Weight Loss Myths

Weight Loss Myths usually start with a grain of truth – not necessarily dangerous, but perhaps not as effective as we’d hoped. Most of us have tried at least one quick fix to drop a few pounds.  We search for that rule of thumb, or universal truth, to help us out.  We might try fasting, adding or eliminating certain foods from our diets – only to gain the weight back. Unfortunately, weight loss myths can sabotage even the healthiest lifestyles.  Or, worse than that – we do nothing, because “my metabolism is too slow” or “big bellies run in our family”.

Many of these weight loss myths actually do have some positive effect.  So, not all myths will be debunked here.

Reading about these “myths” can be very educational when deciding which methods you’d like to use to lose weight.  We’ve compiled a list of the most common, and a few strange ones too.

Common Sense Weight Loss Myths

The weight loss myths listed below are basically no-brainers.  Meaning: You shouldn’t need clinical data to determine if they make sense.

Myth:  You won’t lose the weight unless you’re really ready.

Weight loss myths like this have an element of truth.  I’ve spoken with several formerly obese folks who’ve lost a high percentage of weight.  The universal truth is “You won’t lose until you’re ready to make the sacrifice”.  However, many studies actually try to refute this truth, saying “Readiness does not predict the magnitude of weight loss or treatment adherence among persons who sign up for behavioral programs …”.  But you don’t need clinical studies to realize being ready is important.  Can you imagine seeing the same results from dieters who are not ready to lose weight, as those who are?  There are many ways to lose weight that have no relation to adjusting compulsive behavior.  If eating large volumes of food is not your problem it may take just a few adjustments to your lifestyle. However, for many overweight people, having the commitment and being ready is a big first step.  Once you’ve set your mind to it, the next step is finding a good plan.  Without a good plan, being “ready” won’t help.

Myth:  Some people can eat whatever they want and still lose weight.

True, and false.  Common sense tells us that eating a balanced meal is best.  However, we all know someone who indulges in whatever they’d like and still manage to keep the weight off.  Considering “whatever they want” is so subjective, it can be true or false.

What you’ll read below is that doing without one type of food is not only unnecessary, it can be unhealthy.  Too many fats are bad, but you still need to have a third of your calories coming from fat.  And, too few starches can make you tired, weak, and deprive you of necessary fiber.

If you don’t eat an excessive volume of food, then “whatever you want” may not be a big problem.  A calorie is a calorie, regardless of where it comes from.  Many foods prepared with your favorite indulgences can help your body process fats better.  And, with moderation you may be able to eat what you want too.  See the Diet Smarter article on fat burning foods, to learn more.

Myth: It’s better to lose weight fast/slow.

Neither is better.  Again, use common sense – regardless of how you long it takes you to lose 50 lbs., it can be gained back the same way.  No matter how you lose it.  Moreover, talk to someone overweight…losing 50 lbs. is losing 50 lbs!

Several studies have shown that crash dieting, or eating an unbalanced diet to lose weight fast, can be bad for your health.  And, that quickly losing weight will make the body lose muscle mass, making it tougher to keep the weight off.  However, generally you will lose muscle mass with the fat no matter how you lose weight.

Small changes in calorie intake do not cause large changes in body weight over time.  How many times do you hear “Just cut 100 calories a day and you’ll lose 10 lbs. over a year”?  Yet, why don’t we know more people who’ve accomplished this? It’s because as we lose weight, we burn less calories.  Your metabolic rate decreases as you lose weight, because about 20 percent of excess weight is muscle.  Muscle tissue does burn calories, so generally the more someone weighs the greater their metabolic rate.  This is also one of the reasons why we hit a plateau when we lose weight, and why many obese people have heart problems and high blood pressure.

While crash diets can indeed be bad for your health if you eat an unbalanced diet, weight-loss studies show that dropping pounds fast has actually been linked to greater sustained weight loss down the road. A number of studies have shown that very low-calorie diets can be highly effective, compared to ones in which weight is shed more gradually. Therefore for people who are obese, say the study authors, a recommendation to lose weight slowly might actually undermine success.  Think about the psychological effects of trying to sustain strict eating habits over a prolonged period of time, and seeing only minimal results each month.

