. But think about how many ounces you're actually adding to your plate, plus the calories from gravy.

FRUITCAKE

Don't let the name deceive you. Though this sweet treat contains fruit, it can also have plenty of butter, sugar, and corn syrup. One slice we tried clocks in at 410 calories and 13 grams of fat.

PECAN PIE

On their own pecans are a high-cal nut, but combine them with sugar, butter, and corn syrup, and you've got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar.

CRANBERRY SAUCE

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

PRIME RIB

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

GREEN BEAN CASSEROLE WITH FRIED ONIONS

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

CROISSANTS

They are so light and fluffy we think croissants are low in fat and calories— -- perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

PEPPERMINT WHITE CHOCOLATE MOCHA

A Grande (16 oz.) serving of this seductive Starbucks beverage has 540 calories. And that's with only 2% milk! The white-chocolate- and peppermint-flavored syrups, whipped cream, and dark chocolate make up 76 grams of sugar, three times the amount of added sugar the American Heart Association suggests per day.

GINGERBREAD

Gingerbread people and houses may look inviting with their smiles made of frosting and gumdrop decor, but don't be fooled! They're packing plenty of calories. Gingerbread cake is even worse, with large quantities of buttermilk, flour, and sugar. One small piece of cake has 260 calories, 36 carbs, and 12 grams of fat.

SUGAR COOKIES

Santa's health may be in jeopardy if you feed him too many sugar cookies this Christmas. The classic recipe is pretty simple, but the amount of all-purpose flour, butter, and egg used is unnecessary. An average cookie can contain over 200 calories and 14 grams of sugar.

BEEF WELLINGTON

Beef tenderloin can supply a lean serving of protein to your plate, but add port wine syrup and puff pastry and you've got a recipe for diet disaster. One recipe says that a serving hosts 744 calories and 57 grams of fat. The rich entree also has 130 milligrams of cholesterol, about half of your upper limit for the whole day.

GLAZED HAM

Just 6 ounces contains 1,760 milligrams of sodium and 6 grams of sugar. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up!

CINNAMON ROLLS

A classic roll has 730 calories! And a Pecanbon roll has 1,100! With 25 grams of fat, this breakfast wastes almost half of your USDA-allotted daily calories and fat without any nutritional benefit.

TRUFFLES

These rich chocolates look too cute to eat, and their caloric value is another reason not to: One plain chocolate truffle can clock in at around 100 calories (almost half from saturated fat), not counting assorted fillings such as peanut butter, cheesecake, or cookie dough.

PEANUT BRITTLE

Nuts by themselves can be heart-healthy, but these shards of hardened corn syrup, sugar, and butter are not. It varies by brand, but one piece typically contains about 150 calories (about as much as an ice cream sandwich, and about 5 grams of fat. And let's be honest, who can stop at just one piece of peanut brittle?

DUNKIN DONUTS' GINGERBREAD LATTE

A medium 16-ounce gingerbread latte from Dunkin' Donuts weighs in at 330 liquid calories, with 9 grams of fat and 51 grams of sugar (almost 13 teaspoons!). For the same calorie count, you could treat yourself to six cocoa-glazed Munchkins and a medium latte lite.

CHEESE BALLS

Traditionally made by blending together cream cheese, grated cheese, and spices, an entire ball can contain more than 500 calories. They can deliver more than half of your recommended intake of cholesterol and almost a day's worth of total fat.

ROYAL DANSK DANISH BUTTER COOKIES

The main ingredient of these cookies is, of course, butter. Four cookies add up to 170 calories and one-quarter of your daily intake of saturated fats. You're better off baking your own.

Which of these holiday foods do you love? How will you modify these amounts while meeting with a Chicago personal trainer or trying to lose weight?

Picture Credit:
Brent Hofacker-How will this Egg Nog infiltrate your weight loss goals?

