The most common weight-loss myths, busted by a dietitian

Just as there are many food and nutrition myths like ‘you shouldn’t eat eggs if you have high cholesterol’, there are certainly plenty of myths that are perpetuated by the diet industry relating to weight and weight loss. 

The issue with these myths is that they continue to fuel an industry that prospers with misinformation, and ultimately leaves many people just as far from their goal weight as when they began the latest fad or program that is based on completely inaccurate science. 

Here are some of the most common weight-related myths still doing the rounds today.

‘Weight loss is a matter of calories in vs. calories out’

While this is somewhat true, the calorie or energy balance equation does not take into account the metabolic changes that impact the efficiency of the cell. This means that for those who gain weight, have hormonal dysfunction or underlying blood glucose regulation issues, the ability of the cell to burn fat effectively can be hampered. 

This may explain why some people can lose and gain weight more easily than others, especially as we get older, and our cellular efficiency and hormonal control are not as good as it was when we were younger. 

Calorie deficits are important when it comes to metabolising body fat, but so too is macronutrient balance and diet and exercise plans that improve cellular efficiency over time.

‘You should aim to lose at least a kilo a week’

The amount of weight, or more specifically fat mass, any individual can lose in a set period of time differs widely and is not completely within our control. For those with larger amounts of weight to lose, changes on the scales of 1-2kg over a seven-day period with be far easier than for those with just a few extra kilos to lose. 

Any weight loss will also be a mix of fat mass, muscle mass and water weight. You are also more likely to lose larger amounts of weight at the beginning of any diet that induces a calorie deficiency, as the body also strips itself of extra fluid. 

Once you get closer to your goal weight, and body will naturally slow down fat metabolism as less fat is readily available to be burned, and to help preserve fat mass to ensure the body has fat stores for any potential lack of food in the future. For this reason, averaging weight loss over a 3–4-week period is more telling over time than weekly weight losses.

‘Snacking helps to boost metabolism’

One of the most misleading myths when it comes to supporting a calorie deficit is that eating regularly is important to support metabolism. Whilst eating small 200-300 calories every 3-4 hours will result in a small metabolic boost, it is also easy to turn a small snack into a significant meal. 

Too many calories throughout the day overall will negate a calorie deficit and act to prevent weight loss if that is the goal. For those who start the day early, or have high energy demands, who are genuinely hungry in between meals, a snack or two each day may be needed. For many people who are less active, three meals will be more than enough.

‘The fewer calories you eat, the quicker weight loss will be’

The body requires a certain number of calories each day to perform basic functions such as breathing. If you eat too few calories, metabolism will reduce over time to compensate for the lack of calories, and weight loss will slow. 

The average female will need a minimum of 1000-1200 calories each day, and at least 200-300 more if you are exercising. If fewer than this are being consumed, it may explain why you are not losing weight despite your best efforts. While there are some 500 and 800-calorie diets available, they often do more harm than good long-term.

‘Fat weighs more than muscle, so it is ok to not see changes on the scales’

While it is true that fat weighs more than muscle, if you are achieving a calorie deficit, and have the balance of carbs, proteins and fats right, you should also be achieving a loss of body fat and as such should be seeing definite reductions in your waist measurement and on the scales over time.

If you are not, likely you are eating too many calories, especially from fat and protein, which is negating fat loss.

‘Carbohydrates should be limited for fat loss’

Carbohydrate is the primary fuel for the muscles and the brain, and reducing our intake will help to see a loss on the scales relatively quickly as the body sheds stored carbs and the fluid they hold. 

Over time, though, too little carbohydrate will reduce fat metabolism as the cell requires some carbohydrate to burn fat effectively. The key here is to reduce carbs slightly, not cut them out completely, to achieve sustainable fat loss over time.