Myth: Weight problems are often the result of intolerance to wheat

Rarely.  This is currently one of the most popular weight loss myths.  With so much written about wheat-free/gluten-free diets, it’s easy to think intolerance to wheat is to blame for your excess pounds. However, experts suggest that less than 0.1 percent of the population suffer intolerance to wheat…That’s one tenth of one percent! Common sense dictates the person reading this does not have any type of intolerance to wheat,  and should look elsewhere.

Support for this myth is likely due to folks losing weight after following wheat-free diets. However, many of those diets strictly limit calories, fat, and carb’s.  They call for cutting out not just wheat in bread but pasta, many cereals, cakes, pastries, pizza, and other processed fattening foods like breaded or battered chicken and meat.

Don’t just cut out wheat on a whim. If you really believe you are intolerant to wheat, monitor your food intake closely to see if there’s any connection with what you eat and the symptoms you suffer with – then see your doctor for a proper diagnosis.

Less Intuitive Weight Loss Myths

Myth:  Avoid All Fats

Weight loss myths like this can actually help you gain weight!  Often, people who choose low-fat foods over others eat way more than they should because they believe them to be so much healthier.  And, just because a product is low in fat does not mean it is lower in calories.

Leading nutritionists state that you should have a third of your calories coming from fat.  The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.  Also, not all fats are unhealthy.  Some fats are actually a vital part of everyone’s daily diet. Polyunsaturated fats and monounsaturated fats, such as those found in nuts, fish and certain oils (olive, canola and safflower) are believed to lower your chance of cardiovascular disease. It’s still a good idea to minimize consumption of trans-fats found in packaged and fried foods and saturated fats, found in dairy products and beef.

Nutritionists use the guideline that women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men).  Check the calorie content of foods like cakes, muffins, ice cream and other prepared meals in the grocery store.  Extra sugars are often added to boost flavor and texture, so calorie content may be only a bit less or even higher.

Myth: Dairy products are fattening and unhealthy

Calcium found in dairy products like milk, cheese, and yogurt act as a fat burner that can boost weight loss by increasing fat breakdown in fat cells. The International Journal of Obesity published a study in April 2005 that concluded calcium and protein that comes from low-fat dairy products actually promote weight loss and help to maintain muscle mass.

Dairy products like milk, cheese and yoghurt are actually packed with essential nutrients that help to keep us healthy. As well as being good sources of protein, zinc and some B vitamins, dairy products are packed with calcium, a mineral that helps to build strong, healthy bones.

Dairy products don’t have to be ‘fattening’ either – there are loads of low-fat products available such as skimmed or semi-skimmed milk, low-fat yoghurts and reduced-fat cheeses.  Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories.

Myth: Snacks and Deserts are Always a Bad Idea

If your stomach starts rumbling, you may hear a little voice in your head (possibly from childhood) telling you not to ruin your appetite. But, calories are calories!   If you’re more comfortable eating 4-5 small meals rather that 3 large meals, it won’t necessarily have a negative effect.  What matters is the total number of calories.

One of the main reasons snacking has a bad rap is because of the choices we make.  Instead of reaching for a bag of chips, ditch the high-fat, high-calorie indulgence in favor of something healthier and equally filling, like fruit or even a bowl of cereal.

The occasional snack is necessary to avoid dips in blood sugar, keep energy levels high and avoid binging at main meals.  Instead, nutritionists recommend rewarding yourself once in a while to avoid this major dieting pitfall. As long as most food choices are healthy ones and daily caloric intake is the same, healthy snacks or the occasional dessert should have little or no impact on your diet.

Myth: Don’t Eat Bananas!

Many people believe bananas are fattening.  They are loaded with sugar, like many other fruits.  Bananas are low in fat and are packed with potassium. There is only 0.5g fat and 95 calories in a banana.  An apple has no fat, but average about 120 calories.  However, apples have fiber that helps to process fats in your body.  So, as with many myths there is a grain of truth. However, it won’t get you to the finish line by adhering to this. And, you may miss out on good nutricion.

