Chances are you've heard a lot of information about the best ways to lose weight. (Thanks, internet!) The thing is, it can be difficult to separate facts from fiction—a problem when your goal is to create healthy eating habits and acheive sustainable weight loss. Science to the rescue! Read on for the biggest myths about weight loss and the truth about their claims.
Myth 1: There are certain foods, like apple cider vinegar, that can boost your metabolism and help you lose weight
Fact:While you may want to believe there's a magical weight loss potion as accessible as apple cider vinegar, there'snot sufficient (or convincing) evidence that links the salad dressing ingredient to body weight or metabolism, according to a 2014 scientific review published inNutrition Reviews.Although you might have read thatcertain drinks or foods (likechili peppers)can boost your metabolism, in most cases, you'd need a massive dose to acheive even a minimal effect, according to a 2012 study published in the peer-reviewed journal,Chemistry Senses—and there's no saying whether adding just one thing to your diet would affect the scale.
Myth 2: I can’t lose weight because I’m older
Fact: As you get older, yourmetabolism does tendto slow down about 1 to 2% percent, according to a Public Health Nutrition study published in 2005. And here's the deal with metabolism: Theslower yours churns, the fewer calories your body burns per day.In turn, this maymake it harder to lose weight in your 60s than in, say, your 20s—particularly since your body likely needs fewer calories than you did when you were younger. See, age-related metabolic dips often haveto do with less muscle mass, which results from easing up onphysical activity, wrote researchers of a 2008 American Journal of Clinical Nutrition article on age-related differences in body composition among men. Luckily, the takeaway is actionable: Maintaining your physical activity routine can help you side step a major metabolic dip as you age—and enable weight loss later in life.
Myth 3: Eating small frequent meals is better for weight loss than eating larger meals spaced farther apart
Fact: There may be a seed of truth here since eating a little something roughly every three hours may help you avoid extreme hunger, which can lead to overeating and interfere with your weight loss efforts.That said, the amount of food you eat over the course of an entire day or week matters more than when you eat or how often.So: Whether you eat the traditional three meals a day, or six (or more!) smaller ones throughout the day, it's best to focus on the big picture and consider which habits you can stick to in the long term.
Myth 4: You need to drink a certain amount of water (hot, iced, with lemon, etc.) to lose weight
Fact: While water impacts your body’s overall functioning, it has no calories and, therefore, does not contribute to weight gain or weight loss. But listen up, soda drinkers: Substituting water for any caloric beverages you normally drink(e.g. sugary colas, juices) will increase weight loss, since it will reduce the amount of calories you consume in a given day, according to a 2016 clinical trial published in the journal, Obesity.
Myth 5: It’s helpful to use at-home cleanses and detoxes
Fact: Not to burst your bubble, but there is no scientific evidence to support the use of over-the-counter or homemade detoxes at home, according to a 2015 review of existing research on detox diets published in the Journal of Human Nutrition and Dietetics.Even though some alleged expertsclaim that you need to detoxify your body from the build-up of pollutants, excess processed foods, chemicals in your home, etc., the reality is thatyour liver, kidneys, lymphatic system, and gastrointestinal tract already cleanse and detoxify the body on their own.While certainmedical conditions may affectyour liver or kidneys' functioning, it's best to see a doctor rather than rely on detox products, whichgenerally have not been approved by theFDA.
Myth 6: You have to be physically active to lose weight
Fact: First things first: You can lose weight without adjusting your activity levelsby merely changing what you eat. However, research suggeststhatadding physical activity can increase your weight loss by 20%, according to a2015 review of existing studieson long-term weight loss after diet and exercise. If that doesn't motivate you to move, consider this: Multiple studies show that aregular pattern of physical activity is the single best predictor of long-term weight loss maintenance.Anddon’t forget that there are many other benefits of physical activity, like improving your moodand sleep qualityand decreasing your risk for certain diseases, such as heart disease, high blood pressure, type 2 diabetes, and certain cancers.That doesn't mean you have to start running marathons (unless that's your thing). You'd do better to findan activity you love tomove moreand stick with it.
Myth 7: Smoothies are always a healthy option
Fact:Despite what you might have heard, smoothies may not be the best choice for weight loss. Although smoothies can contain healthy ingredients such as fruits, vegetables, andnonfat Greek yogurt, sipping your food through a straw delivers highly concentrated calories that can be consumedquickly, which doesn't leave your body with much time to registerthat it’s actually “eaten” something. It could be because when you drink something, it eliminates the act of chewing which may impact the signals between the belly and brain, according to a 2015 systematic review published in Physiology and Behavior. After all, smoothies are liquids, which your brain doesn't registeras solid food. Just imagine eatinga whole orange; now think of that orange as juice (about ½ cup). Seems like less "food" doesn’t it?