More to Read:
Still looking for holiday tips from a personal trainer? Check out "Want To Avoid Holiday Weight Gain? Start Now" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 50 Holiday Foods You Shouldn't Eat " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 12/6/16 Michael Moody 12/6/16

"10 Things People Do That Doctors Hate" Review

You're always told what you should do, but do you really know what your doctor hates? I've extracted my favorites from the Harvard Health Publications article "10 Things People Do That Doctors Hate" for you. Whether this list relates to fitness or weight loss, it certainly affects your overall health (which destroys any effort with a Chicago personal trainer). Make each one your priority (and I'll tell you why here).

USING COTTON TIP SWABS TO CLEAN EARS

Inserting a cotton-tipped swab into the ear can push ear wax farther into the canal and may damage the eardrum.

Personal Trainer Wisdom: Usually I need to wear 'Earplanes' ear plugs to minimize the pressure or pain in my ears during and after flights. I never experienced any discomfort until my flight to Denver 6 years ago. To my surprise, ear plugs weren't the blame. When I visited the doctor, I learned that ear wax was pressing against my ear drum. Ironically, I always cleaned my ears with swabs! I thought I was removing the ear wax when, in fact, I was pushing the wax and other particles to the back (what a wonderful thought). The moral of this story: Clean your ears every once awhile with a swab but don't obsess over it and rely on less evasive measures (you are placing a stick in your ear after all).

LICKING WOUNDS

...as natural as it may be for animals to lick their wounds, the human mouth is full of bacteria.

Personal Trainer Wisdom: Hmmmmmm...Although it's fun to mirror our animal counterparts, you may want to consider a new boundary line. Any time you wound yourself, you should always minimize the risk of infection. Licking the fresh cut isn't the answer. The bacteria in your mouth will only add fire to something that is already burning. Be sure to disinfect and bandage as soon as possible and save the licking for the zoo.

REFUSING THE FLU SHOT BECAUSE "I ALWAYS GET THE FLU AFTERWARD"

The vaccine is made from inactive virus particles.

Personal Trainer Wisdom: There isn't much else to say here except "The vaccine is made from inactive virus particles." The flu shot will NOT make you sick. If you happen to feel ill afterward, consider it a result of something you already contracted.

DRINKING BEER TO QUENCH A SUMMER THIRST.

Alcohol can act as a diuretic. So instead of conserving water on a hot summer’s day, your kidneys spill more water.

Personal Trainer Wisdom: Nothing quenches your thirst on a hot, humid day in Chicago like an Old Style beer, right? Not all liquids are created equal, and beer isn't the exception here. It does the opposite since it acts as a diuretic (sorry!). Considering that your liver and kidneys are two of your most important organs for longevity, you may want to mindfully choose a glass of water first.

What things has your doctor told you he or she hated? Anything related to weight loss or personal fitness ?

Picture Credit:
Simplemost.com/william87-Fotolia-Besides the effect on your personal weight loss, would your doctor tell you not to drink beer for other reasons too?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 10 Things People Do That Doctors Hate " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 11/30/16 Michael Moody 11/30/16

"5 Ways Your Breakfast is Sabotaging Your Weight Loss" Review

It's amazing what lengths people will go through to lose weight instead of modifying the one thing that affects them the most: Their breakfast! Our breakfasts have evolved over the years and your weight loss diet should too. Here's my breakdown of the article "5 ways your breakfast is sabotaging your weight loss" and your guide to a new start of the day.

1. Consuming too little protein or too many calories

Are you making a morning smoothie with chia seeds, flax, almond butter, avocado and everything else that's "healthy"? If you're adding in all of the superfood ingredients that are high in healthy fats, but still lacking in protein, it may be hard to speed up your metabolism.

Make sure to add protein powder, or at least more nut butter to your morning smoothie to ensure it has enough protein. The superfood ingredients are great, but they're also high in calories. If you're adding a nut butter, which doubles as a protein and fat, adding another healthy fat like avocado isn't the best idea. Make sure you create a balance of nutrients.

