Setting a weight loss goal and feeling determined to improve your health is an exciting step forward! However, it can also be a complicated, confusing, and emotional process, with conflicting advice coming from every direction. The truth is, the process of losing weight is different for everyone. Separating fact from fiction sets the stage for you to build your own personal habits and progress forward. In this blog, we’ll break down the science behind dieting, and much more.
Read on for weight-loss myths and advice, including:
- An important reminder about dieting myths and facts
- What to know about eating less — and the unexpected side effects
- Why the time of day you choose to eat can make a difference
- The impact of calories on weight loss, and beyond
- Tips to stay on track with weight loss goals long-term (you’ve got this!)
Important reminder: Dieting myths aren’t one-size-fits-all
On paper, nutrition for weight loss is simple — burn a greater number of calories than you consume. Whether by eating less, moving more, or a combination of the two, weight loss is achievable in theory. However, putting that into practice can be complex.
“We have hundreds of ‘variables’ — or features unique to us — that affect our psychology and our actions,” says Samuel Walker, Registered Dietitian and Coach. “So, dieting myths that say that each person should be able to achieve the same outcome miss out on these personal factors, which can include living with health conditions or obesity.”
How do these personal variables play a role in common weight-loss myths?
You may be familiar with the “not eating enough to lose weight” myth, for example. For some, consuming few calories may lead to the results they want. But consuming too few calories can affect more than weight loss. “This has an impact on appetite, energy, mood, and other things that affect decision-making,” says Walker.
While it may work for some, this same approach typically lowers the amount of calories spent both while exercising and while not exercising, and can also increase hunger and reduce sleep quality. For most people, these variables all come full circle to make it much more difficult to be consistent. Missing out on essential calories typically leads to:
- Less physical activity
- Increased hunger and cravings
- Greater calorie intake than expenditure over time
Read on for the truth about some of the most common weight myths as we set the record straight — and share the facts you need to set realistic goals and achieve sustainable results.
Myth 1: Skipping meals is a good way to lose weight quickly.
Skipping meals can slow down your metabolism and actually make weight loss harder — among other harmful effects. Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients, which is vital for maintaining a healthy weight over time.
Helpful hint: Eat enough throughout the day.
Aim to eat regular meals with nutritious, whole foods. These will give you the energy and focus you need to continue to make better decisions about what foods you’re eating. Be sure to include these essentials:
- Fruits
- Vegetables
- Lean proteins
- Complex carbohydrates
Myth 2: Eating late at night causes weight gain.
Unlike some of the common myths about weight loss, late-night snacking won’t necessarily make you gain weight, according to Stronger U dietitian Sinan Ozyemisci, MS, RDN. However, if you’ve already met your calorie-count goal for the day, this can lead to overconsumption, a lack of portion control, and may affect your sleep. Eating right before bed can also mean going to sleep feeling uncomfortable. Without a good night’s sleep, your body may crave more calories the next day.
Helpful hint: Plan a healthy bedtime snack food in advance.
With a balanced diet, mindful portion control, and nutritious food choices, you can enjoy your favorite late-night treats without any guilt.
Myth 3: Postponing breakfast can help with weight loss
“Eating your first meal within 1-2 hours of waking (and 1-2 hours of going to bed) establishes an important routine for your body,” says Walker. “This includes eating every 3-5 hours in between to ensure you are fueling across the day. Postponing a meal for 6 hours or more means that blood glucose levels will begin to fall, and hunger and cravings climb.”
Helpful hint: Aim for at least 3-4 meals per day.
You don’t need to eat 6-8 meals per day, but choosing to eat frequently can greatly support your weight loss goals. “Having a minimum of 3-4 meals per day, on average, allows you to hit an optimal meal spacing timeframe and control appetite,” says Walker. “This also gives your body the opportunity to hit targeted nutrient amounts.”
Myth 4: Extra cardio is the secret to burning fat quickly.
Cardio alone is often not enough to lose weight — it’s important to combine this with strength training and a healthy diet. While cardio can help boost your metabolism and burn calories, strength-training exercises require the body to expend more energy (and burn more calories). In short, you gain more muscle mass and lose more weight.
Helpful hint: Eat a healthy diet to fuel your exercise routine.
Remember that consistency is key with working out and eating balanced meals — the more you stay on track, the better results you’ll see for your health in the long run.
Myth 5: Drinking water will help you lose weight.
This is one of the few myths about weight loss that can be true, with a caveat: Water isn’t a magical serum that will lead you to shed pounds. That said, drinking water can help with weight loss when part of a healthier lifestyle. For instance, drinking plenty of water throughout the morning has been found to suppress appetites in those categorized as “normal weight,” but didn’t have a noticeable effect on those categorized as overweight or living with obesity.
Helpful hint: Staying hydrated makes exercise easier.
Drinking water can help you work out longer and at higher intensities, so you can make the most of your time in the gym.
Myth 6: All calories are equal.
“Calorie intake is what drives energy balance, which is the balance between calories consumed and calories burned,” says Walker. “If your goal is weight loss, you need to consume fewer calories than you burn per day, or vice versa. The way you achieve this ‘deficit’ can greatly impact results. Doing this strictly by eating less or through burning more can make sustained progress more difficult. For most, a combination of reducing daily calorie intake, while also moderately increasing daily physical activity is likely to promote the most success.”
