The quest for thinness has become synonymous with the pursuit of good health, leading to confusion between health and weight-loss advice.  Diet companies and influencers promote wellness fads for profit while pretending to support the body-positive movement.

People who do not conform to society’s ideal body type are shamed and encouraged to diet, perpetuating the problem. In some way or the other, weight loss is always on our minds

We tend to believe what we hear repeatedly and it can be challenging to distinguish between fact and fiction. In this article, we will dispel the common weight loss myths that have led us astray.

Related: Superfoods for Weight Loss

You have to starve yourself to lose weight

Long-term weight loss is unlikely with crash diets and they may even lead to weight gain in the long run. The reason for this is that such diets are difficult to sustain and may lack essential nutrients due to limited food variety. This can result in low energy levels and cravings for high-fat and high-sugar foods, leading to overconsumption and excess calorie intake.

Contrary to popular belief, skipping meals and feeling constantly hungry is not an effective way to lose weight. It can lead to negative emotions such as irritability and frustration, ultimately causing individuals to abandon their diet and regain weight quickly.

Fat makes you fat

Contrary to popular belief, shunning fat does not aid in shedding weight.

Fat is a vital macronutrient essential for absorbing nutrients and generating hormones. In recent research, it has been shown that integrating healthy fats into your diet can enhance metabolism and facilitate weight loss.

Additionally, polyunsaturated and monounsaturated fats have been proven to decrease the likelihood of cardiovascular disease and reduce LDL cholesterol levels. Therefore, for optimal well-being, opt for unsaturated fats that promote heart health, such as avocados, walnuts, flax seeds, and salmon.

You need to completely avoid carbs to lose weight

For years, we have been treating foods such as white bread, pasta, pastries, etc. as our enemies. However, carbs do not deserve this.

No singular food or macronutrient is solely responsible for weight gain.

In reality, your body requires carbohydrates to generate energy for your cells. Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own lead to weight gain.

It is recommended to eat carbs like fruits and vegetables, whole grains, and legumes to keep blood sugar levels balanced while optimizing overall health.

You have to give up your favorite foods

Many people believe that they cannot enjoy pizza and lose weight, or that indulging in their favorite dessert will hinder their progress. Fortunately, this notion is entirely false.

It’s possible to relish dessert while also selecting options that provide your body with sustained energy. The trick is not to restrict your meals but to incorporate nutrient-dense alternatives.

For instance, you can pair a side salad with your Friday night pizza. This promotes a healthier balance for your body while still bringing pleasure to your life.

Related: What Is Intuitive Eating?

Healthier foods are more expensive

Financial constraints can often impede people from achieving their health and weight loss goals. 

While it may appear that unhealthy food options are cheaper than their healthier counterparts, this is not always the case. In fact, if you substitute healthier ingredients, you may find that your meals end up costing less.

For instance, by selecting less expensive cuts of meat and pairing them with cost-effective alternatives like frozen vegetables, beans, and pulses, you can stretch your budget and make your meals more filling. This is especially true when making casseroles or stir-fries.

Grain staples such as brown rice, oatmeal, quinoa, and whole wheat pasta are excellent options to base meals around and are typically cheaper than other options. Lastly, protein sources like chicken breasts or legumes provide an economical way to obtain necessary nutrients.

Weight loss supplements will help you lose weight—fast

Supplements should complement a well-balanced diet. Although daily vitamins or minerals can assist in enhancing overall health, it’s crucial to prioritize food intake. Regrettably, many individuals fall prey to weight loss supplements that make unrealistic claims.

Therefore, before you purchase any weight loss supplements, bear in mind that at best, they cannot substitute for consuming whole foods. At worst, they may harm your body.

Summary

• Contrary to what is depicted in the media, weight loss is not a straightforward process.
• A lot of myths make our journey to stay healthy difficult.
• Adopting a balanced and healthy lifestyle that we enjoy while being comfortable in our skin is more realistic and lasting.
• It is also advisable to consult a healthcare professional before embarking on any weight loss journey.

References:

1. (n.d.). Retrieved February 23, 2023, from https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/ten-weight-loss-myths/
2. Cohen, L. (2023). Your weight is not the problem: A simple, no-diet plan for healthy habits that Stick. Crow’s Next, N.S.W.: Murdoch Books.
3. Team, D. (2021, December 20). 6 worst myths you’ve ever heard about weight loss. Retrieved February 23, 2023, from https://health.clevelandclinic.org/6-worst-myths-youve-ever-heard-about-weight-loss/