Personal Trainer Wisdom: While I agree that you need more protein in this smoothie shake, it doesn't mean add a steak (who really wants a smoothie steak anyway?). While the seeds and nuts will give you 14 grams of protein, you definitely need a little more to bump you over 20 grams. While protein powder is easy, it's highly processed (breaks down the nutrient value too much) and most likely will cause inflammation (whey=dairy). If you're not willing to add beans or legumes to your creation, you may want to settle on a side dish of something with plenty of fiber and protein instead.

2. Only eating carbs

Are you eating one small bagel with a little cream cheese or butter, and thinking that because your breakfast is only 150 calories, you're in the clear? Think again. When you eat carbs for breakfast, you're setting yourself up to crave more carbs later in the day.

"Carbs give you mental satisfaction, but they don't give you physical fullness," said Dawn Jackson Blatner, dietitian and author of The Superfood Swap. "It's OK to have some carbs at breakfast, like a piece of sprouted, whole-grain toast, but it needs to be rounded out with protein and produce to actually keep your energy and appetite in check. Think toast with an egg and avocado/spinach or toast with almond butter and green apple slices."

Personal Trainer Wisdom: I remember the sweet mornings as a kid when I slathered butter and cinnamon/sugar on my eight pieces of toast. What great memories! I'm glad I survived those dark ages! I was certainly destined for heart disease and diabetes if I continued that path (which my diabetic grandfather did....and he suffered his first heart attack in his 50's).

It's time to scrap the donuts and other filler foods that provide little to no nutrients. Be honest with yourself-you're just filling your stomach with empty calories....which is only acceptable if you're trying to survive in the jungle. You need carbs...just not the simple ones. Stick to the complex carbs like beans, fruits, and other plants. While the article suggests the popular toast, you're better than that. Choose a more nutrient-dense fiber option.

3. Eating prepared frozen breakfasts, packed with sodium

There are a variety of frozen breakfast meals on the market today. But did you know that many of these contain chemicals and high levels of sodium? They can also be loaded with lots of artificial sugars. Check out the ingredients on the back of your favorite frozen breakfast before you buy it.

"Sodium should be 20 percent or less of your daily value," advised Blatner. "And aim for breakfast to be about 300 to 400 calories."

Instead of buying frozen, pre-made meals, try to prepare easy breakfasts the night before, that you can grab on the go the next morning. Overnight oats, hard-boiled eggs or well-balanced smoothies are great options.

Personal Trainer Wisdom: Your sodium intake shouldn't exceed 1500 mg. Buy frozen vegetables but avoid the processed meals.

4. Juice-ing it up

Are you assuming that a cup of orange juice or apple juice is just as healthy as juicing on your own? If you're a daily juice drinker, that eight ounces of liquid may be sabotaging your weight-loss goals. And if you're pouring orange juice from a container it's probably packed with sugar (most store-bought juices are). Instead, substitute your morning juice with one glass of water and one orange.

"Skip the juice and eat a piece of whole fruit for fewer calories, less sugar and more fiber. And if you are thinking about using your juicer at home, keep it to one piece or cup of fruit and then focus on including water-rich veggies like cucumber, celery, romaine, spinach, kale," said Blatner.

By making a few simple tweaks to your morning breakfast habits, you'll be on the road to a faster metabolism and filling up on fuel that your body can use to burn its way towards weight loss.

Personal Trainer Wisdom: Whole is always better. Why strip your drink of the fiber and other phytonutrients that aid in the absorption and digestion process? While juice can be a healthy addition to a meal, it doesn't offer the necessary nutrients for a complete breakfast.

Since "speeding up your metabolism" has been mentioned again, it's worth stating that you should ignore this claim. We have a set metabolism. Focus on the right movements, caloric intake, and nutrients (the perfect combination for you) and your body will naturally lose weight until it reaches its ideal state (read Dr. Fuhrman's book End of Dieting for more insight).

5. Using too much cooking oil or butter

If you're cooking an omelet or eggs for breakfast, you may be using too much olive oilevery morning. Carefully measure out the amount before pouring it into the pan to ensure that you're using one tablespoon of oil or butter.

