5 Common Weight Loss Myths

No matter how great or bad your weight loss program has been, there is some inclination to believe some methods work better than others.  While a consistent diet and exercise routine is important for weight loss programs, the success or demise of your program is directed around how self-disciplined you are.

So your friend or coworker tells you that they lost a ton of weight in a matter of weeks and had great success with that program.  Is this something you should try even though you trust your friend or coworker?  Also, doesn’t your doctor tell you to lose moderate weight at about one to two pounds per week and no more?  Who do you believe? Listed below are five common weight loss myths that have been used over the years.  Within this is a description of why the myth is not conducive for your weight loss program.

5 Common Myths Circulating in the Weight Loss Industry

1. Snacking is Bad and Adds Calories. The myth involved in this is that when you are dieting, snacking is a method which will slow or prevent your weight loss.  The truth is snacking is far from bad when it comes to weight loss.  The traditional way to eating is three meals per day, but as our knowledge on diet and nutrition expands over the years, we are finding that adding a snack between meals can actually help prevent you from overeating or binge eating [1].  The reasoning behind this is that when your blood sugar levels crash in mid-day, your body craves a snack and generally something sweet sounds best.  As a result of blood sugar crashes, you are more likely to overeat, which can cause weight gain.  In contrast, when you purposefully have a snack between each meal, your blood sugar levels remain stabilized, which can help control the amount of food you eat at each meal.
2. Grain Products are Fattening and I Should Avoid Them. This has been circulating in the weight loss world for decades, but the truth is whole wheat grain products are actually heart healthy and recommended.  Grain products are generally healthy, except when they are white grains.  A grain product is white when the hull is removed and the processing eliminates the iron, vitamins, and beneficial minerals.  In contrast, whole wheat grain products contain all of the vitamins, minerals, and fiber and they have been touted as having the ability to help lower the risk of cardiovascular conditions [2].  The fattening part of this myth involves the overconsumption of grain products in general.  To prevent gaining weight from whole wheat grains, consider cutting the total amount you consume of these products daily.  Drink water before and during your meal to allow your brain signal satiety to help moderate the total amount you eat in one serving.
3. Daily Weigh-Ins Prevent Weight Loss. There is no research to back this statement, making this a big myth.  While it is often discouraged to help eliminate obsession on body weight, daily weigh-ins can actually be a great way to motivate individuals on a weight loss program [3].  If you are looking for a daily motivation to keep you on track, step on the scale early in the morning.
4. Sit-ups Will Lose Belly Fat. One of the most common goals during weight loss programs is to reduce the size of the waist.  One of the biggest myths is that excessive sit-ups and crunches will do exactly that.  The truth is sit-ups do a great job of adding muscular strength and endurance in the abdominal muscles [4].  If you are currently trying to lose weight and you want to reduce the size of your waist, you will need to perform more cardio activities or high-intensity training programs.
5. Avoid Fat in your Diet at all Costs. Yes, too much fat in the diet is fat, but this does not warrant cutting it out completely from your diet.  In fact, monounsaturated and polyunsaturated fats are good for your heart [5].  Cutting out these fats from your diet can not only cause your cholesterol levels to be off track, but some important hormones are created from fatty cells.  Consider eating fatty foods such as avocado, salmon, halibut, nuts, almonds, and flaxseed to keep your good cholesterol in a great level for your health.  In addition, consuming these fats can help you stay full for a longer period of time than from foods loaded with saturated fats.

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