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?<\/p>\n\n\n\n
It\u2019s pretty easy to sniff out the outlandish and poorly researched tips. (\u201cCan vaping cause weight loss?\u201d Um, no.) However, many weight loss myths sound<\/em> 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.<\/p>\n\n\n\n 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\u2019t the same, so here\u2019s a quick primer: <\/p>\n\n\n\n Research<\/a> shows that the smartest strategy, when it comes to weight loss and<\/em> your general health, is to greatly limit saturated fats. A diet that\u2019s 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. <\/p>\n\n\n\n This one can be considered the newest myth, says Heather Hinshelwood, M.D.<\/a>, chief of medicine at the Fraum Center for Restorative Health in South Carolina. <\/p>\n\n\n\n \u201cThe story that\u2019s gaining traction is that GLP-1s are vanity medications, that people are using them just to look better,\u201d she says. \u201cThat\u2019s a growing myth that needs to end before it gets started. The fact is, the benefits we\u2019re seeing with these medications is mind-blowing\u2014they truly have the potential to renew our health as a society.\u201d<\/p>\n\n\n\n Drugs like GLP-1 may turn out to be effective for far more than diabetes weight loss. For example, research<\/a> from the National Library of Medicine suggests GLP-1 may be an effective treatment for some types of liver disease. Learn more about how GLP-1 can supercharge your weight loss<\/a> efforts.<\/p>\n\n\n\n Contrary to the breathless claims you see on social media, sustainable weight loss takes time. <\/p>\n\n\n\n When there\u2019s 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\u2019d start to see physical changes within one or two weeks as your body adjusts. Except that\u2019s not how it works, according to Sarah Wolff, D.O.,<\/a> an osteopathic physician specializing in family medicine and director of clinical curriculum at Western University of Health Sciences in Oregon.<\/p>\n\n\n\n \u201cIf there\u2019s one persistent myth, it\u2019s that people expect to see noticeable changes within two to three weeks after starting a new program,\u201d she says. \u201cHowever, most people don\u2019t, and that leads to discouragement and a belief that what they\u2019re doing won\u2019t work at all.\u201d <\/p>\n\n\n\n That\u2019s why research into weight loss tends to have longer timeframes, such as 12 weeks to see even modest results. One study<\/a> suggests weight-loss programs should actually consider 52-week programs for optimal effectiveness. <\/p>\n\n\nMyth #1: You should cut fat from your diet<\/h2>\n\n\n\n
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Myth #2: New weight loss medications are mostly hype<\/h2>\n\n\n\n
Myth #3: You\u2019ll see results within weeks<\/h2>\n\n\n\n