The weight loss industry is one of those sections that is rife with outdated information, misinformation, and a whole host of bad advice. Separating fact from fiction and scaremongering can be difficult and extremely damaging if you are unsure what you need to be listening to or what is or isn’t true.
Even though not all doctors are registered dieticians or have nutritional training, seeking advice from qualified professionals and experts who promote a balanced way of eating can provide you with the guidance you need. This approach is more reliable than following those who preach in absolutes or demonise certain foods (supermarket walkers we’re looking at you!).
This post is dedicated to debunking some of the most common weight loss myths. By understanding and avoiding these myths, you can confidently work towards a healthier goal weight for you and your body.
Myth #1 – You Need to Eat Less to Lose Weight
Extreme calorie restrictions and surviving on fewer calories than a toddler needs for the day isn’t healthy, and it’s a surefire way to develop an eating disorder. Eating less to lose weight is a myth that has been perpetuated for many years, and modern thinking suggests that you don’t need to detract from your diet; you, instead, need to add to it. Adding healthy foods, such as fruits and vegetables, means you can focus on volume eating for fewer calories while still fueling your body as needed. So, instead of focusing on what you can take away, look at what you can add to the calorie deficit you’re working with so you’re not going without starving yourself.
Myth # 2 – Carbs Are The Enemy
Your body needs carbohydrates for energy. Approaches like the keto diet, while able to produce results in short periods of time, aren’t for everyone. If you need to reduce carbs due to health conditions, it should be done safely under a doctor’s guidance. But for weight loss, you don’t need to cut carbs; in fact, they can actually help. Make simple swaps, such as switching to complex carbs like brown rice. But don’t cut them out altogether especially if you are exercising or starting a new workout regimen.
Myth #3 – Exercise is Beneficial for Weight Loss
It’s slightly more nuanced than simply saying that you need to work out to lose weight. In fact, exercising for weight loss alone isn’t recommended. And if this is how you approach exercise, it is probably best not to do it at all. This is because that one hour you spend working out each day burns significantly fewer calories than other activities., In fact, you’re likely burning more calories doing chores each day than in the gym.
Additionally, people tend to overestimate the number of calories they burn off or use the calories they think they have burned off to eat more food, which is not accurate. Or they focus too much on how exercising impacts fat loss, or they try to spot-reduce fat loss in certain areas, such as the stomach or arms. But where does body fat go when you lose weight? The simple answer is it is broken down, used for energy, and excreted from the body. Muscle doesn’t turn into fat (another myth busted). But it is more complex than this.
Instead, you want to approach exercise from a different mindset as a way to support your body and keep you fit and healthy, benefiting your life rather than just a tool for weight loss.
Myth #4 – All Calories are Equal
All calories are technically equal. A calorie is a calorie regardless of what food it comes from. However, what makes the difference is the nutrition profile of the foods you eat and the calories you consume.
Let’s consider ultra-processed foods, such as sweets, biscuits, and chocolate. These foods are easier to consume, meaning you are more likely to indulge in too many at once, which makes it harder to stick to your calorie deficit and lose weight.
While calories from fruit and vegetables offer more nutritional benefits, they are harder to overeat and consume. Try to consume more food that is healthier and lower in calories, i.e. salads and vegetables, with each meal. Additionally, you will be consuming more fibre which helps keep you fuller and regulates gut health.
The idea is to fill your diet with as many whole, minimally processed foods as possible to maximise your calorie intake and minimise the risk of overeating. You don’t need to cut the good stuff entirely. Just allocate a smaller portion of your daily calories to them to reduce overeating and opt for healthier alternatives instead.