Losing weight can be a challenging process full of trial and error. With so much confusing and conflicting information out there on the best methods for weight loss, it’s easy to get caught up in myths and misconceptions. Here we debunk 7 common myths about dropping pounds to help you better understand healthy, sustainable weight loss.
Myth #1: Extreme Diets Work Well for Losing Weight Long-Term
Fact: Extreme calorie-restrictive diets can help you shed pounds quickly initially. However, they are difficult to sustain, can negatively impact your health, and often result in rapid weight re-gain when normal eating is resumed. Slow, steady fat loss over time promoted by lifestyle changes like eating more whole foods and being active daily is more likely to “stick.”
Myth #2: You Have to Eliminate Entire Food Groups to Lose Weight
Fact: Cutting out entire food groups like carbs or fats is generally unnecessary for weight loss for most people. Moderation and portion control of all foods in a balanced diet is the healthiest approach. Severely limiting specific macronutrients, carbs for example, can risk nutrient deficiencies in the long term. For instance, inadequately restricting carbs to less than 45% of total calories for long periods could result in lowered energy, inability to meet fiber and micronutrient needs, impaired gut health and immunity, and even loss of lean muscle mass which reduces metabolism. Therefore, balance with all macros is better than entirely eliminating any food group.
Myth #3: All Calories Are Created Equal Regarding Weight Loss
Fact: The sources of calories do matter when it comes to satiety, metabolism-boosting effects, health impacts, and more. For instance, 100 calories from a donut is processed and absorbed differently in the body than 100 calories from broccoli. Focus on getting calories from highly nutritious whole foods.
Myth #4: You Have to Exercise Rigorously to Lose Weight
Fact: While exercise provides immense health benefits, it’s often overestimated for its calorie burning effects. Adjusting eating habits is typically more impactful for weight loss. This myth often deters people from pursuing weight loss since vigorous exercise seems out of reach. In reality, even light physical activity can modestly contribute to calorie deficits.
Myth #5: Fasting is Essential for Shedding Body Fat
Fact: Periodic fasting can encourage fat-burning hormonal changes for some people. However, fasting is often unnecessary and is considered extreme. Sustainable weight loss occurs from modest calorie deficits spread consistently throughout the week from balanced meal planning, not drastic alternating calorie extremes. If you have hit a weight loss plateau, it is worth trying a fat burner. Consider a thermogenic fat burner to speed up your metabolism and help you shift even more fat.
Myth #6: Weight Loss is Linear If You Stay Committed
Fact: Frustrating weight loss plateaus and fluctuations are normal even when completely dedicated to healthy habits. Weight can spike from changes in muscle inflammation, hydration, hormones, sodium, and more day-to-day. Be patient through plateaus by trusting your plan and avoiding extremes.
Myth #7: You Won’t Keep Weight Off Long-Term After Losing It Initially
Fact: Losing weight and keeping it off long-term absolutely can be achieved through permanent lifestyle changes like eating more nutritious whole foods that fuel your body appropriately and staying active to amplify calorie deficits. Maintaining the behaviors that led to initial weight loss is key to long-term success.
The path to weight loss is never perfectly smooth and linear due to normal bodily fluctuations, patience during plateaus, and the effects of lifestyle habits adding up over time. Stay consistent with small, sustainable diet and exercise adjustments for lasting success, debunking stubborn myths along the way. Consistency, moderation, and patience win over extremes and perfectionism.
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