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Weight loss can be a complicated, confusing, and emotional process, with conflicting advice coming from every direction. Maybe your parents or friends have influenced your eating habits through harmful comments — no matter how well-intentioned. Or you’re holding on to now-debunked teachings from high school health class. For many, social media trends (looking at you, “What I eat in a day” trend) are creating doubt about what we’re eating.
It’s important to understand that the process is different for everyone and to separate fact from fiction. So let’s get into some of the most common myths about losing weight and the truth behind them.
Myth: Skipping meals is a good way to lose weight quickly.
Reality: Skipping meals can slow down your metabolism and actually make weight loss harder — among other harmful effects.
Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients — vital for maintaining a healthy weight over time. Not to mention, skipping meals can lead to overeating or overindulging in unhealthy snacks later on, which could actually cause you to gain weight. Eating smaller, more frequent meals throughout the day can help you stay on track and avoid hunger pangs.
Remember, eating regular meals with lots of nutritious whole foods like fruits, vegetables, lean proteins, and complex carbohydrates will give you the energy and focus you need to continue to make better decisions about what foods you’re eating. It’s a cycle! Eating nutritious meals regularly can help you maintain a healthy weight and feel your best.
Myth: Eating late at night causes weight gain.
Reality: Late-night snacking won’t make you gain weight — as long as you keep a few things in mind.
“It is a myth,” says dietician Sinan Ozyemisci, MS, RDN. “Eating late at night is not a direct cause of weight gain.” However, he notes that as with everything, there are caveats. For instance, if you’ve already met your calorie-count goal for the day, eating late at night leads to overconsumption.
“Or if we sit in front of the TV, there’s often no portion control,” says Sinan. “If I’m at a movie, I’m not counting how many pieces of popcorn I’m eating throughout that movie. I’m just eating that king-size popcorn. I think portion control kind of goes out the window when it’s later in the day.”
Another factor to consider is how eating late at night might affect your sleep. Eating right before bed can mean going to sleep feeling uncomfortable for many, whether that’s due to feeling full or consuming a lot of sugar that prevents you from sleeping soundly. “The next day, you’re going to be operating on less sleep, which is essentially going to lead your body to want more calories in order to operate at an optimal level” explains Sinan.
Therefore, it’s important to consider the types of food and the portions you eat. Eating late at night is fine as long as you’re eating a balanced diet, so don’t let the myth of late-night eating and weight gain keep you from enjoying a healthy snack or meal. With mindful portion control and nutritious food choices, you can enjoy your favorite late-night treats without any guilt.
Myth: Doing tons of cardio will help you burn fat more quickly.
Reality: Cardio alone is often not enough to lose weight.
It’s important to combine cardio with strength training and a healthy diet. Together, these three components can help you create an effective weight loss plan.
While cardio can help boost your metabolism and burn calories, strength-training exercises are excellent for weight loss because they require the body to expend more energy (aka burn more calories). In short, you gain more muscle mass and lose more weight. A healthy diet provides the fuel your body needs to keep up with your exercise routine. Working out regularly, eating balanced meals, and keeping track of your calorie intake are key components of a successful weight loss plan. Remember that consistency is key — the more you stay on track, the better results you’ll see in the long run.
Myth: Drinking water will help you lose weight.
Reality: This is true! Kind of.
Water isn’t a magical serum that will lead you to shed pounds. That said, drinking water can help with weight loss when part of an overall healthier lifestyle. For instance, drinking plenty of water throughout the morning was found to suppress appetites in those categorized as “normal weight,” but didn’t have a noticeable effect on those categorized as overweight or obese.
One proven fact, however, is that staying hydrated makes exercise easier, helping you work out longer and at higher intensities. Who doesn’t want to make the absolute most out of every workout?
Myth: Eating less than 1,000 calories per day will help you lose weight.
Reality: Eating too few calories can actually make it harder for you to lose weight in the long run.
Eating too few calories can lead to fatigue, cravings, and binging, and it can slow down your metabolism. Eating a healthy, balanced diet with the right number of calories is key to successful weight loss. Plus, it’s important to make sure you get enough vitamins and minerals in your diet, which can be hard on a low-calorie diet.
Eating fewer calories than your body needs to fuel basic functions can also cause other health issues and affect every organ system in the body. Your body will start to break down its own tissues, and muscles are the first target. This includes your heart, which can start to react by lowering your heart rate and blood pressure and increasing your risk for heart failure over time. Other consequences include:
- Feeling weak, tired, or irritable
- Having dry, dull skin and brittle hair, or experiencing hair loss
- Getting sick more often and more severely
- Not having the ability to get warm
One option would be to eat five small meals a day, with each meal having between 300 and 500 calories. This will help keep your energy levels up while making sure you don’t go over your calorie limit for the day. Of course, this is just a general recommendation, and we all have different dietary needs.
It’s a good idea to learn your unique metabolic rate and caloric intake recommendations — which is exactly what the Evolt body composition scanner does. And the good news is, each AF gym has an Evolt scanner that can analyze your unique body with more than 40 different types of measurements. Ask your Coach or gym staff about setting up an appointment to get the easy 60-second scan.
Talk to your doctor if you have specific dietary concerns or questions.
