Five Weight Loss Myths Busted

While I am always promoting that people should focus on their overall health and mental and physical wellness, weight loss is still a big focus for many people – not just in January, but year-round.

Many drastic measures to lose weight are temporary and will result in weight regain when old habits return.

I have found that many weight loss myths persist.

Here are the top five myths regarding weight loss.

Does your body truly know what the clock says?

MYTH: Don’t eat after 8 pm (or whatever designated time you have heard).

TRUTH: While clocks and our daily routine help us know what time it is (along with the sunrise and sunset), our body doesn’t know if it is 7:00 pm or 8:00 pm, especially when we go to Daylight Saving Time or travel to different time zones. We are still able to digest food during sleep. There is no physiological reason we would gain weight by eating at night or after a specific time of day. This cut-off usually works because making a conscious decision to stop eating in the evening tends to help us reduce our overall calorie intake for the day. Many people eat most of their calories in the evening, once home, when food is generally more accessible. However, time isn’t what does this. If we have eaten our calorie needs for the day by 4:00 pm, then any calories consumed after that will contribute to weight gain, whereas if we still haven’t reached our calorie needs by 10:00 pm, we may still be able to have a small snack.

MYTH: Eat a low-fat diet.

TRUTH: Low-fat foods are not necessarily lower calories and may have added sugar and sodium. Recommending a low-fat diet for weight loss is rare; however, following a low-saturated fat diet has been shown to have health benefits. Many foods contain healthy fat that has health benefits and can be part of a weight loss plan. Coldwater fish such as salmon and tuna, nuts, seeds, and avocados are foods that are high in fat and should be included in a healthy diet, even when trying to lose weight. These foods help people trying to eat less feel fuller and more satisfied. Reducing animal fats, such as whole-fat dairy products and processed meats, is recommended since animal fat is saturated.

MYTH: Cut out white foods like pasta, bread, and potatoes.

TRUTH: It isn’t the food itself, but the amount, how we prepare it, or what we eat with it that contributes weight. It isn’t the pasta that specifically contributes to weight gain but that most people eat several servings at a time. One cup of pasta is about two ounces or two servings of grain. Potatoes are a great source of vitamin C, potassium, and fiber. Most people eat their potatoes with added fat, whether fried, with added butter, milk, or cream, and other toppings or mix-ins. People shun bread when attempting to lose weight, but whole-grain bread can be part of a healthy diet. Again keeping the amount you consume in control (one piece rather than five) and controlling the amount of butter, olive oil, or other accompaniments is what people usually need to adjust.

MYTH: Mixing certain foods inhibit proper digestion and inhibit weight loss.

TRUTH: The body is an efficient machine and can digest protein, carbohydrates, and fat at the same time. It can deal with eating fruit with your meal. Except for sugar and oil, all foods combine carbohydrates, protein, and fat. Eating an apple with peanut butter or a pear with an ounce of cheese will help you feel fuller longer, and your digestion will be fine.

MYTH: To lose weight, follow a low-calorie diet, around 1200 calories.

Smaller portions work. Plant foods are good. Under fueling is not helpful.

TRUTH: Many people believe they must consume a 1200 – 1500 calorie diet to lose weight. Some people may need to eat this small amount, but many are surprised that they can still eat far more than that, depending on their height, weight, age, gender, and activity level. Find out how many calories you are consuming now by tracking your calories for a week, then cut back by 200-500 calories per day, making sure you consume at least 1200-1400 calories. Cutting back a little is more sustainable and enjoyable than cutting back a lot temporarily.

No matter how you lose weight, make short-term goals and minor changes. These will usually last longer than significant changes short time.