Chat with us, powered by LiveChat

6 Weight Loss Myths

6 Weight Loss Myths and Misconceptions Busted

Here are 6 Weight Loss Myths busted and proven. Maintaining a healthy weight is the single most effective thing you can do to protect against chronic disease. Studies show that people who are overweight are more likely to develop high blood pressure, type 2 diabetes, gallstones, heart disease and even cancer.

Whether you’re looking to reduce your risk of disease or improve your self-confidence, however, you should familiarize yourself with the following weight loss myths and misconceptions.

#1) Cardio is the Most Effective Type of Exercise for Losing Weight

Because of its fast-paced nature and ability to increase your heart rate, you may think that cardio is the most effective type of exercise to lose weight. According to a study conducted by researchers from Duke University, however, resistance training is just as effective as cardio for losing weight.

With resistance training, your body burns calories both during the exercise and after, whereas cardio burns energy only during the exercise itself. Additionally, resistance training builds muscle mass, which subsequently burns calories to maintain, even at rest. Cardio, on the other hand, may actually reduce muscle mass.

So, if you want to lose weight, combine both cardio and resistance training into your weekly fitness regimen.

#2) You Can Lose Weight by Counting and Cutting Calories

Calorie counting is often viewed as an effective, time-tested strategy for losing weight. With current dietary guidelines recommending men and women consume 2,000 calories per day, some individuals assume they can lose weight by consuming fewer than 2,000 calories. The problem with calorie counting, however, is that different people process calories in different ways.

People who struggle to lose weight, for instance, typically burn calories from protein and carbohydrates, whereas their slim counterparts burn calories from fat. This has nothing to do with activity levels, but rather our metabolism controls the way in which we process calories. Of course, no two people have the exact same calorie needs, either. A 220-pound man typically requires more calories than a 150-pound woman.

Furthermore, the U.S. Food and Drug Administration (FDA) allows food and beverage companies to mislabel the caloric content of their products by up to 20%. And as you may have guessed, most companies undershoot the caloric content of their products rather than overshooting it. This means a granola bar labeled with 200 calories may actually have 220 calories, which is perfectly acceptable under current FDA guidelines.

#3) You Can Be Overweight and Healthy

Unfortunately, you can’t be overweight and healthy. Even if traditional health markers like blood pressure, blood sugar and cholesterol are normal, being overweight still poses a serious risk to your health and well-being.

A study published in the European Heart Journal busted this common weight loss myth, with researchers confirming that you cannot be “healthy obese.” After analyzing their findings, researchers concluded that being overweight but with otherwise normal health markers increases the risk of heart disease by 28%.

#4) Juicing Helps You Lose Lose Weight

Think juicing fruits and vegetables will help you lose weight? Think again. Unlike blending, juicing takes out all the fibrous plant matter. So, instead of having both juice and fiber, all you get is juice — and you might be surprised to learn just how much sugar that juice contains.

A single 12-ounce serving of orange juice, for instance, contains roughly 30 grams of sugar, whereas apple juice contains 40 grams of sugars. To put those numbers into perspective, the American Heart Association (AHA) recommends no more than 37.5 grams of sugar per day for men and 25 grams for women.

You don’t have to necessarily stop juicing altogether, however. There are ways to juice in a healthy manner that supports your weight loss efforts.

Here are some tips for healthier juicing:

  • Focus on juicing vegetables while keeping fruits to a minimum
  • Avoid adding processed sugar
  • Save the fibrous plant matter for use in soups, stews, smoothies and more
  • Consume slowly throughout the day to prevent blood sugar spikes

#5) Carbs Cause Weight Gain

Contrary to popular belief, adopting a carb-free diet isn’t an effective way to lose weight. Carbohydrates are the body’s primary source of energy. Without carbs, you won’t have the energy to exercise and stay fit.

Several studies have even debunked the low-carb weight loss myth. One study conducted by Foster GD in 2003 found no significant weight loss difference between participants on a low-carb diet and those on a regular diet. The Nutritional Science Initiative (NuSI) conducted a similar study, with researchers concluding that low-carb and high-carb diets yield the same results for weight loss.

