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, particularly online that it can be difficult to know where to start and what to believe. This report will help you wade through the myths and facts, so that you can arm yourself with the knowledge you need to succeed in losing weight AND keeping it off, something that fad diets can never deliver.
1 – Myth: 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.
2 – Myth: 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.
3 – Myth: 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.
4 – Myth: Once you have failed at one or two diets, you might as well give up
Fact: Diets don’t work! It is 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.
5 – Myth: To lose weight you have to eat bland tasteless food
Fact: There are many delicious healthy dishes that promote weight loss and taste great.
6 – Myth: 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.
7 – Myth: 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.
8 – Myth: 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.
9 – Myth: 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.
10 – Myth: All calories are the same
Fact: Absolutely not! The body stores and uses nutrients differently and different foods re metabolized and 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.
11 – Myth: 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.
12 – Myth: 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.
13 – Myth: 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.
14 – Myth: You can only lose weight if you sweat during exercise
Fact: That would explain why professional swimmers are so fat (joke). Exercise burns calories. It’s as simple as that. Although there are certain exercises, which are better for different areas of the body, sweating is simply the body’s acclamatory adjustment to heat. Besides, if that were the case, we would all just have a sauna instead.
15 – Myth: Weight loss will always be a chore
Fact: Your mindset determines how you perceive weight loss or any other endeavor in your life. Once you begin to see the rewards of making healthy changes and solidify healthy habits, it will become second nature and much easier.
16 – Myth: Weight loss is a linear process
Fact: Losing weight can happen at different rates. You tend to lose weight quicker if there is more to lose. However, weight can fluctuate by a few pounds for many reasons. Try to take an average over five days or so to get a true picture.
17 – Myth: Supplements are required to help you lose weight
Fact: There is little evidence that most supplements even work, other than the placebo effect. In fact, most of the claims are hype from the supplement manufacturers. There are some that will help you to lose weight over a few months, but they are not a substitute for diet and exercise.
18 – Myth: Eat no carbs and lose weight healthily
Fact: It is true that cutting out carbs would help you lose weight. However, carbs exist as a food group for a reason and are essential for a healthy diet. Complex carbohydrates found in oatmeal and wild rice provides slow release energy, helping you to get through the day. Often, people who have been on no carb diets put the weight back on once they stop.
19 – Myth: Being fat is a choice. Get some willpower!
Fact: It may well be true that some people choose to not follow a healthy lifestyle. However, being overweight is a complex issue, where eating disorders can become common. This leads to a difficult relationship with food that is then a mental health issue. In addition, there are many conditions and medications that cause weight gain, such as thyroid problems. As you can see, willpower is not always the solution.
20 – Myth: Eating fat makes you fat
Fact: Foods such as salmon and almond contains essential fatty acids that we need to fight disease. These foods are high is the right fats, so the key is to choose healthy fats, like avocado, fish, nuts, seeds and olive oil. Trans and saturated fats, common in fast food, are the ones to avoid. Additionally, it’s important to understand there is nothing special about fat that makes you fat on its own, the main consideration is that fat has more calories than any other macronutrient, and since weight loss occurs when there is a calorie deficit; the fat portion of your plate should be the smallest.
21 – Myth: You cannot drink alcohol if you are trying to lose weight
Fact: Yes, many alcoholic drinks do contain a high number of calories, but there are better choices. Light beer, diet tonics and staying away from high sugar cocktails helps. In addition, the total daily caloric intake still plays a bigger role than one drink choice.
22 – Myth: You cannot consume sugar
Fact: This isn’t quite true; sugars are different and some are worse than others are. Natural sugars such as those occurring in fruit are much better than refined or table sugar and you also get key nutrients from fruit that are lacking in table sugar. Additionally, sustained and permanent weight loss is not about deprivation, it is about moderation and making smart choices, this means having a cookie on occasion instead of 5 every single day.
23 – Myth: Snacking is always bad
Fact: Actually, it’s not the snacking that is bad, it is the food chosen. A healthy snack that can sate your appetite between meals will prevent you from craving unhealthy foods and keep blood sugars stable. As long as it is healthy, and in line with your daily calorie intake, snacking can help you lose weight. It does this by keeping your hunger pangs in check. This will allow you to make wise choices around your diet, free from the impulses that can lead to a mindless binge on unhealthy food. It is always best to plan your snacks. Being prepared will help you avoid reaching for the vending machine!
