DEBUNKED: 12 Biggest Myths About Weight Loss

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The internet is filled with too much information, but rarely of true knowledge and wisdom. Truth be told, there is a lot of bad weight loss advice on the internet. Most of it is either unproven, or literally proven not to work.

In this post, we’ll debunk the most common lies and myths about weight loss that you can find on the internet today.

1. All calories are equal.

There’s some truth to this, but the way we use the term in our daily life is not. Calorie is a measure of energy. Basically, all “calories” have the same energy content.

However, this does NOT mean that all calorie sources have the same effects on your weight.

Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate body weight.

For example, a protein calorie is not the same as a fat calorie or a carb calorie. According to studies, replacing carbs and fat with protein can boost metabolism, reduce appetite and cravings, while optimizing the function of some weight-regulating hormones.

2. Losing weight is a linear process.

It’s either you gain, or you lose, and when you lose, you lose every day. Well, that’s not even close to reality, and you should not even start to believe that.

Losing weight is usually not a linear process. Some days and weeks you may lose, while during others you may gain a little bit. Body weight fluctuates.

3. Supplements can help you lose weight.

Weight loss supplements are basically everywhere! You can see various claims about their effective weight loss powers. But do they really work?

The main reason they can work for some people is the placebo effect. People fall for the marketing and want the supplements to help them lose weight, so they become more conscious of what they eat.

4. Obesity is about willpower, not biology.

“You are fat because you choose to be fat,” says the bully. Yes, only narrow-minded, and misinformed individuals harbor that thinking.

Obesity is a very complex disorder with dozens various contributing factors. It is a multifactorial, and multifaceted condition, and willpower or choice is not the sole reason behind it.

Many scientific studies have shown that there are numerous genetic variables that have been shown to associate with obesity, and various medical conditions (hypothyroidism, PCOS, depression) that can increase the risk of weight gain.

For example, when hormones that are supposed to regulate body weight fails to their job, an individual will more likely become obese. An example of this is the medical condition called called leptin resistance. It’s the hormone that tells your brain that you are already full. If you are leptin-resistant, your brain always thinks you are starving. This is a major cause of obesity.

Obesity is a very complex disorder. There are many genetic, biological and environmental factors that can have a major effect on body weight. It is not just about willpower.

5. You have to eat less and move more.

It is logical to assume that if there is more calories that come out, than calories that come in, you will lose weight. In fact, that’s the truth. That’s how we lose fat.

However, eating less and moving  more really terrible advice for those with a serious weight problem. Studies suggest that most people who follow this advice end up gaining it back, and there are physiological and biochemical reasons for this.

Again, while that seems logical, that’s not how your body works.

6. Carbs make you fat.

Low-carb diets can help with weight loss. That is a scientific fact.

Studies prove that as long as the carbs are kept low and protein intake is high, people lose weight.

While low-carb diets are very effective for weight loss, carbs are not what causes obesity in the first place. Whole, single ingredient carb-based foods are incredibly healthy.

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