There are both bad and good carbs, however, and if you want to lose weight you need to focus on the latter. Good carbs are absorbed more slowly into the blood, allowing for longer and more sustainable energy levels. Bad carbs, also known as simple carbs, are broken down and absorbed more quickly, resulting in blood sugar spikes and ultimately weight gain.

Some excellent sources of good carbs include:

  • Brown rice
  • Fruits
  • Leafy green vegetables
  • Sweet potatoes
  • Black beans
  • Oatmeal
  • Whole-grain bread
  • Whole-grain pasta

#6) A Gluten-Free Diet Help You Lose Weight

From Burger King and Carl’s Jr. to Arby’s and Buffalo Wild Wings, countless restaurants throughout the country now offer gluten-free menus. But while often touted as a healthier alternative, gluten-free foods have no impact on weight loss.

Gluten protein is a type of protein that’s commonly found in wheat, rye and barley. Because of its glue-like properties, it’s used as an additive to help bind and hold foods together. When you go on a gluten-free diet, though, you eliminate healthy grains, which are an excellent source of fiber. The only people who should eliminate gluten from their diet are those suffering from celiac disease or gluten intolerance. If you don’t fall under either of these categories, you can consume gluten without fear of it promoting weight gain.

Don’t fall for the weight loss myths described here. If you want to lose weight, focus on a healthy diet. Base this around lean meats, vegetables, whole grains and the occasional fruits. Along with exercise, this will set you on the right path to a healthier and more sustainable weight.

5 Common Weight Loss Myths BUSTED!

With so much information on the internet, we’ve decided it would be a good idea to bust some common weight loss myths you’ve might have read about.

1). Thin people have a much faster metabolism compared to others.

Not true at all. This is one of the most common weight loss myths around. It’s not that their metabolism is inherently faster, it’s that they’re doing something different to boost their metabolism. And contrary to popular belief, it’s not eating less. In fact, less overall body mass typically means a lower metabolism because there is less tissue for nutrients to allocate to. The reality is the resting metabolic rate (RMR) is not much different they anyone else’s. The team at MedShape Weight Loss clinics have worked with thousands of individuals from all walks of life and understand what it takes to ramp up your metabolism and turn your body into a fat burning machine.

2). Eat spicy foods to lose weight.

This isn’t true, but it’s not exactly false either. Many common “fad” diet pills use ingredients from spicy foods like peppers because it helps support their research. While it’s true these foods can elevate body temperature slightly, which may increase metabolism in briefly increments, it’s simply not enough to cause any type of significant changes and will not aid help with weight loss. So some of these “quick fix” diet pills “boost” your metabolism? Well yes, but not enough to cause any weight loss and certainly not enough to justify the price.

3) “Take this food/pill/drink and it will boost your metabolism!”

We hate to break the news to you, but these types of statements are fool’s gold. The reality is these types of “pills” don’t exist. True, healthy, rapid weight loss can really only be achieved by employing a combination of different strategies. And even then there isn’t a “one-size fits all” solution. Every individual is different and therefore true, long-term weight loss is best achieved under the guidance of an experienced weight loss professional.

4) Drinking coffee will help you lose weight.

Talk to enough people and eventually someone will bring this weight loss myth into conversation. The prevailing thought here is the caffeine in coffee acts as an appetite suppressant and a metabolism booster. While it is true coffee does suppress your appetite temporarily, the effects pass fairly quickly. Also drinking too much coffee can lead to anxiety and sleeplessness, which are counterproductive to any weight loss efforts. While we don’t recommend drinking coffee, we do understand a morning boost is necessary for some of us sleepy heads. If you’re going to have a morning cup of Joe, keep it black with no cream or sugar.

5) To lose weight you must drastically reduce your food intake and cut calories.

Not true. The reality is this method of unhealthy weight loss may result in your body dropping a couple of LBS, but it not going to be happy about it. Your body is extremely effective at doing one thing well, and that’s surviving. Eating only 500-800 calories a day will trigger your body’s defenses and it will start storing fat, which is absolutely counter-productive to sustainable weight loss. The MedShape program is not a starvation program, in fact we strongly recommend not using any of these types of “diets” to lose weight. We believe to effectively increase the body’s metabolism you need to “feed the furnace” and turn it into a fat burning machine, not starve it.

Go to Top