24 – Myth: Cheese is bad for weight loss
Fact: One Danish study found cheese eaters possessed a form of gut bacteria that helps increase metabolism and prevent obesity. Moderation and a recognition of calories is still key and not the specific foods you eat, for example, cheese has many more calories than tomatoes, kale or lettuce, so would you rather eat a small cube of cheese or a large salad? The choice is yours.
25 – Myth: All bodies are the same when it comes to body weight
Fact: Various factors, including, genetics, age, medical conditions, and lifestyle habits affect weight, and so all people are inherently different.
26 – Myth: Chocolate is unhealthy and prevents weight loss
Fact: Chocolate can actually help with weight loss. Avoid the milk varieties and go for a dark type with a cacao content of at least 60%. Dark chocolate can help aid weight loss as it contains flavanols that help to lower blood sugar, it can satisfy a sweet tooth in a healthy way, and it can elevate mood.
27 – Myth: Fried food should always be avoided
Fact: This one depends on the type of fat or oil used to fry the food. Trans and saturated fats are most definitely linked to obesity and weight gain. Avoid deep-frying, and sauté in a little olive or canola oil, as both are high in Omega 6 fatty acids.
28 – Myth: You cannot eat out if you are trying to lose weight
Fact: There are restaurants that cater to a healthy lifestyle. In addition, portion size matters more than where you eat. Since restaurant portions are typically 4 or 5 times what is recommended to eat in one sitting, it is best to eat a small percentage of the food and take the rest home to enjoy for future meals.
29 – Myth: Salads are always the healthy option
Fact: Many salads have dressings that are high in fat, especially the mayonnaise based types. Additions, like bacon, cheese, and croutons can quickly escalate the calorie count. Again, be mindful of calories and consider these in your salad choices.
30 – Myth: Skipping meals can help with weight loss
Fact: To lose weight you need to reduce your calorie consumption, but not by skipping meals. When you do this, you are depriving your body of essential nutrients, slowing your metabolism and affect your ability to make mindful eating choices when you become famished. There are also negative health effects of skipping meals such as excessive tiredness. It is best to eat small meals every 3 hours.
31 – Myth: Meal replacements are a healthy option for weight loss
Fact: Many meal replacements such as shakes or bars will quite possibly help you lose weight. However, it is still important to eat a wide variety of real whole food to get a complete nutrient profile into your day. Moreover, they often leave you feeling hungry and therefore more likely to snack in between meals. This snacking can potentially undo any of the weight loss that these replacements can provide.
32 – Myth: Constant exercise will ensure you do not gain weight
Fact: While regular exercise is essential for good health and weight loss, it does not necessarily mean those scales will reduce their reading. This is because it depends on what kind of exercise you are doing. Muscle weighs more than fat so if you are building muscle you might not weigh any less, but you will be healthier.
33 – Myth: Healthy foods are expensive
Fact: Many health foods can be expensive but there is no need to shop there. Healthy food such as fruits, vegetables, meats, and nuts and so on can be purchased in any regular supermarket. You can make all sorts of healthy meals and snacks out of them without spending too much money.
34 – Myth: Losing weight involves becoming a vegan or vegetarian
Fact: Meat provides protein that is essential to a healthy diet. There is no need to cut it out of your diet altogether.
35 – Myth: Internet diets are always a good idea
Fact: The internet is full of diets and weight loss tips. While some of these are effective, most focus on quick results that can do damage to your body. For long-term weight loss that is manageable, you are better off ignoring all the fad diets, and focusing on making lifestyle and eating habit changes towards the healthy.
36 – Myth: You can’t speed up your metabolism
Fact: There are foods that increase your metabolic rate. Although it is true that the speed of your metabolism is partly due to genetics, it can be sped up by consuming foods that are difficult to digest, for example, rolled oats. Moreover, eating small meals every three hours boosts your metabolism, and so does exercise, especially high intensity interval training (HIIT).
37 – Myth: Weight loss is better achieved in a group
Fact: Some individuals do succeed better in groups such as Weight Watchers, and to an extent science does back this up. However, everyone is different and some people will do better on their own; it is simply a case of finding what works for you.
