Weight loss is a popular, yet sometimes contentious topic. Many have tried to lose weight only to face endless struggles as they wade through a sea of fad diets and weight loss claims that promise many things but deliver little.
There is so much conflicting information floating around, that it can be difficult to know where to start and what to believe. It’s important that you arm yourself with the knowledge you need to succeed in losing weight and keeping it off, something that fad diets can never deliver. To get the results you want from your weight loss journey, here are 13 weight loss myths you should know about.
13 Weight Loss Myths
Myth #1 : Good diets will definitely make you lose weight and keep it off
Fact: There are no quick fixes and fad diets never deliver lasting and permanent results. Although there are many diets out there, they need to be realistic in the long term for the weight to stay off and most are not. Behavior and lifestyle change is key. Without making profound changes in behavior and eating habits, the weight will come back over and over again no matter which “diet” you choose.
Myth #2: Diets are temporary, and you can eat normally once again when you reach your target weight
Fact: WRONG! This is the exact mindset that sends thousands of people on an endless yo-yo diet spiral where weight is lost and regained over and over when the person returns to eating as usual. Healthy weight management is a permanent state of being and requires a sustained effort. It is really about making healthy choices every day for the long term and solidifying habit changes. Once you reach your target weight, you need to continue as you have, and remain mindful of sustaining those habit changes that got you there. Think lifestyle change instead of a diet.
Myth #3: As long as you work out you can eat whatever you want
Fact: Eating a diet high in fat and calories is likely to undo the good work you do in a gym. Any personal trainer will tell you it is a two pronged approach; diet AND exercise will get you the results you need.
Myth #4: Once you have failed at one or two diets, you might as well give up
Fact: Diets are one of the biggest weight loss myths because they don’t work! It’s not your fault that they fail. They are set up to fail, as they are temporary solutions to a permanent problem. Forget all diets, and work on making lasting healthy diet and lifestyle habit changes. Empower yourself, instead of depriving yourself.
Myth #5: To lose weight you have to eat bland tasteless food
Fact: There are many delicious healthy dishes that promote weight loss and taste great.
Myth #6: Eat less and move more is the perfect formula for weight loss
Fact: While the above is true, it is often not enough, as there need to be changes in both perspective and behavior towards food and exercise. Think habit changes as the goal, instead of weight loss.
Myth #7: Drastic changes to eating is the best way to lose weight and keep it off
Fact: Creating healthy eating habits by gradually introducing changes to your existing ones, is easier, less demanding, and more successful in the long run than a hundred drastic fad diets.
Myth #8: Portion control is not important when you are eating only healthy foods
Fact: Portion control is crucial when it comes to losing weight, and is not always based on what you eat. There are very few foods that allow for unlimited eating. In reality, you need to exercise effective portion control with all meals to ensure you are sticking with the calorie deficit needed to lose weight. The key to permanent and sustainable weight loss is making profound habit changes towards a healthy lifestyle. In addition, the body needs only so much food in one sitting, anything extra will just turn to fat. Eat a small meal every three hours that you are awake that consists of a protein, carb and healthy fat and you will boost metabolism and lose weight.
Myth #9: The idea of a relationship with food is over hyped psychobabble
Fact: Actually, how one relates to food is a very real and serious consideration. While some may eat to live, many others live to eat. They find comfort in food and use it to fulfill emotional needs rather than the sustenance it’s meant for. Food addiction is as real as drug addiction and needs to be considered when starting a journey towards a healthy lifestyle and permanent weight loss.
Myth #10: All calories are the same
Fact: Absolutely not! The body stores and uses nutrients differently and different foods stimulate hunger hormones in different ways. Eating 200 calories of chicken or other lean meat is different from eating the same amount of calories in cookies. The protein in the meat satisfies your appetite and offers key nutrients, while cookies offer nothing but empty calories that will always turn to fat. 200 calories of cookies also means a lot of sugar that causes spikes in blood sugar levels, which promotes weight gain and causes erratic cravings for more sugar and other unhealthy foods.
Myth #11: You can eat as much healthy food as you want
Fact: Wrong again! Calories are still calories. Of course, it’s better to eat healthier, but there is still a limit. Portion sizes still need to be adhered to and the calorie deficit (calories in, calories out) maintained to lose weight.
Myth #12: A severely restricted diet is best
Fact: A diet that is severely restricted is likely to be lacking in the essential vitamins and minerals that the body needs. This is only going to have negative health effect and will not help with weight loss, not to mention that no one can or should follow drastic plans forever, which means they weight will come back once the dieter returns to eating as usual.
Myth #13: Eating before bedtime makes you fat
Fact: Actually, eating too many calories in the day is more of a problem. You should eat a small meal every 3 hours as long as you are awake to maintain stable blood sugar levels, which regulates appetite, prevents famished eating and deters out of control cravings
Bonus Myth: Women Shouldn’t Lift Weights
One of the biggest weight loss myths is that women shouldn’t lift weights as part of their weight loss exercise routine. They think it will make them bulky. That’s a myth. It will not happen. Women can, and should, lift weights. It helps you lose weight, builds strength, improves sleep, sex, and so much more. Lifting weights also increases the number of calories you burn every hour of every day. To get the real truth, download my free report 9 Strength Training Myths For Women.
