Weight Loss Myths Revealed
Over the past years, obesity has been on the rise in the United States and across the globe. For many, obesity is not just a word, but more a disease that they struggle with every day.
People worldwide seek weight loss solutions that will help them lose weight and keep it off for good. Whether it be cutting carbs, exercising more, taking diet pills, or one of the many other options out there, overweight and obese individuals may come to find that some of these “solutions” are simply full of hot air.
So without further delay, let’s uncover 13 myths about weight loss that you should know about.
1. All Calories are the Same
Do you think that the key to weight loss is simply cutting your calories and continuing eating the same foods? Well, unless you are already eating a well-balanced diet, this is just not true. Calories come in many forms that require good balance in order to provide your body with the best overall nutritional value.
It is important to avoid calories from sugar, sodium, and unhealthy fats and focus on calories from healthy sources such as lean meats, fruit, vegetables, whole grains, and so on. To optimize fat loss, it’s important to keep sugars under 25 g, per day.
Specific to bariatric surgery, its best to have the majority of your calories to come from a balance of lean proteins and healthy fats and getting your carbohydrates from vegetables, fruits, dairy, and healthy fats.
2. Increase Your Exercise and Eat What You Want
As stated above, not all calories are created the same. Some may believe that because they are working out, they can eat what they want and they will lose weight and be healthy. The problem with this thinking is that foods such as simple carbohydrates, candy, fast food, and other not-so-healthy options do not provide the body with the proper nourishment it requires.
By focusing on macronutrients and really providing the body with optimal sources of carbs, fat, and protein, you can better set yourself up for successful weight loss. The old rule still applies; fat loss is approximately 80% diet and 20% exercise.
Specific to bariatric patients it is best to focus on resistance training post-op. Cardiovascular exercise is many times used to burn extra calories. The first year most weight loss surgery patients are not eating enough to have “extra” calories. Focus on building muscle. For every pound of fat, you burn approximately 3 calories and for every pound of muscle, you burn 10 calories.
3. Eating Smaller Meals More Frequently Helps Lose More Weight
The optimal amount of time to allow you to digest between meals is 5 to 6 hours. When you eat meals too frequently, your body does not get the time to adequately break down and digest your previous meal.
This is why the bariatric meal plan is to eat three meals at six ounces of food; always including three ounces of protein and one ounce of healthy fat. Then, if needed adding one protein shake per day.
4. Skipping Meals Helps with Weight Loss
When you skip meals and reduce calories too drastically, your metabolism drops, which causes the body to have a harder time losing excess fat. It is important to focus on taking in good sources of calories such as fat, carbohydrates, protein, fiber, vitamins regularly.
Also, over time skipping meals tends to cause you to eat larger meals and miss out on essential nutrients your body needs to operate.
High spikes in blood sugar cause the pancreas to produce more insulin that may lead to diabetes. Insulin is lipogenic; which means the more that is produced more calories get stored as fat.
5. Everybody Can Lose Weight Just as Easily
There are hundreds of contributing factors that can lead to obesity. Genetic conditions such as PCOS, hypothyroidism, depression, as well as environmental factors, such as one’s profession, can greatly impact their ability to lose weight. Because there are so many variables, it is not possible to say that everyone can get the same results from their efforts.
Diet and exercise are not a proven lasting solution to morbid obesity. Bariatric procedures are a quick, efficient, and long-term cure for obesity and its comorbidities.
6. Eating Fat Makes You Get Fat
There has not been any evidence found that shows eating a high-fat diet make people fat. It is true that junk food and fast food can contain high amounts of fat, but those foods are generally dense in calories. And it has actually been found that those who eat a high-fat, low carbohydrate diet can actually lose weight more successfully.
It’s all about balance and choosing healthy sources for your calories. Some good sources of fat include avocados, olive oil, coconut oil, nuts, olives, and almond butter like Justin’s.
Good dietary fat is essential for sustained weight loss as well as healthy skin, vitamin absorption, and normal body function.
7. Breakfast Helps Lose Weight
It has been found that those who eat breakfast early in the day do tend to have better success at losing and maintaining a healthy weight. However, this is not due to the fact that they eat breakfast so much as the fact that they are more likely to have healthier lifestyle habits than the average person who skips out on their morning meal.
Breakfast tip: eat fiber-rich foods, eat more protein, avoid high-calorie foods, avoid sugary drinks, and eat whole foods
8. All Fast Food is Fattening
Fast food is normally loaded with unhealthy fats, sodium, sugar. It has poor nutrients and is dense in calories, but people still enjoy eating it.
While there are many unhealthy options out there in terms of fast food, there are also healthy options available if you look for them. Some good ways to ensure a healthier meal are to choose protein and grilled vegetables for your dish, salads with dressing on the side, foods, and learning to say no to the dessert or sharing one between the entire family where everyone just gets a bite or two.
Research has shown the calories provided on menus are under-represented by at least one third; meaning they are usually higher than what is on the menu.
9. Thin Equals Healthy, Fat Equals Unhealthy
Some are stuck in the mindset that being healthy means being thin and that being thin makes you healthy. However, certain factors prove this is just not true. Fat shows up in different areas of the body and has different effects on your health, depending on its location. Some fat is located under the skin and is more visible, but another fat can show up in areas such as around your internal organs.
The fat around your internal organs can lead to various health issues and can be hidden within a seemingly thin and healthy body. A healthy diet and lifestyle are key to maintaining a high metabolism and avoiding this issue. Research actually shows that people who fall into the overweight category actually live the longest; BMI of 25 – 27.
10. “Diet” Foods Help Lose Weight
Many foods on the shelves at your local grocery store with the word “diet” slapped on their label. But the truth is that many “diet” products such as diet soda do not provide significant nutritional value and still contain harmful ingredients or calories.
A good alternative to “diet” products is to select healthy foods such as fruits, vegetables, whole grains, lean protein, and to really maintain a well-balanced intake of calories.
Super Foods to Lose Belly Fat: Peanut Butter, Chickpeas, Pumpkin Puree, Peas, Tuna, Salmon, Baked Potatoes, Pumpkin Seeds, Fermented Foods (Miso), Oats, Nuts, Berries, Olive Oil, Eggs, Beans and Lentils, Whole Grains, Dairy, Leafy Greens, Avocados, Bananas, Coffee and Tea, Tomatoes, Asparagus, Citrus Fruits, Onions, Sweet Potato, and Herbs and Spices
11. Detox Diets Help Lose Weight
Detoxing can help lose water weight at first, but because of what it does to your body, the weight loss and even extra pounds you didn’t want can quickly be packed right back on. The truth is that detoxing can strip your body of much-needed nutrients.
Many who do this cause themselves to repeatedly gain and drop weight, which is more harmful to the body than maintaining a bodyweight that is slightly above your healthy range.
12. You Shouldn’t Eat After 7 PM
The final time of the day that you eat is more dependent on your schedule. The good cutoff time for your final meal of the day is 3 hours before laying down to go to sleep.
A light snack before bedtime can help you fall sleep better since your stomach is not empty.
13. Gluten and Dairy are Bad for You
The statement that gluten and dairy products such as milk and cheese prevent weight loss is just not true. Only when a medical condition that warrants removing these products from your diet is found; should you remove them from your diet. Dairy products such s milk provide the body with valuable nutrients such as calcium, which is good for your body.
With this said, research shows that a high gluten diet, which is mostly in carbohydrates, can cause you to eat more calories averaging an increase of an additional 400 calories per day.
Regarding dairy products, it is important to always read the labels. Choose dairy products that have more protein than sugar like Dannon Triple Zero Yogurt or other high protein Greek yogurts or Fairlife milk.