5 Weight Loss Myths That May Hold You Down
It’s hard to pick up a magazine or have a conversation at the gym without running into news about the latest ways a person can lose weight. The many tips and tricks to help a person lose weight often interfere with adopting sound nutritional and lifestyle advice.
The weight loss drugs that have flooded the market add to the incessant focus on weight, while a more productive vision might be on self-care and a balanced lifestyle.
A useful first step in improving food choices is to unpack the many trendy and unproductive myths around healthy eating that flood the media.
Here are just a few myths I’ve encountered in my work with hundreds of women over the years and what we did to shift to something more helpful and positive.
Myth #1: Diet Soda Is a Good Thing to Drink When You’re Trying to Lose Weight
Truth:
It’s just the opposite – diet soda tells the brain there’s something sweet coming in which activates the pancreas to neutralize the sugar. When the insulin has no sugar to absorb, the body will trigger hunger.
Myth #2: Eat Only Low-Fat Foods
Truth:
Full fat in foods like cheese create satiety. Low-fat or fat-free foods often have additives and chemicals to replace the flavor full fat provides. Fat is an essential nutrient for the body and the brain – it’s just important not to overdo it.
Myth #3: Sugar Substitutes Are Great for Weight Loss
Truth:
Sugar substitutes are loaded with chemicals. Best to have a teaspoon of sugar in your coffee if you need to sweeten it, or even better, switch to a sprinkle of cinnamon.
Myth #4: Carbs Are Bad for You
Truth:
No question, some are, like white flour products. But did you know that fruits, vegetables and whole grains are carbs and are an essential part of a healthy diet?
Myth #5: Overweight People Lack Discipline
Truth:
My experience is that excess weight is a complex issue. People become overweight because the foods they eat are low in nutrients, resulting in hunger and cravings. It can come from hormonal imbalances, medications, shift work and many other reasons. It can come from some of the myths listed above. Overweight is intimately associated with lifestyle – who you associate with, your emotional status.
Your level of stress, quality of sleep and exercise, and your overall health. Some do very well working with a non-judgmental health coach who can work with them on realistic goal-setting that identifies habits and helps to create more productive ones. Success comes not from deprivation and strict dieting but, instead, from gradual positive improvements in overall lifestyle.
Let’s Start a Discussion:
What are some weight loss myths you have heard? Have you actually followed any such myths, thinking they will benefit you? How did you learn they were useless?
Intermittent fasting is working well for me. I’ve lost 27 pounds in three months. Along with IF, I stopped eating any extra sugar cakes, cookies, etc.
IF is a super effective tool not only for weight management but also for better sleep and healthier aging. Apparently many sixtyandme followers have embraced this approach. I wrote an article for sixtyandme a couple of years ago and it resulted in nearly 200 comments.
your results fro IF and abstaining from unhealthy foods proves it works very well for you
I have eaten fairly well my whole life. But for 15 years, since going back to school for health care, I have gained weight.
For me, a huge problem was cortisol overproduction. My stress level was so high that I have taken a step back from work and focused on me.
My husband & I have lived in this home for 6 years. I am just now getting everything unpacked, sorted, and placed. It has been a bumpy road. Stressful at times to unpack boxes of memories; what do I do with the? I have no children to pass them to… I feel the stress build.
During this time of reduction (of stress, clutter, things, weight) I am learning to be more gentle with myself & am trying to do so with my husband.
For weight loss, I have resorted to working with my doctor and using medication (Tirzepatide) along with intermittent fasting.
I am on a journey. I am moving towards a healthier body. Each pound of body requires miles of circulatory support = work for the heart has to pump blood through the system. I have lost 25#, and still have a long way to go. However, I am feeling better. I can move more.
I am work in process but I AM in process & making progress.
I wish health and blessings to everyone as we all go through our process.
Dear Shelley, Thank you for sharing your journey.You described so eloquently how stress impacts weight and the importance of self-care. I wish you many blessings as you continue to take special good care of yourself.
I tried so hard to stick to the keto way of eating, to lose weight, which in turn will help my lymphoedema leg. However, it was just too regimented for me. It got so bad, I would stand at the pantry door and “inhale” carbohydrates smells! And it’s been nearly two years since I can face another egg, I ate so many.
I find if I put restrictions on my food choices, I rebel and overeat. But if, in my mind, I’m allowed to eat anything I want, I usually make good choices.
you said it Toni! Human nature makes us want what we think we can’t have.Overdoing any one way of eating is a way to develop food sensitivities. Variety ofqualityfood is the spice of life!
Good article!! Bust those myths!!
I was always normal or thin weight until I got rheumatoid arthritis and the pain resulted in my need to take prednisone which is a steroid. Prednisone makes me hungry and my weight started creeping up. I’m now 81 years old and take less prednisone. I’ve been trying to lose weight, but if the choice is pain or no pain, I will take the medicine and not worry about my weight. My husband of 25 years was a nutritionist so I do know quite a bit now about food.