Weight Loss Myths

Weight Loss Myths

With all the thousands of websites and information on weight loss, it's hard to determine fact from fiction.

Due to the information overload on weight loss it can get very confusing.

You are not alone with the confusion.

So, here are 10 myths about weight loss to help you sift through the facts and fiction.

#1 You Dont Have to Count Calories

While this weight loss myth does have some truth to it, the fact is that losing weight is all about calorie consumption and calorie expenditure.If you take in more calories than you expend, you will gain. 

But if you expend more calories than you take in, you will lose weight. 

Remember your Basil metabolic rate (BMR) is working even when you’re not active.

So it doesn’t mean that if you eat 1,000 calories you must run, jog or walk to burn the full 1000 calories. 

Just make sure you’re burning more calories in the day than you take in. Here's an article to help you cut calories and lose weight.

Many weight loss programs will tell you don’t have to count calories and the reason for this is that their program is doing it for you. 

For instance, Weight Watchers does this through their points systems, and programs like Medifast have pre-packaged foods that provide you with the right amount of calories for your weight loss goals.

#2 Avoid Carbrohydrates

This weight loss myth has many people skipping their daily required carbohydrates. According to the USDA "MyPlate" your portion of carbs should be about 1/4 of your plate.

Like in the first myth about weight loss, it’s not the carbs that will make you fat, it’s all about calorie intake and expenditure.  Remember a calorie is a calorie, whether it’s an ounce of protein or carbs. 

Some foods are more dense in calories (like fatty foods) so will have more calories per ounce – so use in moderation (but remember, don’t eliminate all fat – you need some (see myth #3)

In fact, starchy foods such as potatoes, breads and pasta are some of the fastest burning foods and provide the body with ready to use fuel. 

Experts recommend that your diet includes these types of foods for fuel and should make up approximately 60% of your calorie intake.  

Be sure to make your bread and pasta’s whole wheat as this will provide a higher nutrient intake than white or processed flour foods.


Here's an article on carbs that explains the difference between simple carbs and complex carbs.

This carb lingo glossary has many other terms defined as well.

#3 Avoid all Fats

There are confusing weight loss myths and this is one of them. With all the confusing ds about low fat and non-fat foods you would assume you have to avoid all fats. However, some fat is needed for normal body function.

Sinces your body cannot produce some essential fatty acids on it’s own, it needs some help from your food intake.  Also, fat helps give you that feeling of being full and satisfied.

So what fats are the right fats?

The healthiest fat sources will come from natural plant, fish or animal sources, preferably with little or no processing. 

Fats come in three families; Monounsaturated, Polyunsaturated (Omega 3 and Omega 6) and Saturated fats.

Each type of these fats in their natural state are the good fats and provide the body with some essential nutrients.

Foods containing Omega 3 can help speed up your metabolism but Omega 3 has many other health benefits. 

Where fats become bad for you are when they are processed and no longer in their natural state.

These Trans fats, or the “bad fats” are what you want to eliminate or reduce in your diet plan.

#4 Cut out All Sweets

This is good advice when trying to lose weight since these tasty treats are usually higher in calories. However, you can have your cake and eat it to....so to speak.

chocolate cakeOne reason most people fail at a strict diet or fall off the wagon is due to giving into their cravings.

If you deny yourself too long and don't satisfy the craving, you are setting yourself up for failure.

So don’t eliminate the treats totally, but rather eat them in moderation.

If you deprive yourself of certain foods that you crave, chances are you will fall into the “binge eating” pitfall.  Check out this article on chocoholics if this is what you crave.

Remember the first weight loss myths, a calorie is a calorie. So just make sure when you do have that occasional snack, do it in moderation.

Find out what your snacks say about your personality.

#5 Don't Diet.... Just Exercise

Well if you’ve already read my exercise myths, then this will feel like dejavu.  The fact of the matter is, you cannot just exercise and achieve the results you’re looking for. 

weight scale and dumbbellsYou must monitor both the food intake and your activity level to be successful.

Remember, you want to consume fewer calories than you burn, so you have to know what the consumption is versus the exenditures.

While just focusing on exercise may get you this calorie deficit, you have to track both food and exercise calories to ensure you are going to lose weight.

In addition to these weight loss myths, read these exercise myths.

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