Are you thinking about losing weight but not sure where to start? There is so much information available and it's hard to differentiate fact from fiction. Here are the top 7 myths about weight loss and the truth behind them.
Myth #1: Grains such as bread, rice, or pasta should be avoided if you want to lose weight.
Not exactly! Grains provide many nutrients that are vital for the health and maintenance of our bodies. Consuming grains in the right amount and incorporating them as part of a healthy, balanced diet will not lead to weight gain. Compared to refined grains (white rice, white bread, etc), whole grains are more rich in fiber, iron, and many B vitamins. The Dietary Guidelines for Americans recommend that at least half of the grains you eat daily should be whole grains.
Myth #2: You need to avoid all fats in order to lose weight or stay healthy.
Not totally! People used to believe that all types of fats are bad for our health. Now, many studies have found that healthy fats are an important part of a balanced diet and even provide essential nutrients. A gram of fat does contain more calories compared to a single gram of protein or carbohydrates, so it is still recommended to limit the total amount of fat you consume at once. Focus on getting just a small amount of fat at each meal to sustain weight loss.
Make sure the dietary fat you consume is from healthy sources, such as avocado, extra virgin olive oil, ground flax seeds, hemp seeds, walnuts, salmon, or tuna fish. Replace some of the solid fats in your diet (butter, lard, coconut oil, heavy cream, cream cheese, animal skins) with the healthier ones to keep your heart healthy.
Myth #3: Certain foods can increase your metabolism and help with weight loss.
Not really! Some foods claim to have the property of boosting metabolism and help with weight loss, such as green tea, caffeine, or spices. However, the evidence behind these claims is not conclusive. Some may provide a temporary increase in metabolism, but they are not able to produce sustainable weight changes by themselves. Instead, consuming small, frequent meals, eating plenty of non-starchy vegetables, drinking enough fluids, and maintaining movement are all more reliable and safer ways to boost your metabolism.
Myth #4: Gluten-free foods are healthier.
False! "Gluten-free" means the food does not contain gluten, a protein found in products containing wheat, barley, and rye grains. A "Gluten-free" diet is not for weight loss purposes; it is prescribed for people who have Celiac disease or are sensitive to gluten. If you don't have these health diagnoses, following a gluten-free diet may cause an inadequate intake of essential vitamins, fiber, and minerals without enough diversity in alternative grains. Consult a health care professional if you believe that you're having issues with products made from wheat, barley, or rye.
Myth #5: All weight loss products are safe to use.
False! There are a lot of weight loss products available on the market. However, they are not FDA-approved. Not all of them are safe to use and some may contain harmful ingredients that may damage your health and metabolism. If you are curious about medications to help with weight loss, there are plenty of prescribed ones with a higher likelihood of success. Talk to your doctor or a dietitian in the care team if you're concerned about your weight.
Myth #6: Exercise takes too much time and it only matters if you do it for a prolonged period.
False! Burning calories through regular physical activity is important for weight loss. The Physical Activity Guideline for Americans recommends at least 150 minutes of moderate-intensity physical activity each week. This doesn't mean that you have to complete the 150 minutes at once. You can spread the time into 30 minutes for five days per week and the 30 minutes can also be split throughout the day. For example, you can do a 10-minute brisk walk, three times a day; or a 10 minute walk in the morning and 20 minutes of yard raking later that day.
Myth #7: Fasting will help me lose meaningful weight.
Not true! When you decrease your calorie intake dramatically in a short period, you will lose weight. However, not all fasts are safe, and fasting is definitely not for everyone. Short-term fasting is usually fine for most healthy adults. Fasting can be dangerous for people with chronic diseases, elderly, and pregnant women.
Prolonged fasting is not recommended as a method for weight loss because it can lead to muscle loss and possible nutrient deficiencies. Also be wary that the weight lost from a fast is often related to muscle or fluid loss, and is not sustainable - you may gain the weight back as soon as you resume regular diet. Intermittent fasting has become a popular topic in recent years, read this article to learn more about it. Remember, always talk to your doctor or dietitian before you start any fast.
Weight loss can significantly improve your health if your weight is in the overweight or obese range! We hope this article gives you some thoughts on where to start. If you have any questions, you can always talk to a doctor or the dietitians in your care team to find out a plan that works for you!