If you go to Google and search “weight loss tips,” you will see millions of hits about quick weight loss and ways to avoid gaining weight that people like to toss around. However, a lot of these “facts” and “studies” all over the Internet lack any scientific evidence are more like “Weight Loss Myths”. Many of them are simply common myths and presumptions about obesity and weight loss. Ones that we have held on to for decades.
These claims, many of which lack any sufficient evidence they are true, lead people to make poor decisions about how they can best address obesity and avoid excess weight. Experts suggest investing the time to determine if a weight loss suggestion is true or not before patterning your lifestyle after it. These weight loss myths are so common and pervasive that they seem to be virtually everywhere and can actually derail your attempts to lose weight.
MYTH #1: Eating Less Equals Weight Loss
Have you ever heard of “weight loss plateau”? This phenomenon happens to your body when you eat less. In a weight loss plateau, your body adjusts and weight loss stagnates when you cut your calorie intake for an extended period of time. If you keep the change in your caloric intake, your body will go further into preservation mode, causing your resting metabolism to continue slowing down and become more inefficient at burning calories.
And don’t even get me started about the “Eat Less, Exercise More” myth! Ugh!
TRUTH: Weight loss is a combination of many factors, including eating the RIGHT foods, detoxifying our bodies and getting to the root of stubborn weight loss.
MYTH #2: Skip Breakfast
One commonly held belief that IS actually true is that breakfast is the most important meal of the day, especially for effective weight loss. Remember that in your efforts to lose weight, it is important to fuel your body. Choose healthy foods that provide protein and fiber for long-lasting energy, satiety, and calorie burning.
Smoothies are one of my favorite ways to start the day. You can pack so much glorious goodness into a smoothie.
TRUTH: Eating breakfast is important for weight loss.
MYTH #3: Only Eat the Egg White
When you think about diet foods, egg whites probably come to your mind. They are a rich source of complete protein and they help with weight loss. However, egg whites also lack the most important nutrients you can obtain from whole eggs. People fear eating whole eggs because the yolk contains cholesterol. But current research shows there is no need to fear the fatty acids and cholesterol in yolks because they also have the key nutrients that egg whites don’t in order to satiate your body.
TRUTH: Eat the whole egg.
MYTH #4: Small Frequent Meals Reduce Hunger and Contribute to Weight Loss
This is one of the most prevailing weight loss myths circling online. A popular belief is that by eating small, frequent meals every day, you can reduce hunger and increase weight loss. However, the current research found there is no difference in the weight loss or the metabolic rates of people eating three, big meals a day or those that eat small, frequent meals. In fact, they found the latter to have an increased rate of systemic inflammation and endotoxins circulating the body. What is important is what and how much you eat, not necessarily when you eat it.
If we have to eat 5 times per day, that is a lot of thinking about food. I find that when my clients move to eat only 3 times per day, they are able to make better choices because they are not using up all their willpower for so many meals and snacks.
TRUTH: Eat 3 Meals per day that include a clean protein, healthy fat, veggies and a quality carbohydrate (brown rice, quinoa or sweet potato for example).
For long-term, sustained weight loss, do your homework and make sure that you are shaping your new lifestyle and healthy habits around solid, legitimate information.
I am all about ADDING food in to bring about health and weight loss. If you want to know the Top 50 Foods for Real Weight Loss, then be sure to download this free guide to get you started. Use this list to plan your meals.