Helpful hint: The source of calories affects your body’s hunger and fullness cues.
Consuming high-calorie processed foods that are low in nutrition can lead to weight gain, and various calorie sources can also affect hunger and fullness differently. Eating protein-rich foods like meat, eggs, and nuts can make you feel fuller for longer than if you were eating carbs or fat alone.
Myth 7: Eating less than 1,000 calories per day will help you lose weight.
This one is related to one of our first weight-loss myths debunked — as a reminder, eating too few calories can actually make it harder for you to lose weight in the long run. While people may talk about a certain number of calories to stay under in a day, that number varies for everyone, and should not be too low, as this can slow down your metabolism. Other consequences of fat loss myths like this can include:
- Not having enough energy for the gym or basic physical activity, like walking
- Feeling weak, tired, or irritable
- Having dry, dull skin and brittle hair, or experiencing hair loss
- Getting sick more often and more severely
- Not having the ability to get warm
Helpful hint: Your organs need healthy fuel to function properly.
Eating a sufficient diet with carbohydrates, fat, and variety allows every organ system in your body to function and thrive. It supports heart rate, blood pressure, and so much more! One healthy approach to food is to eat five small meals a day, with each meal having between 300 and 500 calories — as a general recommendation.
Myth 8: Eating light foods like salads leads to weight loss.
Salads are a great way to get in lots of nutrients, but they won’t necessarily lead to weight loss, and can also compromise your energy levels if you’re lacking certain nutrients. On the other hand, if you’re adding lots of high-fat, high-calorie toppings, your salad could be counterproductive to your weight-loss efforts.
Helpful hint: Choose healthy, intentional salad toppings.
If you choose to eat salads, go for healthy toppings like grilled chicken, nuts, seeds, or avocado. Aim for foods that include fats, protein and carbohydrates, which are called macronutrients. These are the three major sources of nutrients our bodies need for energy.
Myth 9: Eating fatty foods will make you gain weight.
Eating healthy fats in moderation will not lead to weight gain. One of the common fat loss myths is that foods labeled as “low fat” or “reduced fat” are always a healthier choice, but in reality, there are absolutely healthy fats — and your body relies on them for energy and hormone balance.
Helpful hint: Choose healthy fats in moderation.
Fats found in olive oil, nuts, and fish can help you feel full for longer and provide essential fatty acids that your body needs to function. Of course, it’s important to be mindful of portion sizes, as eating too much of both healthy and unhealthy fats can lead to weight gain.
Myth 10: Carbohydrates are bad for you.
We’ve all heard it: Carbs are bad. But here’s the truth: Carbs are your body’s preferred source of energy. “Balancing our meals is all about including a combination of protein, carbohydrates, and dietary fat,” says Walker. “This combination of nutrients can significantly bolster hunger management and reduce overall appetite. Aim to get plenty of fiber from fruits, veggies and whole grains, which will also favor slower digestion and absorption. This also makes it easier to stick to your nutrition plan and see results.”
Helpful hint: Sustain your body with appropriate carbs.
Whole grains like oats, quinoa, and brown rice are complex carbohydrates that can provide your body with energy and essential vitamins and minerals.
Myth 11: Healthier foods are more expensive.
Contrary to some weight-loss myths, it is possible to eat healthily on a budget, but it may require some effort, planning, and creativity. Instead of focusing on calories alone, make sure you focus on nutrient-rich foods that fill you up with fewer calories, which can help keep spending low as you work toward your weight loss goals.
Helpful hint: Get creative with your snack essentials and meal planning.
To help keep meal costs low, try cooking at home as much as you can. There are other great ways to make sure healthy eating is more affordable, such as nutritious canned, frozen, and dry foods that you can buy in large quantities at a lower cost, including:
- Canned salmon
- Canned chicken
- Quinoa
- Beans
- Oats
- Nuts
3 healthy tips to help you move forward
Tip 1: Sustainable progress should be a primary objective.
Losing less weight can actually increase the probability of long-term success. Why? This reduces the stress response of energy and calorie restriction. “For weight loss, 0.5%–1.0% of total body weight lost per week is the ideal range of progression,” says Walker.
Tip 2: In some cases, counting calories can help you be mindful of what you eat.
Counting calories is one way to be aware of what you’re eating and how it’s fueling your body. “To curb cravings, it’s important to include lean- and low-fat proteins, vegetables and fruits, whole grains, and healthy fats,” says Walker. “Flexibility and variety are important, including indulging in the occasional less-nutritious snack!”
Tip 3: Learn what your individual limitations are.
“Even with sustainable levels of weekly progress, there will come a point where the body naturally pauses on further weight loss,” says Walker. This can depend on personal factors like certain health conditions, or whether you are living with obesity.
“This timeline can be widely different from person to person, so planning to break your weight loss goals into ‘blocks’ can help you stay on track,” explains Walker. “This means working toward specific goals one at a time, and taking breaks to maintain your weight loss between them.”
The bottom line is this: Weight loss is a complex and individual process, unique to each person’s health situation and factors like obesity, genetics, and more. There is no one-size-fits-all approach, but with the right guidance and support, you can successfully reach your goals!
More tips for your weight loss journey
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