Common Weight Loss Myths Busted
Common Weight Loss Myths Busted
As a midlifer looking to lose any weight around the middle there can be an overwhelming array of weight loss advice to choose from. Often with competing opinions. So which are weight loss myths and which are weight loss tips?
Now, I’m slightly hesitant to join in the weight loss debate but with Midlife Menu having a focus on supporting midlifers in their efforts to reduce the belly fat, I can’t really not have an opinion!
So rather than worrying about "who's right" and let's focus on "what's right." And let’s look at what gets results.
So, I’m going to discuss a few of the main weight loss ideas and why you might not want to believe them.
Myth: Calories cause weight gain, and fewer calories are the path to weight loss
Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.
But, they are not the “be-all and end-all" of weight loss; they're important, but they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes.
People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.
If you want to read more about how to avoid overeating, check out this previous blog.
Myth: “Eat less move more” is good advice
Well, then we're all in tip-top shape, right? Because people have been giving this advice for years.
The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple maths equation, right?).
Even if people can happily and sustainably follow this advice, it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.”
I certainly think that exercise is part of a healthy weight loss programme but as they say, you can’t out-exercise a bad diet!
Myth: A calorie is a calorie
Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolised. They can slightly increase your metabolism, just by eating them.
For example, when you metabolise protein you burn more calories than when you metabolise carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.
Here’s another example of a calorie not being a calorie. Different fats are metabolised differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they're metabolised by the liver before getting into the bloodstream and therefore aren't utilised or stored the same way as other fats.
Myth: Buy this supplement/tea/food/magic potion to lose weight
There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.
There are products that make these claims, and they're full of garbage (or shall I say "marketing gold?"). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off.
The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product. The best diet is the one that you can stick to, and enjoy, whilst maintaining great health.
Weight loss tips to reduce the midlife weight around the middle
Get rid of the refined sugars, processed carbs and sugary drinks and focus on complex, unrefined carbs
Increase your fibre
Include some good fats and healthy proteins
Get a good night’s sleep
Reduce your stress levels as much as you can
Why not join the sugar free challenge to help you with point #1?
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Midlife Menu Ltd disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.