Myth: Carbs are All Bad

Carbs are not all bad.  But, you want to avoid processed carbs that are often high in sugar and white flour. Instead, enjoy beans, whole grains — think brown rice and whole grain breads — and don’t forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risks of several diseases. The body also uses carbs as fuel during exercise to burn body fat, another great reason keep the carbs.

Many foods high in starch are low in fat and high in fiber, such as bread, rice, pasta, cereals, beans, fruits, and some vegetables like potatoes and yams.

These carbs are high in fat and calories when processed, thus cramming 3 times what is necessary into a bran muffin.  Or, when covered in butter or other toppings.  But, carbs are an important source of energy for your body.  Pay attention to your serving sizes—one serving is equal to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of pasta, rice. Try to avoid high-fat toppings and choose whole grains  Choose other starchy foods that are high in dietary fiber too, like beans, peas, and vegetables.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

High-protein/low-carbohydrate diets are often low in calories because food choices are limited, so they may help with short-term weight loss.  I’ve met several people who have had great success with a high-protein diet.  Therefore, I’m sold of the success.  But, it should remain a short term plan.  A reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight.

The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel tired, or weak.

Myth: No More Fast Food

Fast food can fit into a healthful lifestyle.  The problem is that those who often indulge in fast food don’t usually have a healthy diet overall.  Like anything, moderation is the key.  Perhaps a double bacon cheeseburger and fries, washed down with a large chocolate shake are a bit much.  But, there’s no need to completely ditch fast food all together to stay on your diet.  We just have to make better choices.

Here are some tips:

• Ditch the super-sized fries and drink!
• Get a salad as a starter
• Choose the grilled over fried option
• Soft tacos instead of hard, crispy ones
• Minimize toppings, sauces, and dressings
• Rather than a burrito, chose a chicken plate (Large tortilla = 300 calories)

Compared to sit-down restaurants, fast food can actually be fewer calories.  A McDonald’s hamburger and small fries adds up to only 480 calories. Calorie counts are now available at many fast-food restaurants and on the company’s website.  Look for a meal with no more than 400 to 500 calories; non-breaded and non-fried foods; meals that feature at least three food groups including, but not limited to, lowfat dairy, veggies and a lean protein like grilled chicken; and order foods with condiments on the side.

Myth: Eating late at night causes weight gain.

False.  Calories can’t tell the time of day!  Again, what’s important is how many calories you consume – not when you consume them.  Oprah says she doesn’t eat after dinner…perhaps she’s the one propagating this myth.

Many diets tell you not to eat after a certain time in the evening. They say the body will store more fat because it is not burned off with any activity.  However, food does not require vigorous exercise to work it off.  It is true that people who skip meals during the day, then eat loads in the evening, are more likely to be overweight than those who eat regularly throughout the day.  This is due to binge eating – consuming hundreds of calories unchecked.

It doesn’t matter when you eat, but how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Myth: Certain Foods Make You Burn Calories

No food will actually burn more calories than they contain.  However, some burn more calories than others when being digested.  And, others contain fiber and other nutrients that help to process fats.  Even if certain foods do increase your metabolism, the amount is not significant enough to make the net effect fewer calories than consumed.  See the Diet Smarter article on Fat Burning Foods to learn more.

Myth: If You Eat and Exercise Consistently, You Will Never Gain Weight

For every slim person who exercises every day, there are 5-10 overweight people who exercise regularly.  Lots of overweight folks also have very physically demanding jobs.  The goal is to burn more calories than you consume.   As you grow older your muscle mass decreases, therefore the exercise you do needs to be adjusted to add more anaerobic sports (like weight lifting).  Therefore it is no guarantee you’ll never gain weight if you continue to exercise as you age.

Myth:  You always gain weight when you stop smoking.

Some people gain weight when they stop smoking.  The reason is two-fold:  Nicotine does increase the body’s metabolism.  However, its effect is small.  Therefore, don’t go thinking it’s a fool proof means of weight loss.  Another issue is habit.  Many smokers reach for something to pacify themselves, to fill the void of that cigarette break.  People tend to replace a cigarette with comfort food.  Chewing sugar-free gum or snacking on vegetable strips kept in the fridge is a good idea because you can have these instead of reaching the stogy.

