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We asked senior trainer and group fitness guru, Nicky Brown from YMCA Endeavour Hills to reflect on her 25 years as a leader in the health and wellness industry.

The terms ‘fast’ and ‘quick’ get thrown around a lot in the online weight loss land and Nicky has seen many revolutionary weight loss ideas come and go.

Here, Nicky lets you in on 8 weight loss TIPS to dispel the most common myths.

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TIP 1: Forget Fad diets, they DO NOT result in permanent weight loss

Fact - Fad diets often promise quick weight loss or tell you to cut out certain foods. You may lose weight fast at first but restrictive diets lead to restrictive lives and are hard to follow.

TIP 2: Eat breakfast always and it should NOT only consist of fruit

Fact - There is no evidence that fruit alone for breakfast has any health or weight-loss benefits. Most fruits are low in complex carbohydrates, which the body needs after an all-night fast. Cereal foods, especially wholegrain varieties are a better breakfast option.  See our shopping list attachment for breakfast ingredient ideas.

TIP 3: Increasing dietary fibre will help but remember NO foods magically cause weight loss

Fact - Foods such as grapefruit or kelp are said to burn off body fat but this is not true. Dietary fibre is the key to healthy weight loss because it provides a feeling of 'fullness' with minimal kilojoules.

TIP 4: Eat smaller meals more regularly

Fact - Studies show that people who skip breakfast and/or eat fewer times during the day tend to be heavier than people who eat regularly across the day. Eating many small meals throughout the day helps control the appetite.

TIP 5: Exercise is ALWAYS good for weight control

Fact - Exercise – any exercise – raises your heartrate and requires the production and use of energy. Using the stairs, walking or just sweeping the floor will assist your metabolism which converts fat to energy.

TIP 6: Low-fat or no-fat does NOT mean no calories

Fact - A low or no fat food is often lower in calories than the same size portion of the full-fat product, however not always. Many processed low-fat or no-fat foods have just as many calories as the full-fat version of the same food – sometimes even more.  It is always best to read your food labels.

TIP 7: Eating at night does NOT cause weight gain

Fact - It does not matter what time of day you eat. It is what and how much you eat, together with how much physical activity you do over the day that determines weight fluctuation. Regardless of when you eat, your body will store extra calories as fat.

TIP 8: Dairy products are NOT always fattening and unhealthy

Fact - Dairy products have many nutrients your body needs including protein to build muscle and help organs work properly and calcium to strengthen bones. Low-fat and no-fat milk, yogurt and cheese can be just as nutritious as whole milk dairy products, but are lower in fat.

This article is part of our four-part Winter inspirations series stay tuned for next week's easy eating for weight loss tips.

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