Personal Trainer Wisdom: Why add more fat when it isn't necessary? Sick of your food sticking to the pan? Do a quick swipe of the pan with oil and remove the excess.

How do you think your breakfast is sabotaging your weight loss with a Chicago personal trainer?

Picture Credit:
msn.com-Is your breakfast bowl causing you weight gain?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 5 ways your breakfast is sabotaging your weight loss " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 11/22/16 Michael Moody 11/22/16

9 Ways to Lose Weight Forever

While the path to losing weight may differ from person to person, there are a number of changes that all of us can benefit from (not just hiring a Chicago personal trainer :)). I've dissected the recent article "56 Ways to Lose Weight Forever, According to Science" and found 9 ways you should incorporate immediately.

EAT A BIG BREAKFAST

Yeah, yeah--you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however.

An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day.

What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.

Moody Wisdom: I love psychology, but am I convinced that your brain will light up like the circus if you don't eat breakfast? Anything is possible. Maybe it's our body's natural need to minimize any nutritional deficiency...an absolute signal you shouldn't ignore. Without a doubt, your body will do whatever it can to protect itself. You better believe that this reaction may affect your blood sugar levels and weight in a negative way. Proper fuel equals an efficient machine (contrary to what your favorite diet programs claim).

EAT 30 GRAMS OF FIBER A DAY

Try upping your fiber intake--it may work just as well as following a strict diet.

In an American Heart Association study, one group was instructed to follow a diet with strict nutrient goals and limits on calories, sugar, and saturated fat, while the other group was given one goal: consume 30 grams of fiber a day.

At the end of the 3-month study, both groups lose weight and improved their heart health, showing that losing weight may be as easy as filling up on more fiber.

Moody Wisdom: Whether trying to lose weight or not, fiber is absolutely necessary for healthy living. It helps maintain bowel health, lowers cholesterol levels, and helps control blood sugar levels, and more. A big plus: It will make you feel full (because you will be full of nutrients!). I guess no room for potato chips...

WEAN YOURSELF OFF ANY BEVERAGE THAT'S NOT WATER, TEA, OR COFFEE

Sodas and juices are essentially liquid candy: They contain up to 18 teaspoons of sugar and upwards of 240 calories per 20-ounce serving, and provide zero nutritional value.

Experts point to soda as one of the top contributors to the obesity epidemic. Diet drinkers aren't off the hook, either. A study in the journal Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. Researchers believe diet drinkers may overestimate the calories "saved," and then overeat.

Moody Wisdom: Many drinks will provide the extra calories, fat, and sugar you don't want in your diet. Recently a personal training client only cut the sugar in her coffee by half and still lost 8 lbs in 4 weeks. It's time to make a change. A product may say "Diet" on the label but it doesn't mean it's healthy.

STOCK YOUR FREEZER WITH VEGGIES

Fresh, in-season produce gives you the biggest nutritional boost, but frozen veggies come in a close second. Very shortly after being picked, these fully ripe veggies are frozen, allowing them to lock in many of their nutrients. Having a stash of veggies in your icebox makes healthy eating on the fly oh-so-easy--and reduces the chance you'll order in a pizza.

Moody Wisdom: Stock up the freezer and you'll always have healthy options. Ice cream doesn't count.

REDUCE YOUR MEAT INTAKE

Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics.

While going totally vegetarian may not be realistic for you, one way to slim down your meals is to replace some meat with plant protein. Black beans, for example, give you 15 grams of protein per serving, and mushrooms are rich in umami flavor, and can be used to replace half the ground beef in most recipes.

Moody Wisdom: "But my paleo diet..." says too many people. Without a doubt, you will live a longer, healthier life on a plant-based diet. I'm not asking you to completely remove the cow from the plate...just minimize it. I'm talking to you, Dad!

HAVE SOUP BEFORE YOUR SANDWICH

In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study--all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber.

Moody Wisdom: Cream-based soups don't count.

