MYTH: You can lose 10 pounds in 2 weeks.


Youprobably can lose 10 pounds in two weeks if you crash diet but you'll feel terrible-and most of the weight will return once youstart eating normally. To truly lose 1 pound, you need to "eliminate" 3,500 calories-the amount stored in a pound of fat-byeating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week,you'll lose about a pound a week. And that's real weight loss. MYTH: If you exercise, you can eat asmuch as you want.TRUTH: Unless you're working out like an Olympic athlete, to loseweight you'll still need to keep an eye on how many calories you're eating. "Calories in" add up much more quickly than"calories out." Consider this: two medium cookies cost you about 400 calories. To burn 400 calories, the average person needsto run or walk 4 miles. MYTH: You should expect to be hungry while dieting.TRUTH: If you cut calories randomly, you're probably going to feel hungry. On the other hand, if you planout your day so that you're replenishing yourself with nutritious foods every three or four hours, you'll likely feel quitesatisfied on significantly fewer calories. Aim to include a source of lean protein (e.g., skim milk, turkey) and fiber (e.g.,hummus, carrots) in every meal and snack.