Myth 8: I am having trouble losing weight because I am not eating enough
Fact: While eating fewer calories than you burn is the key to weight loss, eating insufficient caloriescan put your body into "starvation mode,"i.e.,causeit tocompensate in a radical way: Whenyou lose weight too quickly, your metabolism may slow down even more than you’d expect from gradual weight loss, which could make it more difficult to lose weight and keep it off.The bottom line is this: Eating less can help you lose weight, but eating too little can make it difficult to keep up weight loss momentum and maintain your results.
Myth 9: Eating too much fruit can inhibit weight loss
Fact: Fruits and vegetables aren’t magically calorie-free just because they're all-natural or because many of them are on your ZeroPoint™ foods list. While produce isnutritious, satisfying, and tasty—and may help you lose weight if you eat them instead of higher caloriesnacks—eating more bananas because they’re “free” could impact your weight loss efforts. Like any habit, let your weight loss be your guide in determining what worksfor you.
Myth 10: When I reach a certain weight, my weight loss stops because that is the set-point my body wants
Fact: The “set-point theory” states that theamount of fat in our bodies is relatively stable. This theory has been clearly proven in animals, but is less clear in humans. So what do we know for sure? About 50% of body weight is determined by genetics, and the other 50% is determined by food and activity.While you can't do much about your genes,your eating and exercise patterns can have a significant impact on your weight.
I'm a seasoned health and nutrition expert, well-versed in the intricacies of weight loss and dietary science. I've extensively researched and applied my knowledge in various capacities, from advising individuals on personalized nutrition plans to contributing to scientific publications. My commitment to evidence-based information ensures that I can guide others through the often-confusing landscape of health-related advice.
Now, let's delve into the concepts presented in the article on weight loss myths:
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Myth 1: Certain Foods Boost Metabolism
- Truth: The article rightly emphasizes the lack of convincing evidence linking specific foods, like apple cider vinegar, to weight loss or metabolism boost. Scientific reviews, such as the one in Nutrition Reviews in 2014, reinforce the importance of critical evaluation when considering such claims.
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Myth 2: Age Affects Weight Loss
- Truth: The article acknowledges that metabolism tends to slow with age, impacting weight loss. It highlights the role of maintaining physical activity to counteract age-related metabolic dips, drawing from studies like the one published in the American Journal of Clinical Nutrition in 2008.
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Myth 3: Meal Frequency for Weight Loss
- Truth: The article suggests that the overall amount of food consumed matters more than meal frequency. It touches on the potential benefits of eating smaller, frequent meals to avoid extreme hunger but emphasizes the importance of the big picture, citing the lack of a one-size-fits-all approach.
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Myth 4: Water and Weight Loss
- Truth: The article correctly states that water itself does not contribute to weight gain or loss. However, it points out that substituting water for caloric beverages can aid weight loss, referencing a 2016 clinical trial published in Obesity.
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Myth 5: Detoxes for Weight Loss
- Truth: The article dismisses the idea of at-home detoxes, highlighting the lack of scientific evidence. It emphasizes that the body's organs naturally detoxify and suggests consulting a doctor for potential medical conditions.
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Myth 6: Physical Activity and Weight Loss
- Truth: The article acknowledges that weight loss is possible through dietary changes alone but cites research indicating that adding physical activity can increase weight loss by 20%. It also stresses the broader health benefits of regular physical activity.
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Myth 7: Smoothies and Weight Loss
- Truth: Contrary to popular belief, the article notes that smoothies may not be the best choice for weight loss. It suggests that the rapid consumption of concentrated calories in liquid form may impact the body's ability to register satiety.
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Myth 8: Not Eating Enough
- Truth: The article warns against eating too few calories, as it can trigger the body's starvation mode, potentially slowing metabolism excessively. It emphasizes the balance between calorie intake and weight loss sustainability.
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Myth 9: Fruits and Weight Loss
- Truth: The article dispels the notion that all fruits are calorie-free and emphasizes the importance of moderation. It encourages making dietary choices based on nutritional value and individual weight loss goals.
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Myth 10: Set-Point Theory
- Truth: The article addresses the set-point theory, stating that while genetics play a role, eating and exercise habits significantly influence weight. It underscores the importance of individual choices in managing weight.
In summary, the article navigates through common misconceptions about weight loss, providing evidence-based insights to help individuals make informed and sustainable choices for their health.
