The goal of losing weight and keeping it off may seem impossible at times, especially if you’ve tried many times before and failed. If this sounds like you, don’t worry—you aren’t alone. A survey conducted by the Johns Hopkins Bloomberg School of Public Health found that most people who have tried to lose weight believe it is difficult to achieve and maintain weight loss over time, and they also tend to hold on to 10 common myths about losing weight that are actually keeping them from reaching their goals. Learn how to stop believing these 10 myths about losing weight and start achieving your goals with the following tips.
Myth 1: Eating healthy and being active will make you lose weight
The truth is, there is no one-size-fits-all approach to weight loss. What works for one person may not work for another. And while eating healthy and being active are important for overall health, they may not necessarily lead to weight loss.
Myth 2: All calories are created equal
The truth is, your body metabolizes different types of calories at different rates. For example, a study in the American Journal of Clinical Nutrition found that people who ate a diet high in refined carbohydrates (white bread, white rice, and pastries) had a higher risk of belly fat than those who ate more complex carbs (like whole-wheat bread and brown rice).
Myth 3: Starvation mode won’t make you lose weight
Starvation mode is when your body starts to hold on to fat because it thinks it’s not getting enough food. This can happen when you cut calories too drastically or go for long periods without eating. Contrary to popular belief, starvation mode won’t actually help you lose weight. In fact, it can actually make you GAIN weight because your body will start to hold on to every calorie you consume. So if you’re trying to lose weight, don’t fall for this myth!
Myth 4: If you exercise more, you’ll lose more weight
This may seem like common sense, but a lot of people believe that the more they exercise, the more weight they’ll lose. Unfortunately, this isn’t always the case. In fact, sometimes people who exercise a lot end up gaining weight because they offset their workouts with unhealthy eating habits.
Myth 5: Water is the best drink for losing weight
Water is essential for our bodies, but it won’t help you lose weight. In fact, drinking too much water can actually lead to weight gain. When you drink a lot of water, your body starts to store it as glycogen, which can lead to water retention and bloating. So if you’re looking to lose weight, stick to calorie-free drinks like green tea or coffee.
Myth 6: Supplements can help you lose weight faster
The truth is, there’s no magic pill that will help you lose weight. In fact, most supplements are a waste of money. If you’re looking to lose weight, the best thing you can do is focus on eating healthy and exercising regularly.
Myth 7: Always eat three meals a day
Skipping meals can actually help you lose weight. When you skip a meal, your body goes into starvation mode. This means that it starts to hoard calories and burn them more slowly. So, if you’re trying to lose weight, skipping a meal here and there can actually help you reach your goal.
Myth 8: Don’t weigh yourself every day
The number on the scale may fluctuate day-to-day, or even hour-to-hour, but that doesn’t mean you’re not making progress. In fact, checking in with the scale on a regular basis can actually help you lose weight and keep it off. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that people who weighed themselves every day lost more weight than those who didn’t.
Myth 9: The scale is your enemy
The scale is one tool to measure your progress, but it’s not the be-all and end-all. If you’re working out and eating healthy, don’t obsess over the number on the scale. Instead, focus on how you feel and how your clothes fit.
Myth 10. Diets don’t work
The problem with diets is that they’re often based on unrealistic expectations and they’re not sustainable in the long-term. If you want to lose weight and keep it off, you need to make lifestyle changes that you can stick with for the long haul.