Nowadays, 2 out of 5 adults are either obese or overweight. Most people have lazy or slow lifestyles, making them obese every day. Fast food and high-sodium foods are also another reason for the increase in weight. Deterring this, some people follow a few popular medical weight loss tips that they think are the most effective. Conversely, after much research, we have found that they are nothing but a bunch of myths.
Weight loss is often surrounded by numerous misconceptions that can mislead individuals on their weight loss journey. These myths create unrealistic expectations and can derail progress, making sustainable weight loss seem unachievable. Let’s debunk the top 5 misconceptions about weight loss to enable you to separate fact from fiction.
Why Medical Weight Loss Myths Are Dangerous?
Most people blindly follow a series of popular myths to lose weight. One common weight loss industry trend is that removing whole food groups from their diets, such as fats or carbohydrates, is the key to losing weight.
While some diets advocate for restrictions, it is important to note that our bodies need a balanced consumption of healthy foods to function properly. Another common myth centers on the notion that all calories are created equal. This implies that you can savor fast and high-fat foods at restaurants if they fit your desired calorie intake.
However, the quality of calorie intake matters just as much as the quantity. An imbalanced diet composed mainly of nutrient-poor foods can often lead to atrocious diseases such as kidney and digestive ailments. Additionally, diets like the ketogenic, carnivore, or grapefruit diet usually promise instant body weight reduction but may lack the scientific backing for long-term sustainability.
It is crucial to approach these dietary trends cautiously and seek advice from the Medical Weight Loss Clinic before starting any massive changes to enable you to lose weight. Now, let’s blow off some of the most common myths you will find persisting in weight loss today.
Common Weight Loss Myths That Need to Debunk
Now you know that not all diets and Weight Loss Medications suit all kinds of bodies. You must first learn about your body before starting your weight loss plan. Here are the top five myths that we addressed and debunked.
Myth #1: 'Eat Less, Move More.'
While a calorie deficit is essential to reducing body weight, the human body is complex. Losing weight is more complicated than this oversimplified trend. Therefore, several factors can affect weight gain, which we will explore further.
Sleep
Most physicians recommend adequate rest for adults between 7 and 9 hours per night. Being sleep-deprived can lead to changes in our food intake and appetite. Research has found that inadequate sleep can increase appetite while impacting food choices. When tired, we’re likelier to choose higher-calorie food options. An analysis of 20 studies involving 300,000 people found a 41% increased risk of obesity among adults who slept less than seven hours a night.
Stress
Cortisol is a particular hormone that increases stress levels, primarily in women. It is also an appetite enhancer. When stressed, we are more likely to feel hungry and reach for unhealthy snacks and junk foods to satisfy our cravings. A popular survey by the Australian Psychological Society found that 75% of people turned to food to handle stress.
Hormones
Weight gain during menopause can be due to several factors, the first of which is the changes to our hormones. It is common for many women who may not have had problems with their weight to suddenly struggle to lose or maintain weight once they reach menopause.
About 90% of women going through menopause will face some kind of weight gain once they reach a particular stage of life. When they reach menopause, their hormones like progesterone, testosterone, and estrogen drop, directly impacting how their body stores fat and nutrients.
For a lot of women who face weight gain during menopause, they generally will experience a change in the way that fat is stored around their stomach area, leading to increased weight gain around their midsection.
Though frustrating, there are some effective techniques we can look at to handle our weight gain.
1. Re-analyze Your Eating
Reassessing your diet through your weight loss programs can be beneficial when looking to reduce menopausal weight gain. If you have been eating a certain way your whole life and it has worked for your body, it can be immensely frustrating when it no longer feels effective during menopause.
2. Prioritize protein
Eating plenty of protein with each meal and snack throughout the day is one way to help you feel fuller for longer and maintain and build muscle while losing weight.
3. Build strength through movement
While eating enough protein is essential, you should also focus on different exercises to build strength. These can include resistance training, bodyweight exercises, or weightlifting to help maintain muscle mass.
Before making any changes to get more Medical Weight Loss Benefits, speak with your doctor or healthcare professional, who can help ensure they are safe for you.
Myth #2: Carbohydrates must be avoided at all costs
Low-carb diets have been popular in diet culture for years: the Atkins Diet, the South Beach Diet, the Cabbage Soup Diet, and more. However, research has found that a low-carb eating style results in similar weight loss to other ways of eating, such as low-fat.
Therefore, a low-carb approach can be practical for some people yet less helpful for others. On the contrary, each weight loss management journey is different.
Low carb
Low-carb diets involve eating about 120 grams of carbohydrates daily. For instance, a cup of cooked brown or white rice has about 40 to 45 grams of carbs. When considering a low-carb diet, it’s also important to consider why carbohydrates are essential for our health and what they provide to our body.
They are essential for providing B vitamin nutrients, which are massively important for brain function and energy production.
Good-quality carbohydrates are also fiber-rich and essential for healthy bowel movements and gut health. Fiber also stabilizes our appetite and helps us feel fuller for longer.
Finding the right balance of good-quality carbohydrates is important to achieving a healthy weight, regardless of whether you choose a low-carbohydrate diet.
Very Low-Carb
A very low-carb diet, which could be something such as a keto diet, is between 20 and 50 grams of carbohydrates per day. A ketogenic diet is a low-carb, high-fat continuous eating plan developed to induce a state of ketosis in the body. After a while, it mainly burns fat for energy instead of carbohydrates.