38 – Myth: Weight loss pills are essential
Fact: Weight loss pills are in no way essential and are often unhelpful in sustainable weight loss. They may help initially, but for permanent weight loss that you can manage, there is absolutely no need to purchase them. Talk to your doctor.
39 – Myth: Low fat foods are always a healthy choice
Fact: Just because something is labelled as ‘low fat’ or ‘reduced fat’ does not mean it is healthy. Again, weight loss is all about a calorie deficit, and many of these so-called “low fat” foods are not low in calories, but are high in additives and artificial ingredients. Additionally, many people are psychologically tricked into overeating these foods because they think they are healthy.
40 – Myth: Drinking more water is enough to lose weight
Fact: Although drinking water is always recommended, it is not the be all and end all. Water consumption still needs to be combined with a healthy diet.
41 – Myth: Rapid weight loss is healthy
Fact: Any lasting weight loss is usually gained from hard work and behavior change. Rapid weight loss often occurs when a drastic change has been implemented in the diet. This is rarely sustainable and most people will gain back the weight and more once that drastic diet is abandoned. Sustainable weight loss is more likely to occur when loss is gradual.
42 – Myth: Any exercise is good for weight loss
Fact: Only in conjunction with a suitable diet will exercise be good for weight loss. You can spend 3 hours a day working out, but if you also eat burgers, and chili fries all day, you will not likely see the results you crave.
43 – Myth: You cannot have a day off the exercise regime
Fact: It is actually beneficial to have a rest day once a week to allow the body to repair itself.
44 – Myth: Eggs are full of cholesterol and make you fat
Fact: Eggs are actually good for you. Although the yolk does contain cholesterol, it’s the good kind. They are also low in calories and high in nutrients and contain healthy protein that helps regulate appetite. Additionally, one egg white has only 17 calories, a wonderful choice for omelets.
45 – Myth: Pasta should be avoided when trying to lose weight
Fact: As with other foods, most are fine in moderation. A healthier option is whole grain pasta, and you can save tons of calories by choosing tomato-based sauces instead of the calorie laden creamy ones.
46 – Myth: You should never go shopping when hungry
Fact: Although this is possibly true in some cases, this is about self-control. It is arguable that it is more important that you go shopping prepared. Always take a list.
47 – Myth: People inherit obesity
Fact: Although it is sometimes linked to genetics, there is little evidence that obesity is inherited. As discussed earlier, some aspects of metabolism are inherited alongside a tendency to be a certain body shape. However, environmental factors are much more likely to cause obesity. A healthy diet and exercise can help overcome combat genetics.
48 – Myth: Dairy products are full of fat and unhealthy
Fact: Dairy products are actually good for you, they contain protein and are a great source of calcium, and quality bacteria that improve digestion as found in yogurt. Again, moderation is the key.
49 – Myth: Wheat intolerance is the cause of being overweight
Fact: Although a wheat intolerance has been linked to bloating, there is no evidence that being overweight is linked to intolerance to wheat.
50 – Myth: Frozen fruit and vegetables are not as healthy as fresh ones
Fact: Some vegetables are actually best frozen, for example, peas. There is little evidence that frozen vegetables or fruits are any less healthy and they allow you to enjoy a variety of choices even out of season.
51 – Myth: Convenience foods are always unhealthy and should be avoided
Fact: Convenience foods are often bad for a weight loss diet. However, there are snacks on the market that help keep your appetite at bay and offer you solid nutrition. Check your local health food store or such aisles at your local super market where you can buy healthy snacks.
52 – Myth: Margarine is healthier than butter
Fact: Some margarines actually contain the really unhealthy trans and saturated fats and all margarines are made in a factory. Always go for spreads that have unsaturated fat in them. Butter is wholly based on cow’s milk and is generally high in fat and calories. However, the fact that it is largely unprocessed makes it a more natural product, and moderation counteracts its calorie level.
53 – Myth: Red meat should be avoided
Fact: Although red meat is higher in fat than leaner protein choices such as chicken, there are nutrients in red meat not found in other proteins. It’s the cut of meat, how you cook it and portion size that’s important. The leaner cuts are eye of round, sirloin tip, top round, bottom round, and top sirloin. Do not add any fat to the cooking process. This will help you stick to a calorie controlled diet while also getting the best out of your meat.
