20 most popular weight loss myths busted

March 25. 2022

Let’s be honest; most of us are willing to do anything to lose weight – especially when having a short period to achieve our goal. And, more often than not, we’re likely to reach for internet advice, looking up countless tips, tricks, and other people’s experiences. This typically results in confusion, which is why you’re about to witness some of the most trendy weight loss lies and myths get busted.

All calories are equal

Different foods have different metabolic pathways. Our bodies don’t digest the same amount of calories of different foods the same way. The foods that take longer to digest help maintain healthy blood sugar levels and keep you full for longer, which can prevent overeating.

Losing weight is a linear process

We would all like it, but the weight loss journey is not a linear process. There’s no need to be concerned – it’s normal for body weight to fluctuate during the weight loss journey. The weight depends on the food you had the previous day or the period of your cycle. Also, during your journey, you reach a plateau at one point. That happens to everyone, and there are many tips on how to beat a weight loss plateau.

Obesity is about willpower, not biology

Obesity is associated with several medical conditions such as PCOS, depression, hormonal imbalance. It’s a very complex disease, and it’s affected by many biological, environmental, and genetic factors. Your body has numerous hormones and biological pathways intended to regulate your weight.

Coffee isn’t good for you

This is one of the weight loss myths that recently got busted. As a matter of fact, coffee can only aid your weight loss journey because it helps you feel full for longer. Of course, we’re talking about plain black coffee with no sugar and milk.

Carbs make you fat

Carbs are always targeted as enemies when it comes to weight. But not all carbs are the same. Whole-grain carbs have more fiber than refined ones, which means they are metabolized slower and don’t cause a significant insulin rise.

Fat makes you fat

Fat has more calories than protein or carbs. It’s commonly found in junk food, yet as long as your source of fat intake is healthy food, it doesn’t make you fat. On the contrary, your body requires healthy fats to function correctly.

Some sugars are worse than others

You will get the same statement at every weight loss clinic – sugar is sugar. Honey, agave, white sugar all contribute calories. Our bodies absorb all the different types of sugar the same way. So instead of avoiding some kinds of sugar, try to limit their intake.

Having breakfast is necessary for this process

There is no evidence of having or skipping breakfast and how it affects your weight. However, people who eat breakfast most likely have other healthy habits, so they end up losing weight but not because they regularly have breakfast. Eat breakfast if you want to, or just eat when hungry. But stop when you’re full; don’t overeat.

Diets work long-term

The industry wants you to believe in this. There is a lot of proof that you will gain weight soon after stopping with the diet. That’s why you should start your weight loss journey with a different approach – to make a change that will be the new lifestyle that will make you a happier and healthier person.

Thin people are healthy, while obese are unhealthy

Yes, obesity increases your risk of suffering from many chronic diseases such as heart disease and type 2 diabetes. But many obese people are metabolically healthy, while many thin people aren’t and don’t have to be, as it’s not a rule. Many thin people also suffer from the same diseases as obese ones.

Diet foods help you lose weight

Plenty of foods that are labeled and marketed as healthy are, in fact, junk food in disguise. They contain heavily processed ingredients, so make sure you always read the label on the back of a product.

Eating at night makes you fat

It’s the type and amount of food you eat that matters, not what time you eat. If you get takeaway at any time of the day, it can cause you to gain weight if it causes you to go over your daily calorie intake.

Better have many small meals than three big ones

So many diets suggest you eat several small meals. That way, you never feel hungry and eventually lose weight. But there is no evidence that eating more frequently will help with weight loss or that eating just two or three times will make you gain weight.

Lifting weight will only bulk you up

Cutting calories can end with losing lean body mass, while weight lifting helps prevent muscle. Muscles are denser than fat, so you’ll shave inches off your body. Building muscle also boosts your metabolic rate. And you don’t have to spend hours in the gym to get all the benefits; 15 minutes of weight training three times a week will do enough.

It’s possible to spot-reduce fat

Ugh, we all know how challenging it is to get rid of fat, especially at the one spot we want the most. That one spot stays stubborn no matter what we do. One of the possible ways to target fat spots is with Lipo C injections. With these injections, you target stored fat spots, and if you combine it with a workout, you will end up with even better results than you were hoping for.

The longer the workout, the more you lose

Yes, if you work out for one hour, you end up burning calories. But, if you divide that workout into two 30-minute sessions, you may burn more calories in total. This way, you avoid getting bored and lower the risk of injuries.

Cardio is the best for losing weight

One of the most popular weight loss myths is about to get busted. You sweat the most with cardio workouts, but sweating doesn’t necessarily mean losing weight.
You do lose more calories with cardio than with lifting weights (for the same period), but you continue to burn them for hours after the lifting session, so you end up burning more calories in total.

Burn extra fat by working out on an empty stomach

During the night, your body digests most of what you eat during the day. When you wake up, your body is low in sugar and carbs, and it needs carbs as its fuel. If you work out before having breakfast, your body uses stored fat. BUT, working out after breakfast gives your body more strength for the session itself, and in fact, you end up burning more calories in total.

Eating gluten-free is the key to losing weight

Many gluten-free products can contain more fat and sugar and less protein and fiber than non-gluten-free products because of the process they’re made through.

Juice cleansing helps you lose weight

Juice cleansing is excellent for detoxing your body. As for weight loss, it results in short-term weight loss because once you introduce solid foods again, you regain any weight you lost. You can try out fasting-mimicking diet recipes if you’re struggling with controlling yourself around food.

Final thoughts

If you’re trying to lose weight, you must have heard most of these myths. Please don’t waste your time with them. If you have any additional questions or more weight loss myths that need to get busted, schedule a call with us.

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.