Could certain weight-loss myths be holding you back from achieving your weight-loss goals? Here are five common myths about weight loss debunked by real scientific evidence.
More than one-third of American adults suffer from obesity, which is why nearly everyone is talking about weight loss these days. Considering all the buzz about this major health epidemic, it can be hard to distinguish between weight-loss methods that work, and those that don’t — especially when advice is being thrown at you from every direction.
Myth #1: Dieting is a must
Every year, the weight-loss industry creates new fad diets such as Atkins and South Beach that claim to help Americans shed weight quickly. Sadly, 85 percent of people who go on these types of diets end up gaining their weight back within one year. People who follow fad diets tend to stick with these diets temporarily until reaching their goal weight, after which point they resume their unhealthy eating habits.
Instead of approaching weight loss with a dieting mindset, make good nutrition part of your normal, everyday lifestyle. Practicing good nutrition indefinitely can help you reach and maintain your goal weight for the rest of your life.
Myth #2: Most “diet” foods will help you lose weight
The majority of diet foods labeled “fat-free” and “low-fat” are usually not healthier than their regular counterparts — or healthy in general. Many times, the healthy fats in these foods have been replaced with sugar and preservatives that offer no nutritional value, and that can actually trigger weight gain instead of weight loss. Marketers often rely on these labels to trick consumers into buying their products.
Instead of buying packaged, processed foods advertised as healthy, stick to buying whole foods you already know are healthy — such as fresh fruits and vegetables, eggs, nuts, seeds, and organic meats.
Myth #3: All calories are created equal
Many who track calories tend to form the impression that all calories are the same across the board, no matter what the food source. But certain foods affect your hormones and metabolism differently than others. For instance, calories from protein sources like turkey are more effective at boosting your energy levels than calories from carb sources like candy or refined grains.
The best calories for weight loss are those provided by healthy whole foods like beans, fruit, and vegetables. Instead of focusing on calories, replace all “diet” foods, fast foods, and other processed foods with whole foods that truly drive weight loss.
Myth #4: All weight-loss supplements are effective
Just like most “diet” foods, many weight-loss supplements are labeled in ways to trick consumers, and lack evidence to back up their weight-loss claims. A large percentage of these products often contain a blend of vitamins you can easily get from eating healthy whole foods like fruits and vegetables. Industry experts say many weight-loss supplements simply trigger a placebo effect, and that those who find these products effective are already exercising regularly and making other health-conscious decisions.
Instead of purchasing over-the-counter weight-loss supplements, talk to your doctor about wellness supplements that deliver real results. Weight-loss formulas such as Metabolic Energy Kit and Pro Trim by Jay J Garcia, MD offer a more powerful blend of ingredients that can legitimately support your weight-loss efforts.
Myth #5: All carbs and fats cause weight gain
When it comes to achieving weight loss, many Americans have been trained to avoid all carbs and fat. But just like with calories, not all carbs and fats are created equal. Foods like avocados and almonds may be high in carbs and/or fat, but can actually drive weight loss.
Refined carbs such as that found in breads and sweets can trigger weight gain, while complex carbs such as that found in sweet potatoes and beans can help you slim down. Fats in foods like butter and lard can cause weight gain, while healthy fats such as those in olive oil, fish, and seeds can help you shed excess weight. Stick to eating complex carbs and healthy sources of dietary fat, and avoid high-carb, high-fat, high-calorie junk foods.
Need help losing weight and getting your diet back on track? Garcia Weight Loss and Wellness Centers offer effective wellness supplements, along with personalized weight-loss plans to help you reach and maintain your goal weight. Contact us today for a no-cost consultation!
Medically reviewed by Jay J. Garcia, MD on October 30, 2017