Is there anything that is considered a 'good carb'?
Yes, there is! Good-quality carbohydrates include whole grains because they are less refined than their more processed alternatives, meaning they contain more nutrients.
These include brown rice, quinoa, free-grain bread, rolled oats, and starchy vegetables like potatoes, sweet potatoes, and corn. These nutrient-dense foods prove that carbs can support weight loss while balancing energy intake.
If you’re working towards a low-carb diet, consider including good-quality carbs, such as non-starchy vegetables containing essential nutrients and additional fiber.
These include leafy greens, tomatoes, and capsicum—all colorful veggies low in carbohydrates and calories but packed with fiber. Aim for about a fist-size portion of good-quality carbohydrates with each meal.
Myth #3: Drinking lemon water melts fat
The origins of this diet myth go back to the 1940s when Stanley Burroughs was credited with creating it.
Burroughs created what he loved to call the ‘master cleanse.’ We can credit this method with transforming the juice fast craze and other fad diets. Stanley’s method of losing body fat permitted no food, only lemon-infused water and tea flavored with cayenne pepper and maple syrup.
In years since, various celebrities and influencers have tried similar versions of this lemon water diet to lose weight quickly. Most of you know detox water, which is still in trend to make your body toxin-free.
However, severely restricting food groups and skipping meals disrupts the body’s regular functioning, meaning that while you can lose fat in a short period, as soon as the diet is stopped, you are likely to regain weight again instantly.
Is there merit to using lemon water in a balanced weight-loss diet?
Not really, but it does have some potential health benefits. Lemon water can be a constructive way to increase hydration while losing weight, mainly if drinking too much water is difficult.
Hydration is vital for regulating body temperature, supporting healthy bowel movements, and managing appetite—but it does not burn fat.
While lemon water won’t cause weight loss, research has found that it might help reduce blood sugar spikes.
One study found that drinking lemon juice before a meal rich in carbohydrates can help reduce the blood sugar spike. However, you would need three lemons of juice for this to have an effect. Quantity can be less or more how your body is reacting to huge amounts of vitamin C.
Be careful, as drinking more lemon water or infused drinks could impact the wear and tear of your teeth if you consume it frequently for a long time.
Myth #4: Strict calorie restriction is the only way to lose weight Instantly
Excessive or strict calorie restriction is not the only way to lose weight. Let’s examine a few reasons for this phenomenon.
It is important to acknowledge that for instant weight loss, we need to have a calorie deficit. However, when we go far below the calories our body needs. It means we are not fueling our bodies well enough to perform routine tasks.
The story of strict calorie restriction in diet culture is the most common one. It is also known as yo-yo dieting, involving reducing your total calorie intake diet so drastic that it is hard to maintain.
The biggest demerit of calorie deficit is that after eating fewer calories than your body needs, you return to eating more calories and, more often than not, gain weight once more.
This unsustainable cycle demonstrates that an extremely low-calorie diet is not sustainable in the long term. We should aim for sustained weight loss through a balanced diet, physical activity, and other healthy lifestyle habits.
Myth #5: Weight loss should be linear
No one loves a setback, mainly when you have dedicated energy to weight loss efforts. But knowing this is often a common experience when losing weight can be comforting.
If you are facing much slower progress than expected, reflect on your Physician-Supervised Weight Loss program. This includes not just the numbers on the scales but other progress measures like clothing size, waist measurements, and any other habits you are changing along the way.
Remember that consistency is crucial and will be vital to your weight loss journey and progress.
Here are some popular diets that can help you lose weight:
- Low-Carbohydrate Diets
Ketogenic Diet: This diet restricts carbohydrates and focuses on healthy fats and proteins.
Atkins Diet: Like the ketogenic diet, it emphasizes protein and fats while limiting carbohydrates. - Mediterranean Diet
It emphasizes fruits, vegetables, whole grains, legumes, fish, and olive oil. It is also known for its heart-healthy advantages and can promote weight loss.
- DASH Diet
It is designed to lower blood pressure but can also help with weight loss. Moreover, it focuses on whole grains, fruits, vegetables, low-fat dairy, and lean protein. - Intermittent Fasting
This popular diet involves cycling between periods of eating and fasting. It can enable you to reduce calorie intake and promote weight loss. - Plant-Based Diets
It mainly focuses on plant-based foods like fruits, vegetables, whole grains, legumes, and nuts. Moreover, it can be highly effective for weight loss and overall health.
Final Thoughts
Navigating the weight loss world can be overwhelming, especially when confronted with misinformation. Understanding these common myths helps you make better decisions about your weight loss journey and health. Medical weight loss is not about quick fixes or extreme measures—it’s about finding a sustainable approach that works for your body and lifestyle. By debunking these myths, you can take a more realistic and healthier path toward achieving your weight loss goals.
If you are considering medical weight loss, consult a doctor who can provide evidence-based advice tailored to your needs. Remember, the journey is personal, and there’s no one-size-fits-all solution.
FAQs
Apart from diet, bariatric surgery can be the best medical way to reduce weight and gain desired results in a short time.
Appetite suppressants are among the most effective medications for weight loss, supported by many users and research results.
You can join various weight loss programs to become healthy and fit. You must consult your nutritionist for tailored advice.
A medical weight loss process can help you lose weight safely and effectively. Most physicians offer customized treatments that suit your lifestyle. These may include nutrition, exercise, medication, or weight loss surgery. Your tailored plan may involve a combination of these options at different points throughout your care.