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Top 13 Weight Loss Myths You Should Know About

Have you been unable to lose weight because of these weight loss myths? This post will help you understand the top 13 weight loss myths so that you can break free from them and achieve your weight loss goals.

Myth #1: Losing weight is a linear process

Most people think that they will consistently lose weight.

However, your weight loss journey can be quite the opposite. Some days you may seem to lose weight and on other days you may have even gained some weight.

This is because your weight will be dependent on how much food is present in the digestive system on that particular day.

It may also fluctuate because your body retains water or has lost water depending on how much salt you have eaten.

Water weight fluctuation can occur very commonly in women during their menstrual cycle.

So, as long as you are losing weight gradually, you should not worry about the day to day fluctuations.

Myth #2: You can lose weight using supplements

Many people think that just by taking some supplements like protein or fat burners they will lose weight.

This is just a myth spread by the supplement companies for their profit.

Most of these supplements will not help you lose weight. The only way to lose weight is to go in a calorie deficit where your body burns more calories than what you consume.

Fat burners might help you maybe 5% or so when you are in a calorie deficit with a good nutrition.

But most supplements will not work and those people that claim it works are under the placebo effect where it is just their mind that convinces them about it. The main reason they lose weight is because they have cleaned up their diet and are now in a calorie deficit.

So, stop worrying about what supplements you need to consume for weight loss. Rather, focus on your diet and exercise so that you are in a calorie deficit to lose weight.

Myth #3: Obesity is all about willpower

Most people think that one is obese because the person does not have the willpower to overcome obesity.

While this can be true for some people, it could also be that some people are suffering from some form of a disease that leads to obesity.

Diseases such as hypothyroidism can potentially cause people to become obese.

Leptin is a hormone that signals to the brain whether there are sufficient fat stores in the body. When the leptin levels fall, the body signals the brain that it is starving.

When people have leptin insensitivity, the body may signal the brain that it is starving even though it actually is not. This will cause one to overeat and become obese.

This does not mean that people should just give up and not do something about obesity. It just means that some people may need to work harder than others to lose weight.

Myth #4: Eat less, exercise more

It is true that weight loss is achieved by a calorie deficit where your body needs to burn more calories than what you consume.

So, it seems logical that if you want to lose weight you need to eat less and exercise more.

However, it is more of a lifestyle change than just a shortcut to lose weight.

One needs to make the changes in their life to have proper nutrition and to incorporate exercise in their life.

Going on a crash diet where one is extreme in restricting calories will be harmful to one’s health.

In addition, once such a crash diet ends, the person will tend to get back to regular eating habits and gain all the weight back.

So, it’s not just simply about eating less and exercising more but it’s more of a lifestyle change where one has to transition to a healthy lifestyle.

Myth #5: Carbohydrates make you fat

There is a general perception that eating carbs makes one fat. This is what started the fad for low-carb diets to lose weight.

People think that carbs make one fat because carbs spike insulin levels in the body. And high insulin levels can cause fat storage.

This is a myth because insulin is used to circulate the nutrients to the cells in the body.

When you eat food, the insulin levels rise so that as the food is digested and absorbed, insulin can allow the nutrients to the cells of the body. This includes fat cells.

Once the food has been digested, the insulin levels return to a base level. Then the body uses the energy from the fat cells.

So, as you can see, the growth and use of the fat cells in the body is a normal process.

And as long as you are in a calorie maintenance, you will not gain fat regardless of the insulin levels.

It is not the insulin that makes you fat, but the calorie surplus due to eating more food than what your body can burn that makes you fat.

Myth #6: Fat makes you fat

This is another of those weight loss myths that are common among people.

We think that if we eat fat then it will get stored as body fat.

As we have already seen, the only way for you to gain body fat is to get into a calorie surplus where you consume more calories than what your body requires.

So as long as you are eating food in a calorie deficit, you will not gain fat.

Of course, junk foods that are high in fat are also usually high in carbs and calorie-dense. This is the reason why eating junk food may cause you to go into a calorie surplus and gain body fat.

It has nothing to do with eating fat but more so with the excess calories that you consume.

Myth #7: All calories can be treated the same

A weight loss myth is that you can eat any type of food and can lose weight as long as you are in a calorie deficit.

It is true that a calorie deficit will make you lose weight and a calorie is just a unit of energy.

However, when the goal is to lose fat and gain muscle, then you need to follow a high-protein diet so that the body gets the essential amino acids that it requires from the protein.

Also, nutrient-rich foods like fruits and vegetables tend to be more filling than nutrient empty foods like cakes or candy.

Myth #8: Eating breakfast helps to lose weight

One of the weight loss myths is that eating breakfast will help to lose weight.

It is believed that eating breakfast will boost metabolism while skipping breakfast will slow it down.

But this is just a myth as studies have shown that eating or skipping breakfast does not make any difference as long as one is in a calorie deficit to lose weight.

Now, whether you should eat breakfast or not is your choice and you should now know that it does not affect your weight loss goals.

Myth #9: All fast food will make you fat

While it is true that there are many fast foods that are calorie-dense and unhealthy, this does not apply to all fast foods.

You can go to a fast food chain like Chipotle and still get a decently healthy meal.

Even if you go to a cheap fast food restaurant, you can order something that is relatively healthy like a burger without the bun and some mashed or baked potato.

You could even get some decent salad options at many such restaurants.

So, if you are short on time and are looking to get a quick meal that is not relatively bad in macros, then these fast food restaurants can offer some options you can live with.

Myth #10: Weight loss diets will work

Weight loss diets can work in the short-term and make you lose a good amount of weight.

However, the problem for most people is that when they decide to follow such a diet, it is temporary. Once they stop with the diet, they tend to gain the weight back if not more.

So, the best way is to approach weight loss as part of a healthy lifestyle change.

This should include a change in eating habits, exercise, and good sleep. Once these changes are made in one’s life, weight loss is a natural side-effect that will automatically be achieved.

This works much better than short-term diets especially ones that make you do something extreme.

Myth #11: People who are fat are unhealthy and people who are thin are healthy

It is true that when you are fat, your risk of diseases like heart disease, type 2 diabetes, and some forms of cancer increases.

However, these diseases can also be found in relatively thin people.

So, it might be possible to have people who are fat yet healthy and people who are thin but not healthy.

A major factor is the fat deposits in the body. The fat that tends to deposit around the organs is more dangerous than subcutaneous fat that is stored under the skin.

Myth #12: Eating before bedtime will make you gain weight

One of the weight loss myths is that eating before bedtime makes you gain weight.

As we have already discussed, gaining weight has to do with a calorie surplus where you consume more calories than what your body burns.

It might be possible that people who eat right before bedtime are actually snacking on junk food.

So, when they gain weight it is because of the excess calories that they are consuming rather than the time when they are consuming food.

Myth #13: Eating more fruits and vegetables will make you lose weight

People think that if they eat more of fruits and vegetables they will lose weight.

However, this will not make you lose weight if you are not in a calorie deficit.

So, if you continue eating junk food that is calorie-dense and then try to eat fruits and vegetables to compensate so that you think you will lose weight then it is not going to happen.

You need to substitute the junk food with the fruits and vegetables so that the number of calories you are consuming reduces due to the low-calorie nature of most fruits and vegetables.

That is the only way you can lose weight eating fruits and vegetables.


I hope this post helped you understand the top 13 weight loss myths that are stopping you from losing weight and achieving the body that you desire.

Do let me know in the comments if you were a victim of some of these myths and whether this post helped you get rid of them to achieve your weight loss goals.

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