54 – Myth: Cereal bars are a healthy snack option
Fact: Cereal bars can be a better option than many other snacks available such as chocolate and chips. However, some cereal bars are just as bad because of the amount of sugar they contain. Check the ingredients and calories on the label.
55 – Myth: Honey is just the same as sugar
Fact: Honey is a natural product. It is far better for weight loss when compared to refined sugar, which restricts the body’s ability to metabolize cholesterol and causes a build-up of fat around vital organs.
56 – Myth: Organic food is better for weight loss than non-organic food
Fact: There is no evidence of this. Although, sometimes, organic food may taste better, non-organic foods can be used in exactly the same way and contribute to a healthy diet.
57 – Myth: Nuts are high in calories so should be avoided
Fact: While nuts are high in calories, they should not be avoided, unless for medical reasons. Nuts are full of protein and healthy fats and make an excellent snack as they keep you full up for longer. Moderation is key; a handful a day is just fine.
58 – Myth: Women should consume the same amount of calories as men
Fact: Generally, women should consume between 1500 and 2000 calories a day, and men 2000-2500. This does all depend on factors such as height, activity levels, and weight. However, women should consume less calories than men because they have less muscle mass that burns calories when the body is at rest.
59 – Myth: Children should not go on a diet
Fact: If a child is overweight, they can certainly go on a diet. As long as it is a balanced one and not extreme, you could argue that the sooner the behavior changes are introduced, the easier it would be for that child to make changes that will last for their rest of his or her life. Ask your doctor.
60 – Myth: You can only eat home cooked food from scratch to lose weight
Fact: There are many foods that you can buy prepared that are healthy, even fast food restaurants serve salads and healthy grilled chicken sandwiches on whole grain buns. Again, permanent weight loss is about setting diet habit changes to make healthy choices, portion control, and moderation.
61 – Myth: You should only eat if you are hungry
Fact: Eating small portions throughout the day, even when you’re not hungry boosts metabolism. Maintaining your ideal caloric intake to create a deficit is key, but going to low in calories sends the body into starvation mode where it begins to hoard any calories you do eat leading to weight gain.
62 – Myth: A low carb diet helps to cleanse the body as well as lose weight
Fact: If it is working correctly, your liver detoxes your body just fine. A low carb diet does not help to cleanse the body of anything.
63 – Myth: Asking for help with weight loss means you have no willpower
Fact: A weight loss coach can be your greatest asset on the road to healthy permanent weight loss and health
64 – Myth: Eating fat helps you to stay feeling fuller for longer
Fact: Although fat is a source of energy, eating foods high in protein will help you feel fuller for longer.
65 – Myth: Weight loss requires a constant level of effort
Fact: Weight loss can be hard and does require a lot of effort, particularly in the beginning. However, you will find that as you progress with your weight loss it becomes more instinctive and requires less effort, especially once diet habit changes are solidified and become a way of life.
66 – Myth: If you work out you need to eat extra protein
Fact: Protein is essential for a healthy diet, and when you are working out your diet becomes even more important. However, it is not as simple to say more exercise means more protein. There is an individual level for each of us and we need to judge our protein intake in the context of our overall food intake for the day.
67 – Myth: When we lose weight, it is all fat
Fact: While this is true an extent, our body also loses a proportion of its other components. Unfortunately, we cannot decide which bits to lose and which to keep.
68 – Myth: You cannot have dessert when trying to lose weight
Fact: There are many desserts that are actually surprisingly healthy, for example berries with natural nonfat yogurt. These sorts of desserts will help to satisfy that sugar craving, while supporting weight loss measures. Also, remember that if you are losing weight the smart way, you are not following another restrictive diet, you have choices, and moderation allows you to have the occasional indulgence and still keep losing.
69 – Myth: Small changes are not enough
Fact: Every change, no matter how small, matters. Even the smallest of changes adds up to a huge total overall and can make a huge difference to losing weight and keeping it off. For example, simply eliminating one can of soda per day saves you 1,050 calories per week.
70 – Myth: We cannot change our metabolic rates through exercise
Fact: There are many different way that we can enhance our metabolic rates, through both diet and exercise. Exercises that can help to increase your metabolism include high intensity interval training and weight exercises that build lean muscle tone, where calories are burned.