LEARN HOW SUGAR'S DISGUISED

A food label may not have the word "sugar" on it anywhere, but that doesn't mean the sweet stuff isn't there. High fructose corn syrup, invert sugar, molasses, sucrose (or any word ending in "- ose"), brown rice syrup, honey, and maple syrup are all just sneaky names for sugar.

Moody Wisdom: I think most people will be surprised by the inclusion of honey on this list. Honey, like all sugar, will spike your blood sugar levels and eventually convert it to fat.

PORTION OUT PACKAGED SNACKS

You should largely avoid snacks that come in a bag or box. When you do want to indulge, measure out a serving rather than eating out of the package. Researchers from Cornell University found that people ate 50% more chips when they were given no visual cues to how large a portion should be.

Moody Wisdom: A great book on a similar topic is the book "Mindful Eating" by Brian Wansink. He wonderfully (and surprisingly) illustrates how the environment and the products we buy steer our eating habits more than we know.

BE REALISTIC ABOUT YOUR CALORIE BURN

You may feel ready for a diet splurge after an intense exercise class. Sadly, you can easily undo an hour of hard work within minutes if you make poor post-workout eating choices. The average woman burns 550 calories in an hour of circuit training. Treating yourself to a big smoothie, cookie, or cup of froyo cancels out more than half your work.

Moody Wisdom: If you haven't learned yet, most of your weight loss is a result of your nutritional choices. One Snickers bar will wipe out that sweaty workout you just finished. Enough said. If you eat it, enjoy for it's worth, but don't convince yourself that the session gives you the freedom to eat whatever you want.

Which strategies have you used recently to lose body fat?

Picture Credit:
msn.com-Is a honey an effective option for losing body fat?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 56 Ways to Lose Weight Forever, According to Science " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 10/26/16 Michael Moody 10/26/16

"40 Lies the Weight Loss Industry Tells You" Review

When I first meet with a personal training client in Chicago, I'm usually battling the misconceptions and lies promoted by the weight loss industry. Here is a list of what I typically hear and why the claims are false (from the article 40 Lies the Weight Loss Industry Tells You)!

ARTIFICIAL SWEETENERS WILL SLIM YOU DOWN

We’ve all heard time and time again about people who give up regular soda in exchange for diet drinks and drop 10, 50, or 100 pounds, seemingly overnight. What those stories don’t tell you is just how many unpleasant side effects can come with the switch, like GI issues, bloating, and even weight gain. Research indicates that artificial sweeteners can alter our gut bacteria and fuel food cravings; a study published in Obesity even indicates that artificial sweeteners can cause long-term weight gain.

EATING RIGHT WORKS EVEN WITHOUT EXERCISE

Peanut butter and jelly; bed and breakfast; diet and exercise — some things are simply better together. You may have a cousin’s cousin’s step-sister’s dog walker’s niece who insists that they lost weight and kept it off through diet or exercise alone, but in reality, the two work together to provide long-term weight loss. A study conducted at the Stanford University School of Medicine confirms that, like any great duo, diet and exercise work a whole lot better together.

FASTING WILL HELP YOU LOSE WEIGHT

We’ve all heard stories about how fasting can help you achieve mental clarity and drop significant weight at the same time, but in reality, all fasting really does is mess up your metabolism (and cause a nutritional deficit). While we can’t speak to those claims of sudden enlightenment from fasting, it’s pretty clear that it’s no magic bullet for a slimmer you.

EXERCISE AND DIET ARE EQUAL FOR WEIGHT LOSS

When it comes to diet and exercise, I like to think of food as your car and exercise as the tires. Without the car itself, you won’t get anywhere, but you’re unlikely to get to your destination quickly (if at all) with four flat tires. Exercise is an essential part of losing weight and keeping it off in the long term, but changing your diet — and your lifestyle overall — is the number one factor to tackle when you’re trying to slim down.

