10 Weight Loss Myths Busted – Nutrition Edition
Navigating the world of weight loss can be confusing, especially with the sheer volume of information and misinformation available. From social media buzz to age-old beliefs, it's easy to get caught up in common weight loss myths that can hinder your progress and mental well being. Today, we're busting 15 of the most common weight loss myths, so you can stop falling for these mistakes. We want you to rid yourselves of weight loss misconceptions, stop falling for these mistakes and make informed decisions during your journey to healthy weight loss.
Weight Loss Myths vs Facts
1. Carbs Are Fattening
The fact is, one of the most pervasive weight loss misconceptions is that all carbohydrates are fattening. This myth has given rise to numerous low-carb fad diets like Keto, Atkins, Carnivore and Paleo. These diets have painted carbs, our beloved rice, noodles and naan as the enemy of health. However, we tend to overlook that carbohydrates are actually the brain’s preferred source of energy, as shown in this study. The other thing to consider is - not all carbs are created equal. Whole grains, fruits, and vegetables are packed with nutrients, fibre, prebiotics and should be included in a balanced diet for weight loss. You can learn more about prebiotics and their role in supporting overall health, starting with gut health. The key is choosing complex carbs over refined sugars and eating them in moderation, to the best of your ability.
2. Eating at Night Causes Weight Gain
Many people believe that eating after a certain time will lead to weight gain. The truth? It’s not about when you eat but rather what and how much you eat. As long as your overall calorie intake remains in check, late-night snacking or night eating won’t automatically cause weight gain. This concept, known as Calories In Calories Out (CICO), is explained in more detail here, helping you understand which weight loss diet might work best for you. Your 800-calorie noodle soup will still be 800 calories whether you eat it at 12 pm or 9 pm. So, feel free to enjoy a healthy evening snack if you’re hungry! Additionally, studies have shown that our metabolism doesn’t slow down at night. However, frequently going to bed hungry can lead to poor sleep patterns, which may hinder weight loss progress, as highlighted in this study.
3. All Calories Are Equal
Getting the hang of calorie deficit and weight loss is key to shedding those extra pounds. For a deeper dive, check out our calorie deficit guide. But remember, not all calories have the same nutritional value. A calorie from a doughnut and a calorie from broccoli have vastly different impacts on your body. When on a weight loss phase, we can get carried away with only trying to hit our caloric goals and ignore the quality of our meals. “I can lose weight even if I eat fried food every single day as long as I burn more than I consume” is something we hear all the time. While this is technically true, we would like to encourage you to continue to focus on healthy, balanced eating. It is crucial to achieve weight loss goals by choosing whole, nutrient-dense foods that fuel your body properly at least 70-80% of the time - which comes to about 15-18 meals in a week. This will ensure we continue maintaining muscle mass and other health conditions by preventing macro and micronutrient deficiencies.
4. Detox Diets and Cleanses Help with Weight Loss
"I’m giving my body a reset!"
“Juicing is so good for health I’ve already lost 3kg in 1 week!”
“I no longer feel bloated, it’s like magic!” - classic.
These are the popular quotes we hear all the time from clients and peers about detox diets, slimming pills and teas, which frequently promise rapid weight loss but typically deliver only temporary results. Let’s debunk some common detox myths:
Hydration
Water alone is more than sufficient for hydration—there’s no need to force down celery juice or detox teas, especially if you’re not a fan of their taste.
Reducing Inflammation
A diverse diet rich in plant-based foods—fruits, vegetables, legumes, nuts, and seeds—provides ample antioxidants. Juices or detox teas don’t possess any special powers to enhance this effect.
Resetting Your Organs
Rest assured, if your liver, kidneys, and digestive system are functioning well, your body can effectively eliminate toxins on its own. Just stay hydrated and maintain a varied diet (are you tired of hearing that yet?).
Weight Loss
Substituting an 800-calorie breakfast with a 50-calorie detox drink may create a calorie deficit, but can you guarantee you won't compensate later with a higher-calorie meal? This isn’t just about willpower; it often stems from poor planning.