71 – Myth: Green tea can reverse the effects of consuming extra calories
Fact: Green tea has been found to help with weight loss but the effects are often exaggerated. For there to be any noticeable difference, you would need to drink at least 8 cups of green tea a day. This also assumes you have a healthy diet; green tea cannot be the justification for unhealthy eating.
72 – Myth: Very low calorie diets are a good option for everyone
Fact: Such diets are rarely recommended for anyone. These diets often mean you miss out on essential nutrients and are therefore generally bad for your health. A dramatic calorie deprivation sends the body into starvation mode where it hoards all the calories you do eat and stores them as fat.
73 – Myth: Losing weight will make you healthier
Fact: This is much more complicated than it sounds. Losing weight in general will make you healthier, but it depends on your lifestyle in general and how much weight you lose. It is possible to lose too much, which becomes incredibly unhealthy. In addition, various health conditions can still be a problem whether you are fit or not.
74 – Myth: It doesn’t matter what time of day you exercise
Fact: Exercise is more effective first thing in the morning. There are several reasons for this, such as hormone levels being higher and you are less fatigued so more likely to have an effective workout. However, if you can only exercise later in the day, don’t let it stop you, all exercise is good.
75 – Myth: People who are fat are inferior
Fact: Nothing can be further from the truth. Obesity is a complex condition, with numerous contributing factors. The overweight are often stereotyped and frowned upon by people who have no idea of what is involved in the weight loss struggle.
76 – Myth: Eating cereal for breakfast will help with weight loss
Fact: Breakfast is indeed a good idea when it comes to weight loss. However, it is equally as important to consider what you are eating for breakfast. Eat a small balanced meal that consists of a protein, carb and healthy fat to jump start your day and stay away from sugary cereals.
77 – Myth: Hot chilies can greatly help with weight loss
Fact: Chilies have a reputation for being good for weight loss. Very small scale studies have found minor effects that chilies can help satisfy appetite rather than help with weight loss as such. However, this research is limited.
78 – Myth: People with more fat on their bodies need more calories each day
Fact: How much calories one needs it mostly determined by age, weight, and activity level. We all have resting rates within our body and need different amount of calories to maintain basic bodily functions. Keep in mind that the more active you are, the more calories you can have to lose and maintain goal weight.
79 – Myth: We only burn calories when we are active
Fact: We are actually burning calories all the time, even when we are asleep. However, we often consume many more than is needed for these basic bodily functions so we need to work off any extra calories.
80 – Myth: You need to do at least 60 minutes of cardio to see results
Fact: Any cardio will help you to achieve results. It is impossible to give a minimum amount of time for you cardio workouts. If you are new to exercise then it is best to start small and work up to the more difficult cardio sessions.
81 – Myth: High intensity exercise is less effective than other forms of exercise as it doesn’t last as long
Fact: High intensity exercise is actually much more effective at burning calories than traditional cardio, as it requires short bursts of high amounts of energy. A 15-minute session of HIIT is more effective than an hour of cardio. Moreover, HIIT, while more taxing and intense than cardio, is also more likely to be maintained in the long run, as it requires a much smaller time commitment.
82 – Myth: Processed foods are bad for weight loss
Fact: Processed foods have a reputation for being full of calories, chemicals, and additives. While this may be true for many processed foods, it is not so for all of them. The key aspect for weight loss is to read the ingredients list, check calorie count, and make an informed decision.
83 – Myth: Eating big meals less often will help with weight loss
Fact: Scientists have regularly found that eating small meals several times throughout the day is not only healthier for us, but is much better for sustainable weight loss. The key aspect for weight loss is to eat sensibly sized portions regularly throughout the day.
84 – Myth: Banning foods from your diet is an effective method
Fact: Banning yourself from eating certain foods is likely to lead to misery, frustration, and deserting efforts at healthy lifestyle changes. Instead, you will find it much easier to lose weight and keep it off by allowing yourself small amounts of the foods that you enjoy.
85 – Myth: Fruit juice is a healthy choice as it contains fruits
Fact: Fruit juice is a popular drink and is often thought to be healthy. However, you need to check the labels of the cartons as many fruit juices contain as much sugar, and sometimes more than, soft drinks.