Related article: How to Listen to Your Hunger and Fullness Cues
Myth: Eating salads every day will lead to weight loss.
Reality: Salads are a great way to get in lots of nutrients, but they won't necessarily lead to weight loss.
If you’re adding high-calorie toppings like cheese, creamy dressing, and croutons, your salad could be counterproductive to your weight-loss efforts. To make sure your salads are helping and not hindering your goals, opt for healthy toppings like grilled chicken, nuts, seeds, or avocado.
Another concern with eating only salads is that you’ll be depriving yourself of the foods you love, which often leads to junk food cravings. Part of maintaining a long-lasting relationship with healthy eating is indulging now and again!
Myth: Eating fatty foods will make you fat.
Reality: Eating healthy fats in moderation will not lead to weight gain.
There’s a misconception that foods labeled as “low fat” or “reduced fat” are always a healthier choice, but in reality, there are absolutely healthy fats — and your body relies on them. Fasts found in olive oil, nuts, and fish can help you feel full for longer and provide essential fatty acids that your body needs to function.
Of course, it’s important to be mindful of portion sizes and limit unhealthy trans and saturated fats. Eating too much unhealthy fat can lead to weight gain. Strive for balance by including plenty of fruits and vegetables in your diet as well.
Related article: 8 Easy Tips to Make Eating Healthy Simple
Myth: Carbs are bad for you.
Reality: Carbohydrates are an important part of a balanced diet.
We’ve all heard it: Carbs are bad. Fad diets and misleading headlines drill this into our heads from a young age. The truth is, this is old news. In fact, carbs are your body’s preferred source of energy (which is good news given that cutting carbs from your diet completely is an unsustainable approach to weight loss).
Whole grains like oats, quinoa, and brown rice are complex carbohydrates that can provide your body with energy and essential vitamins and minerals.
Eating these healthy carbs in moderation can help your body maintain a healthy weight, improve digestion, and even lower your risk for chronic diseases. By avoiding processed foods with added sugars and opting for nutrient-dense whole grains, you can ensure that carbohydrates are a beneficial and essential part of your diet.
Myth: Healthier foods are more expensive.
Reality: It is possible to eat healthily on a budget, but it may require some effort, planning, and creativity.
Yes, whole or minimally-processed foods like fruits, vegetables, whole grains, and lean proteins can be more expensive than their processed counterparts. Some studies have shown that healthier foods tend to be more expensive than their unhealthy counterparts. In 2013, for instance, the Harvard School of Public Health found that it costs an average of $1.50 more per day to eat healthily.
But the study only looked at the cost per calorie, rather than the cost per serving. Essentially, it compared the cost of 200 calories worth of cake to 200 calories worth of broccoli. Of course, the piece of cake would add up calories much, much quicker than the broccoli. So, instead of focusing on calories alone, make sure you focus on nutrient-rich foods that fill you up with fewer calories. The result: eating less and saving money overall.
There are other great ways to make sure healthy eating is more affordable, including:
Buy nonperishable foods in bulk. There are tons of nutritious canned, frozen, and dry foods that you can buy in large quantities at a lower cost — without the fear of them going bad. “I think canned beans are one of the No. 1 sources across the board,” says Sinan. “They’re a great protein source for our vegan and vegetarian population, as well as the meat eaters.” His other top picks include:
- Quinoa
- Oats
- Canned salmon
- Canned chicken
- Nuts
- Dried fruits
Eat in. Dining out is a good example of when it actually costs more to eat generally less healthy foods. Not to mention, cooking for yourself means knowing exactly what ingredients are in your meals.
Plan ahead. We know, it’s easier said than done. But it’s a habit that you CAN form and the benefits are great. Planning meals and grocery lists ahead of time can help you save money by ensuring that you’re only buying what you need for specific recipes, rather than unnecessarily stocking up on ingredients.
While these tips can help make a big difference in the way you approach healthy eating, the reality is that sometimes, healthier food choices can be more expensive. But we ask: What’s more important to invest in than your health?
Myth: All calories are equal.
Reality: The source of calories affects how your body uses them.
One calorie provides the same amount of energy as the next, but not all calories pack the same punch when it comes to the nutritional value they deliver — or how your body responds to them. What makes them different? The food source they come from. Some sources may provide more beneficial nutrition than others. For example, 100 calories from carbohydrates will be processed differently than 100 calories from fat.
Consuming high-calorie processed foods that are low in nutrition can lead to weight gain because they don’t provide your body with sustained energy or important nutritional components.
Various calorie sources can also affect hunger and fullness differently. Eating protein-rich foods like meat, eggs, and nuts can make you feel fuller for longer than if you were eating carbs or fat alone.
So when it comes to calories, quality does matter! It’s important to pay attention to the source of calories when making dietary decisions. What matters most is choosing nutrient-dense foods that provide a balanced intake of macronutrients, micronutrients, and other beneficial substances.
The bottom line is this: Weight loss is a complex and individual process. There is no one-size-fits-all approach to weight loss, and it’s important to find a plan that works for you and your lifestyle. With the right guidance and support, you can successfully reach your goals!
Want to better understand your own unique health journey? New membership with Anytime Fitness includes a free fitness consultation with a Coach, where you’ll discuss your personal health and fitness goals — and how to reach them.