Keep in mind – it’s far healthier to be an overweight non-smoker than not bother giving up because you think you’ll put on weight.

Myth: Don’t Weigh Yourself

I’m a strong proponent of watching inches rather than pounds.  However, hard-core scale critics may be missing out. People who weigh themselves once a week tend to notice when extra weight is slipping on. They are then able to nip it in the bud before two pounds turn into 20. Sure, you can notice if your belt is getting tighter — or looser — but chances are you don’t have an accurate assessment of your weight.  If you’re keeping close track of your progress, it may also be good to measure your body (arms, legs, and chest) periodically to determine if you’re losing inches while keeping the same weight.  But don’t weigh yourself more than once a day – that would be obsessing.

Myth: The reason why I weigh more is my metabolic rate is low

As people gain weight they increase not only body fat, but also some muscle to support that fat. Approximately 20-30 percent of excess weight is muscle. Muscle tissue burns calories, so the more muscle someone has, the greater the metabolic rate. So in general, the more someone weighs, the greater their metabolic rate.  This doesn’t include calories burned through physical activity.

You do tend to have a reduced metabolism as you age.  However, most people gain weight as they get older due to loss of muscle, which is what determines their resting metabolic rate.  But our metabolic rate is always adjustable. As we get older, we need to make sure to incorporate regular strength training to help preserve muscle.

Myth: You Are Genetically Destined to Have Stomach Fat

It’s true that some women may have more fat cells than others or are apple-shaped (carry more fat in your abdominal region); however, regardless of your body type you can achieve a flatter stomach through diet and exercise. If you have excess skin due to losing a significant amount of weight and/or bearing children, you might consider cosmetic surgery for best results. Some people seem to have a harder time losing access weight (especially stomach weight if you’re apple shaped) but don’t let anyone tell you you’re genetically destined to be fat.

Myth: Lifting weights is not good to do if you want to lose weight, because it makes you bulk up

Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting.  Doing strengthening activities 2 or 3 days a week will not make you gain inches of muscle, especially women. Only intense strength training, combined with a certain genetic background, can build very large muscles.  In addition to doing a regular 30 minutes of activity per day, try adding some resistance type of strength training.  Lifting weights is good, but you can also try a suspension device, like the TRX suspension training, or push-ups and sit-ups.

Myth: Vegetarians are sure to lose weight and be healthier

Various researches show that vegetarians and vegans, on average, consume fewer calories and less fat than omnivores.  And, lose weight as a result.  They also tend to have lower body weights relative to their heights than non-vegetarians.  However, these numbers can be misleading.

Going vegan solely for weight loss can backfire, big time. With a vegetarian, or especially vegan, diet it’s easy to lack in vital nutrients, vitamins, and proteins, which give you energy and help fuel your metabolism.  As a result of this lack of energy, many first time vegetarians find themselves reaching for more processed foods like vegan cookies, chips, or ice cream, and end up packing on the pounds instead.  Many vegetarians also learn they lack important nutrients in the blood, like iron.

Vegetarian diets need to be carefully planned to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are:

• iron
• calcium
• vitamin D
• vitamin B12
• zinc
• protein

If you decide to go vegetarian, be sure to replace animal protein with healthy plant proteins, like those found in beans, legumes, eggs, nuts, seeds, low-fat dairy, and soy products.

Myth:  Sex burns a lot of calories

Well, that depends…

The most common amount you may have heard is that having sex can burn up to 300 calories. Yet the only study that actually measured the energy output reported that sex only lasted an average of six minutes and burned just 21 calories. “Disappointing, isn’t it?” says lead study author David Allison, Ph.D., director of the Nutrition Obesity Research Center at the University of Alabama at Birmingham.  However, the question I had was – only 6 minutes?  Really?  I don’t think clinical studies will ever be able to confirm, or debunk, this myth.  You’ll have to be your own judge.

Summary

It’s a great rule of thumb to be suspicious of quick and easy weight loss solutions.  While you may want a magic bullet, or a tidbit of information to hang your hat on, fad and gimmicks can actually do more harm than good when it comes to losing and maintaining your weight.