These extreme methods can deprive your body of essential nutrients. At FITFAMCO, we would love for you to aim for sustainable weight loss through a balanced diet and lifestyle changes.
5. Skipping Meals For Weight Loss
Many people believe that skipping meals will create a calorie deficit and lead to weight loss. However, this approach can backfire, resulting in overeating later—a phenomenon known as the restrict-and-binge cycle. In our rush to lose weight, we often seek shortcuts, thinking that eating less than we burn is the answer. But when we drastically cut calories, we often feel unsatisfied and lose control, leading us to eat much more than we intended.
Craves a cookie → Ignores craving → Grabs an apple → Stays dissatisfied → Ends up eating nuts, yogurt, apple, ice cream and that cookie you originally wanted (wouldn’t it have been better to have honored our craving at the start?)
This isn’t a personal failure; it’s a natural response to extreme restriction. The key to keeping your energy up and managing hunger is to have regular, balanced meals—including breakfast. In fact, research shows that how often you eat doesn't significantly impact your energy expenditure.
6. Sugar-Free Foods Are a Healthy Choice
Just like carbohydrates, sugar is often painted as the main deterrent of weight loss, labelled as ‘toxic’. “You should cut out sugar if you really want to get serious about weight loss”. How about no? This is where we have the rise of sugar-free foods, which are frequently marketed as healthier options, to help you lose weight. However, many sugar-free products contain artificial sweeteners or higher in fat, that can have their own health drawbacks. At the end of the day, if you cut sugar out, but increase overall food consumption, your body will still not be able to lose weight, because, you guessed it, your body is not in an energy deficit state.
7. Gender Determines the Effectiveness of Weight Loss Strategies
Many people believe that weight loss strategies must differ dramatically between genders. While there are physiological differences, effective weight loss methods, such as portion control and calories and weight loss, apply to everyone. All genders react the same way to science - eat slightly less than you burn, keyword here being slightly, and you will lose weight. The rate of weight loss however depends on several factors - access to fitness centres, resources, time, hormonal imbalance, overall physical activity and many more. Tailor your approach based on personal preferences and goals, not just gender.
8. Weight Loss Is Just About Willpower
This fitness and weight loss myth oversimplifies a complex issue. Factors like genetics, environment, and mental health play significant roles in weight loss. While willpower is essential, building a supportive environment and adopting healthy habits are crucial for success. For more detailed strategies on how to maintain your weight loss, check out our blog on maintaining weight loss.
9. Losing Weight = Getting Healthy
While weight loss can improve health, it’s not synonymous with it. A person can be healthy, strong, athletic at various sizes, as the Olympics tournaments have shown us. Focusing solely on the scale can be misleading. An individual that looks fairly slim can still have a high body fat percentage, especially if they do not partake in physical activities that increase muscle mass and size. Aim for a lifestyle that includes healthy eating and weight loss, focusing on overall well-being rather than just numbers on the scale and measuring tape.
10. Weight Loss Is Not Possible After a Certain Age
Many believe that age hinders weight loss efforts. While metabolic rates can slow with age, it’s still possible to lose weight at any age through consistent healthy eating and regular physical activity. The same rules apply, albeit it might take slightly longer. Sustainable weight loss is possible at any age.
Conclusion
Navigating the world of weight loss can be overwhelming especially with the abundance of myths and misinformation. Common beliefs—such as the idea that all carbs are fattening or that skipping meals leads to weight loss—can hinder your progress. It’s crucial to understand that, unless you have allergies or intolerances, no single food should derail your efforts. Instead of rigid diets, adopt a balanced approach that prioritizes nutrient-dense foods, as the quality of your diet is just as vital as the quantity.
Research shows that many individuals who lose weight often regain it, primarily due to challenges in maintaining effective behavioral strategies. Psychological factors, such as dichotomous thinking and maximum lifetime weight, play significant roles in this process, emphasizing the need to address mental aspects in weight management.
We know this can be confusing and may lead to more questions about how to ensure your weight loss journey runs smoothly. At FITFAMCO, we’re dedicated to helping you navigate the often confusing world of weight loss. Our experts are here to guide you towards achieving your healthy life goals more effectively.
