It seems like weight loss advice is so common now. Everyone has an opinion and almost all of them are contradicting each other (or so it would seem). The facts are so hard to separate from the fiction.
Let’s get past “who’s right” and let’s focus on “what’s right.” Because what gets results is what we should all be focusing on! Below are a few weight loss “myths” I’ve come across and the truth behind them.
Myth: Calories cause weight gain, and fewer calories are the path to weight loss
Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories do matter.
But, they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause.
People eat too many calories, but it’s not always because they’re hungry.
People eat for a ton of reasons besides hunger. It could be that they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.
Calories are a way of measuring what we put into our bodies, but low cal processed foods ( remember those 100 calorie packs and those packaged frozen “diet” meals) are not the answer to weight loss.
PS. Incorporating lots of veggies and lean meats into your diet is a great way to bulk up on nutrients without adding those unwanted calories into our diets. It is pretty hard to be overweight on a diet full of whole plant based foods! Make them the bulk of your diet and add in some lean proteins!
Myth: “Eat less move more” is good advice
Well, then we’re all in great shape, right? Because people have been doling out this advice (myth) for years.
The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).
Even if people can happily and sustainably follow this advice (which most don’t), it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with, medications we are taking or our exposure to compounds that are “obesogenic.” New word, right? Obesogenic: likely to cause someone to become excessively overweight.
That doesn’t mean that exercise isn’t important. In fact, it’s incredibly important for our health. But simply eating less and moving more is not the best way toward weight loss because there is so much more to consider.
Myth: A calorie is a calorie
Can we please put this one to rest already?
Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.
For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.
Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.
The calories you are putting in your body are completely different than the calories you are putting in your body from a plate full of broccoli. (And you would have to eat a TON more broccoli to get those same calorie counts!)
Myth: There are magic “weight loss” potions
There is no magic pill for weight loss. Period. There are indeed products that can assist you in making good food choices, giving you proper hydration and electrolytes, feeding your gut bacteria to aid in better health, and supplements to assure that you are getting proper nutrients in conjunction with a healthy diet. But rest assured, there is no magic weight loss “tea” or pill.
Weight loss happens when you are moving your body, eating the right foods in the right amounts for your own body, and building your diet on whole foods and avoiding the processed stuff. Weight loss happens when you eat slowly and pay attention to your body cues and adjust accordingly.
Are you looking for more info on jumpstarting your health journey without “going on a diet” or crazy food restrictions? Join me at www.refreshyourplate.com/5DR to get 5 days of free healthy tips delivered right to your inbox.
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