As a registered dietitian, I’ve seen and heard my fair share of diet and weight loss myths. Especially during this time of year when goal setting, weight loss, and overall health are on everyone’s minds, it can be challenging to discern fact from fiction. There are many sources of information available that are more harmful than helpful, thanks to technology. So while I always recommend considering the source, I don’t think reading research papers is necessarily anyone’s idea of a good time—which is why part of my job is to break down these myths in order to help others achieve their health and wellness goals. Here are the top 10 weight loss myths that I hear as a registered dietitian. Learn how to achieve your goals.
Myth #1: Weight loss is a linear process
Anyone who has ever attempted to lose weight intentionally, to improve their health or to feel more confident in themselves, knows that it is not easy. Weight loss is dependent on many factors. FactorsIt is more of a jagged up and down than a straight line. I’ve seen first hand how discouraged individuals can feel when they’re doing their best and the scale is not going in the “right” direction. If this is the case for you, remember that it’s about the steps to get there rather than the end goal. Cliché, I know, but making small, sustainable changes will result in lasting habits in the long run.
Myth #2: You must be in a large caloric surplus
Alarm bells ring in my head whenever someone tells me that they are trying to eat 1,200 calories per day to lose weight. Although 1,200 calories is far below the daily requirements of an adult, we are taught to believe that eating less will lead to more weight loss. In reality, eating too many calories can stall weight loss and make it difficult to get key micronutrients from foods. To maintain normal body functions, each person needs a certain amount calories. You can calculate your daily caloric requirements. Here). For most people, a modest deficit of even 200 calories per day can help achieve sustainable weight loss, but it’s more important to focus on the quality of your food than the calories. Talk to your health care provider before you start any type of weight loss journey.
Myth #3: Fat makes you fat
If you’ve been around as long as I have (which admittedly isn’t that long), you may remember the peak of low-fat food labels in the ’90s (Snackwell cookies, anyone?). The low-fat frenzy took the ’90s by storm and had everyone believing that eating excess fat would, in fact, make you fat. In truth, fat alone doesn’t cause weight gain. It is an important macronutrient the body needs to absorb nutrients and make hormones. It has been shown that poly-unsaturated and mono-unsaturated oils can reduce the risk of developing a heart attack. Cardiovascular disease and lower LDL cholesterol. When it comes to your overall health, choose unsaturated fats that are heart-healthy and beneficial for your heart.
Myth #4: All calories have equal value
Calories are, by definition, a measure of energy. Calories are a measurement of energy. In essence, all calories are the same as a measurement in the lab, but what calories do to your bodies is very different. I’ll spare you the science lesson and just say that every food goes through different metabolic processes, which affect your overall metabolism, hormones, hunger/fullness levels, and weight. Whole, fibrous foods and lean proteins will help you lose weight.This will increase your metabolism.
Myth #5 is that you need to eat less protein to lose weight
Admittedly, this isn’t totally false. Protein is an important macronutrient. This macronutrient helps to keep us full, build lean muscles mass, and repair tissue. There are other nutrients, too. ResearchResearch has shown that increasing your intake of protein can improve your diet. canThis can lead to weight loss. There is so much confusion about how much protein you should consume. You are required. A general Rule of thumb is to aim for .8 grams of protein per kilogram of body weight per day, don’t go pulling out your calculator just yet. The amount of protein you need can vary significantly depending on your physical activity level, age, gender, or if you’re pregnant and/or breastfeeding. Instead of focusing on percentages and grams, focus on nutrient-dense, low-fat protein sources in your meals and snacks, such as eggs, legumes and tofu, chicken, and fish.
Myth #6: Weight loss supplements will help you lose weight—fast
Supplements sound exactly the same as they sound: they are a supplement to your overall food intake. As a dietitian I recommend that you eat first and then add supplements to fill in the gaps. There’s no shame in taking daily vitamins or minerals to help promote your overall health (hello, vitamin D), but I often see people falling victim to weight loss supplement claims. There’s the old saying of, “If it sounds too good to be true, it probably is.” So before you buy the skinny tea, keep in mind that at best, it won’t replace eating whole foods. It could even be harmful to your body.
Myth #7 – Carbs make you fat
Is butter a carbohydrate or a fat? No. Is carbohydrate fattening? No. We have been taught for many decades to demonize white bread, pasta, pastries, and other carbs. I’m here today to say that carbs don’t have to be the enemy. Weight gain is not caused by one food or one macronutrient. Carbohydrates are essential for energy production in your cells. You may be wondering, “Why is eating low-carb so trendy then?” Currently, there are studiesThis has been a great example of how a low-carb diet can lead to weight loss.
However, when people are successful with “low-carb” diets, that’s usually because they’re cutting out sugary or processed foods and not because whole carbohydrates can cause weight gain. However, nutrition is not an all-inclusive approach. What works for one person may not work for another. I recommend eating whole grains, fruits and vegetables as carbs. These foods will optimize your overall health and blood sugar stability.
Myth #8 – Healthier foods are more costly
Many people see their financial situation as a barrier to their health and weight loss goals. Walk into any grocery store and it’s easy to see why choosing healthy foods can seem financially unattainable. You don’t have a to sacrifice your health when you choose foods that help you achieve your health goals. BudgetIt is possible. When shopping for produce, don’t forget about frozen and canned goods. Both are affordable options and just as nutritious. However, I would recommend canned goods that are low in sodium or without salt.
For fresh produce, check and see if your local store has an “ugly” or slightly damaged section, which includes fresh produce at a reduced cost (a few bruises doesn’t mean less nutrient value). Brown rice, oatmeal, whole wheat pasta and quinoa are great choices for base meals. They are also cheaper. You can also get more bang for the buck by using canned tuna, frozen chicken breasts, and canned legumes.
Myth #9 – You don’t have to give up your favorite foods
When I tell people I’m a dietitian, they often assume I only eat “healthy” foods and I’m going to police their plate too. The same applies to clients who are trying to lose weight. I’ve had so many people tell me they’ll never be able to eat pizza and lose weight or that they shouldn’t It is not a good idea to eat their favorite dessert as it can ruin their progress. This is completely false. I remind my clients that all foods fitYou can still enjoy desserts, but make sure you choose foods that give your body sustained energy. You don’t have to sacrifice the nutritional value of your meals. Instead, add nutritious options. This could be as simple as eating a side salad alongside your Friday night pizza. This will help you achieve a better balance in your body and bring joy to your daily life.
Myth #10: It’s all or nothing
Akin to giving up favorite foods, many clients believe they have to go “all in” or cut out all processed foods and exercise seven days a week in order to be successful with weight loss. A one-size-fits-all mentality can lead to burnout and make us feel lazy, incompetent, or lacking willpower. So what is the real answer? WorksWhen it comes to your mindset? Some of the very first things I ask when someone tells me they want to lose weight are, “What is your ‘why?’ Why?Do you want to lose weight Is it to feel strong in your body, have more energy, or run around with your kids?”
This is the motivation and inspiration that you will continue to use to reach your goals, regardless of the reason. In the end, it is not about having a lack of willpower or being lazy, it is about understanding your “why” and how to make meaningful changes to your daily habits and routines to live into your “why.” If you are having trouble finding your why, think about how losing weight would make you feel. What would my best self look like, both physically and mentally? What are my values and what do they mean to me?
Source: The Every Girl