When it comes to weight loss, even a casual web search will result in a firehose of so-called advice that runs the gambit from nutritional (limit carbs, eat legumes) to behavioral (shoehorn all your calories into 8 hours a day) to mind games (eat light foods on dark plates, and vice versa). How to separate common weight loss myths from advice that works?
It’s pretty easy to sniff out the outlandish and poorly researched tips. (“Can vaping cause weight loss?” Um, no.) However, many weight loss myths sound legit but melt under the glare of a scientific microscope. Here are five that have persisted far too long, as well as the truths to bust these myths for good.
Myth #1: You should cut fat from your diet
To lose fat from your body, you should stop eating it, right? Not true. Your body needs fat for energy, to build cells, to help in blood clotting, and so much more. But all fats aren’t the same, so here’s a quick primer:
- Saturated “bad” fats (think meat, full-fat dairy, and lots of commercially prepared foods, including cookies and other baked treats) have been linked to high cholesterol and other health issues, so it’s recommended that we limit those.
- Unsaturated “good” fats include monounsaturated fats (in healthy oils like olive and peanut, as well as avocados and many types of nuts) and polyunsaturated fats (like omega-3 and omega-6 fatty acids in fatty fish, flaxseeds, walnuts, and more). These are the fats that our bodies need for the processes mentioned above. They also help give you a feeling of satiety, or fullness, when eating. This can be a big help when you’re hoping to slim down.
Research shows that the smartest strategy, when it comes to weight loss and your general health, is to greatly limit saturated fats. A diet that’s low in those fats but includes high-quality fats, on the other hand, contributes to weight loss and helps prevent certain types of cancer, as long as total calorie intake is at a healthy level.
Myth #2: New weight loss medications are mostly hype
This one can be considered the newest myth, says Heather Hinshelwood, M.D., chief of medicine at the Fraum Center for Restorative Health in South Carolina.
“The story that’s gaining traction is that GLP-1s are vanity medications, that people are using them just to look better,” she says. “That’s a growing myth that needs to end before it gets started. The fact is, the benefits we’re seeing with these medications is mind-blowing—they truly have the potential to renew our health as a society.”
Drugs like semaglutide, tirzepatide, and liraglutide may turn out to be effective for far more than diabetes weight loss. For example, research from the National Institutes of Health suggests semaglutide could be used to reduce the severity of liver disease in some cases. Learn more about how semaglutide can supercharge your weight loss efforts.
Myth #3: You’ll see results within weeks
Contrary to the breathless claims you see on social media, sustainable weight loss takes time.
When there’s a sudden shift in habits, such as eating in a different way or combining those dietary changes with more exercise, it makes sense that you’d start to see physical changes within one or two weeks as your body adjusts. Except that’s not how it works, according to Sarah Wolff, D.O., an osteopathic physician specializing in family medicine and director of clinical curriculum at Western University of Health Sciences in Oregon.
“If there’s one persistent myth, it’s that people expect to see noticeable changes within two to three weeks after starting a new program,” she says. “However, most people don’t, and that leads to discouragement and a belief that what they’re doing won’t work at all.”
That’s why research into weight loss tends to have longer timeframes, such as 12 weeks to see even modest results. One study suggests weight-loss programs should actually consider 52-week programs for optimal effectiveness.
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Myth #4: You must eat breakfast every day in order to lose weight
Do a deep dive into the research, and you can find a host of studies supporting this myth—and just as many (or more!) that don’t.
The journal Critical Reviews in Food Science and Nutrition did exactly this kind of deep dive into this widely repeated belief and summarized it this way: Yes, there’s some observational evidence of a connection between a lower BMI and eating breakfast regularly. But there are so many factors that contribute to obesity and overweight, as well as weight loss, that making a rule about this one meal of the day is too simplistic.
Some people can’t bear the thought of eating first thing; others feel they can’t function without it. What’s more important is what you eat throughout the day, and talking to your doctor about the best choices for you, personally. And if you are going to eat breakfast, the best option is a mix of protein, fiber, healthy carbs, and a little healthy fat.
Myth #5: There’s a best approach to weight loss
This may be the most pervasive—and pernicious—myth of all: That there’s one proven strategy that people are overlooking.
Even strength training, which has plenty of evidence behind it for body composition changes, may not work for someone with more complicated weight-loss variables like hormonal dysregulation or a chronic condition. Even many lifestyle habits beyond dietary choices can sabotage progress, says Dr. Wolff.
“Undiagnosed sleep apnea can be a common reason for why you do all the right things and can’t lose the weight, as an example of a condition that can affect your progress,” she adds. “There’s also stress, which can not only affect weight loss but also have a tremendous impact on your quality of life, creating a ripple effect on your physical and mental health.”
Myths like these are why taking a more tailored and personal approach is so crucial, she says. There’s no quick fix, secret shortcuts, or overlooked strategies that can amplify weight loss. Instead of chasing myths, Dr. Hinshelwood suggests a stronger focus on consistency, professional guidance, and patience as you progress.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now or take our short quiz to see if you qualify.
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