FRUITS ARE FATTENING

When did we all decide that fruit was the enemy? I feel like every other day, I hear from a friend who has cut fruit out of their diet entirely, telling me that whatever diet plan they’re on says that sugar from fruit is basically the same thing as adding a cheeseburger to every meal. Unsurprisingly, this is far from the truth. Fruit is a healthy way to get plenty of vitamins, antioxidants, and fiber, while satisfying your sweet tooth in a way that artificial sweeteners simply can’t.

FAT-FREE FOOD IS DIET FRIENDLY

Repeat after me: fat doesn’t make you fat. Jot it down. Tattoo it on your hand. Record that phrase and make it your ringtone. While the diet industry has led many people to believe that fat-free or low-fat food is inherently healthy, what they don’t always realize is that the at their food is missing has been replaced with even less healthy substitutes, like preservatives and artificial sweeteners.

SUPPLEMENTS WILL SLIM YOU DOWN

If there’s one thing that I can’t stress enough, it’s that taking diet pills or other weight loss supplements will backfire in the end. The supplement industry is nowhere near as rigorously regulated as prescription medication, with many products escaping FDA approval before hitting the market.

ORGANIC FOOD IS ALWAYS HEALTHY

If you walk down the aisles of any organic supermarket, you’ll find nearly as many junk foods as you will in a traditional store. You’ll find cheese puffs, cookies, cake mix, and fried tortilla chips, all bearing the word “organic” on their labels like a badge of honor. While this designation may mean that they’re less likely to contain potentially obesogenic pesticides, take one look at their nutrition info and you’ll see that the calories, sugar, saturated fat, and salt you’ve come to expect from unhealthy snacks are all there.

HUNGER IS A GOOD SIGN YOU'RE LOSING WEIGHT

Your growling stomach is no surefire sign that weight loss is on its way. Many weight loss plans suggest that you go to bed hungry, or that feeling famished is a normal part of weight loss, but the opposite may be true. Staying satisfied can help keep your cravings to a minimum, meaning you’re less likely to tear into the nearest bag of cookies when that growling in your stomach turns into an angry bark.

PROTEIN BARS ARE GOOD MEAL REPLACEMENTS

Protein bars aren’t meals — there, I said it. While many companies will try to sell you on the idea of replacing meals with compressed nutrition bricks they promise taste just like your favorite dessert, these preservative-packed meal replacements won’t keep you full for long and may even sabotage your weight loss with their artificial sweeteners. Filling meals come from nature, they contain fat and fiber, and, generally speaking, they can’t fit in your back pocket.

EXERCISE CAN TARGET SPECIFIC AREAS

If you’re hoping that cardio boot camp class you’re waking up early for will give you a booty like J. Lo, arms like Michelle Obama, and Kylie Jenner’s legs, prepare to be disappointed. Despite what many workout gurus may tell you, a cardio workout alone won’t target specific sections of your body enough to make a discernible difference — when you lose weight, fat vanishes from everywhere, from your head to your toes. What you can do is add resistance training to your routine to specifically tone certain muscle groups, boost your metabolism, and add definition (and maybe even a bit of extra booty) to your body.

ALL SUGAR IS BAD

Low carb devotees may claim that any sugar in your diet is a recipe for weight gain, but let me be the first to tell you that not all sugar is created equal. Fruit sugars can be a healthy part of your weight loss plan, whether you’re enjoying them in a , making a resveratrol-rich, belly fat-blasting red fruit salad, or just grabbing a healthy snack on the go.

SKIPPING BREAKFAST CAN HELP YOU LOSE WEIGHT

Don’t start your day off on the wrong foot by skipping breakfast. Despite what many self-proclaimed fitness gurus may say, breakfast is a healthy — nay, essential — part of your weight loss plan, even if you’re a morning exerciser. A high-protein, high-fiber breakfast not only helps you stay focused and combats cravings, it can also help you lose weight in the long run; research published in the American Journal of Clinical Nutrition suggests that eating breakfast can reduce your reliance on unhealthy snacks and lower your intake of fatty food.