86 – Myth: You cannot lose weight after a certain age
Fact: There is a stereotype that it is harder to lose weight after a certain age. While it is true that our bodies change as we age and might require different kinds of exercise, and dietary changes, it is still possible to lose weight and be healthy at any age.
87 – Myth: It’s almost impossible to lose weight in the winter
Fact: While it is true that in the winter we might only want to curl up on the couch and eat comfort food, weight loss is no harder at any time of year; it just seems that way in our minds. By maintaining your routine of eating healthily and doing regular exercise you will be able to maintain your weight loss throughout the year no matter the season.
88 – Myth: Not everyone can lose weight
Fact: While some people seem to lose weight easier than others do, it is still possible. If however, you are really struggling to lose weight despite eating sensibly and exercising regularly, it would be a good idea to see a doctor to look into the possibility of any underlying health conditions.
89 – Myth: Exercise can only be done in a gym
Fact: A gym is just one of many places that you can exercise. There are countless activities that raise your heart rate that can be done at home and in the great outdoors, including sports, hiking, walking, cycling, dancing, and swimming.
90 – Myth: Effective weight loss requires money
Fact: Many people choose to subscribe to commercial diets, support groups, or buy particular foods. Others spend money on gym memberships and fitness equipment. There are many ways to achieve sustainable weight loss at home without spending money. Begin by working on healthy diet habit changes and walking around the neighborhood.
91 – Myth: Surgery is a good weight loss option for most people
Fact: Weight loss surgery is a drastic option and suitable for only a small minority of people. These individuals often have complex health issues connected with their weight and are morbidly obese. Therefore, surgery is not a suitable option for the general population who are able to maintain their weight through diet and exercise.
92 – Myth: You cannot over cut calories
Fact: We all need a minimum number of calories to remain healthy and to maintain basic bodily functions. This will vary by individuals, but as a rough guide, we need around 1500-2000 calories a day.
93 – Myth: We can choose which part of our body we lose weight from
Fact: When we lose weight, we generally tend to lose it from all over our body, rather than one specific area. Strength training can develop muscle tone in the abs, arms and legs, but you can never choose in which specific area of the body fat will be burned.
94 – Myth: All body fat is the same
Fact: There are two main types of fat – subcutaneous and visceral. Subcutaneous fat is stored just below the skin and is what we often see. Visceral fat is contained within the abdomen and around vital organs. Visceral fat is the most dangerous type of fat, for example, belly fat that can lead to more health problems and has been linked in studies to premature death, which corresponds directly to waist size.
95 – Myth: You can’t lose weight without exercise
Fact: This is not true, weight loss occurs when there is a calorie deficit, period. However, if you are not active you will get to eat much less calories than those who are. Additionally, exercise has many other benefits that support weight loss efforts and general health. You can lose weight faster and prevent chronic disease by engaging in activities that elevate your heart rate for at least 15 minutes a day, 5 days a week.
96 – Myth: Weight loss is a selfish act
Fact: Weight loss can bring many benefits to the individual for both health and wellbeing. However, there are many others who will also benefit, mostly, family and friends. Everyone will appreciate the happier you, and will also benefit from your improved health and longer life expectancy.
97 – Myth: Food diaries don’t work
Fact: Those individuals who keep track of their food intake, whether it is a traditional diary or through an app on their phone, are much more likely to succeed at losing weight. This is because the act of keeping track makes you more mindful and realistic of what you are eating.
98 – Myth: Anyone can try any diet
Fact: Those with health issues or those who are significantly overweight should not use just any diet without consulting their doctor. This is because you can actually do more harm than good by going on certain types of diet. For example, someone with high cholesterol needs to watch fat intake. To become and remain healthy, you should gradually lose weight under medical supervision.
99 – Myth: It doesn’t matter how slowly or quickly you eat
Fact: Eating slower can help you lose more weight. This is because it takes about 20 minutes for the brain to register satiety, as your stomach sends a message to your brain saying it is full. By eating quickly, you are more than likely to eat more food than you need, but when eating slowly, there is time for the message to reach the brain so you consume less calories.
100 – Myth: Rewards don’t work
Fact: Rewards are actually one of the best ways to lose weight and to keep it off. By choosing something that matters to you, you are giving yourself an extra incentive. It is suggested that any reward be non-food based, as you do not want to associate food as a reward.