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Weight Loss Myths

10 "Must Know" Weight Loss Myths

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

Weight Loss Myth #1

You Don't Have to Count Calories

The fact is, losing weight really is about calorie intake (food) and calorie expenditure (calories burned). 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.

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.

Myth #2

Don't Eat the Dreaded Carbohydrates

bag of groceries

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, rather 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.

Weight Loss Myth #3

Avoid All Fats

This is one weight loss myth that is very confusing with all the ads about low fat and non-fat foods. However, some fat is needed for normal body function as your body cannot produce some essential fatty acids on it’s own, so 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. Here is an article on all the Omega 3 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.

Want to know what other foods help speed up your metabolism? Be sure to check out these metabolism booster foods.

Myth #4

Cut Out All Sweets

One reason most people fail at a strict diet or fall off the wagon is their cravings. Don’t eliminate this totally (but take in moderation). If you deprive yourself of certain foods that you crave, chances are you will fall into the “binge eating” pitfall. Remember the first myth about weight loss, a calorie is a calorie. So just make sure when you do have that occasional snack, do it in moderation.

Weight Loss Myth #5

Don't Diet, Just Exercise

weight scale and dumbbells

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. You must monitor both the food intake and your activity level to be successful.

Weight Loss Myths Continued - page 2

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NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. Points and Points Plus are trademarks of Weight Watchers International, Inc.Please visit your local Weight Watchers meeting for authentic information about the plan.

This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site for restaurant nutrition and points is based on data gathered from individual restaurants and not the Weight Watchers Dining Out Companion. Food Pts values for restaurants and recipes are calculated in an offline spreadsheet and the formula used is not the exact same formula as provided by Weight Watchers.

Although the formula used on this site is not the exact WW formula, the points values presented are a close approximation but may be off by a few 10ths of a point (but no more than 1/2 point plus or minus). Since the values are shown as a rounded number, the numbers shown will work when tracking your daily allowance.

All readers are encouraged to go to a Weight Watcher's meeting for actual information about their plan. This site is presented under the rights of the First Amendment.

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