ORGANIC AND TRADITIONAL FOOD ARE THE SAME

While an organic cheese puff and a traditional one probably don’t differ much in terms of fat or calories, there are still some pretty major differences between organic foods and non-organic ones. Non-organic foods are far more likely to be contaminated with additives, potentially obesogenic preservatives, high fructose corn syrup, and even hormones.

FAT MAKES YOU FAT

High-fat foods are delicious. High-fat foods are satisfying. What high-fat foods aren’t, however, is inherently fattening. Research has shown time and time again that, if you’re not significantly increasing your caloric intake, adding some avocado or olive oil to your diet doesn’t actually add pounds to your waistline — in fact, it may have the opposite effect.

LOW CARB DIETS ARE THE KEY TO SLIMMING DOWN

If you think that eating piles of bacon and cheeseburgers is going to yield long-lasting weight loss, I’ve got a bridge to sell you. While it’s true that cutting down on refined carbohydrates is a healthy way to influence some weight loss, when you cut out all (or virtually all) carbohydrates from your diet, you’re seriously limiting your intake of vitamins, fiber, and setting yourself up for a cycle of deprivation and binging that can be hard to break.

LOW CALORIES MEANS FASTER WEIGHT LOSS

Just because cutting calories can help you shed pounds doesn’t mean it’s impossible to overdo it — those 800 calorie a day weight loss cleanses simply won’t yield the long-term results you want. Every person has an individual caloric threshold that needs to be met to keep their body functioning optimally, depending on their activity level, personal metabolic rate, and other factors, and falling far beneath it can have seriously harmful effects.

STAYING CAFFEINATED IMPROVES WEIGHT LOSS

Caffeine may give you that boost you need first thing in the morning, but it is possible to have too much of a good thing. While many diet supplements are packed with caffeine, ingesting too much could be the reason you’re not losing weight. Research published in Pharmacology Biochemistry and Behavior suggests that caffeine can increase the body’s production of cortisol, which can lead to weight gain.

NUTS ARE FATTENING

Virtually every diet book published between the 1970s and 1990s will tell you the same thing: to lose weight, you need to cut fat, and one of the easiest ways to do that is removing nut products, like peanut butter, from your diet. I’m here to tell you the exact opposite may be true — research published in the Journal of Nutrition suggests that both ground and tree nuts can be healthy additions to a well-balanced diet without making you gain weight.

VEGETARIAN DIETS ARE ALWAYS SLIMMING

When many of us think of going vegetarian, we imagine beautiful salads loaded with vegetables, tons of fresh fruits, and healthy stir-fries for dinner every night. Unfortunately, for many busy vegetarians, good intentions fly out the window in favor of convenience foods like French fries, grilled cheese sandwiches, and surprisingly vegan Oreos. Incorporating the right type of healthy, plant-based proteins can help you slim down for good.

LIQUID DIETS HELP YOU SHED POUNDS

If you think that replacing all of your food with liquid is the key to long-term weight loss, you’re buying another weight loss industry lie. Most of the liquid diets and cleanses out there simply replace nutritious food with low-calorie drinks, slimming you down in the short term as you lose water weight. When you start eating regular food again, the pounds come back, but the dollars in your wallet definitely don’t.

FROZEN YOGURT IS BETTER THAN ICE CREAM

We’ve all heard about the connection between the bacteria in yogurt and our gut health, but if you’re hoping the same is true for frozen yogurt, prepare to be disappointed. The freezing process that yogurt undergoes to become an ice cream-like kills off much of the good bacteria. If you’re just hoping yogurt could be a lower-calorie alternative to your favorite frozen treat, you’re out of luck, as well — many types of frozen yogurt have nearly as many calories as their full-fat counterparts and just as much sugar.

What other lies from the weight loss industry have you identified?

Pictures Credit:
MSN.com-Should you skip breakfast to lose weight?

More to Read:
While many foods are still healthy with proper portion control, you may want to avoid the following list: "50 Foods You Should Never Eat" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 40 Lies the Weight Loss Industry Tells You " on MSN.com.

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