When it comes to weight loss, the amount of disinformation is mind blowing. As a health Coach it’s my job to stay up to date. Trust me It’s a full time job trying to stay updated on the science, fact and fiction. Personally I like to keep it simple: De-process your diet, Focus on whole food nutrition, Load up on Fruits and Veggies. Fiber makes you feel full, satisfied and detoxifies your body. However, as Health Coaches we meet our clients where they currently are on a health or weight loss journey. We start out with small changes that have a major impact over time. I also always want to stress the QUALITY of what we EAT is more important that the QUANTITY. Any plan that encourages an entire lifestyle overhaul in one swell swoop is not going to last. For today – Let’s tackle a few common weight loss myths…
Myth: When I reach a certain weight, my weight loss stops because that is the set-point my body likes.
Fact: The “set-point theory” states that the amount of fat in our bodies is relatively stable. This theory has been clearly proven in animals, but is less clear in humans. What we do know is about 50% of body weight is determined by genetics, and the other 50% is determined by food and activity. Food and activity habits are things that you can change through lifestyle choices. Only part of your weight is determined by genetics. We now know your lifestyle choices have an even bigger impact. you have the power. ( Remember QUALITY over QUANTITY)
Myth: Eating small frequent meals is better for weight loss.
Fact: The AMOUNT you eat per day, or each week, is what matters most for weight loss—not WHEN you eat. What works best for you? Eating three meals a day, or six smaller ones, is up to you. It is recommended that you eat something roughly every three hours to help avoid extreme cravings, which can lead to overeating. And you should eat dinner at least 3 hours before you go to sleep. Your body is better able to repair daily wear and tear if it isn’t trying to fuel digestion and energy storage. ( I try to do 4 hours because I feel this justifies my admitted laziness in the evenings when I prefer to sit, read, write and study).
Myth: Apple cider vinegar boosts your metabolism and helps you lose weight.
Fact: There is no sufficient evidence linking apple cider vinegar to body weight or metabolism.1 For even a minimal effect, high doses would need to be consumed which generally isn’t palatable.2. I tried a show of apple cider vinegar today and it was tough to get it down. Yuck!
Myth: Losing weight is more difficult as you age.
Fact: Our metabolism tends to slow down about 1-2 percent per decade,3 I know… don’t shoot the messenger and this soon to be 50 year old can verify this depressing truth. Fact: Your body is going to burn fewer calories per day as you age. To lose weight, you will need to eat fewer calories than you did when you were younger. ( yes I can verify this truth as well). However, the aging decrease in metabolism is mainly due to less muscle mass, and slowing down of physical activity. Therefore, the decrease in metabolism can be avoided by maintaining your physical activity routine.4. ( and strength training).
Myth: You need to drink a certain amount of water to lose weight.
Fact: Water is crucial to hydrate your body, it has zero calories and does not contribute to weight gain or weight loss. Fact: Substituting water for any high calorie beverages such as sodas and juices will increase weight loss, as it will reduce the amount of calories consumed each day. Drinking lots of water is great for your skin. Maybe better than fancy skin cream. I always use the analogy “better to be a grape than a raisin”. So Ladies, drink up!
Myth: At-home cleanses and detoxes are good for you.
Fact: There is no scientific evidence to support the use of over-the-counter or DIY detoxes at home.6 A true detox happens in a hospital setting for the treatment of drug overdose or heavy metal toxicity. Our liver, kidneys, lymphatic system and gastrointestinal tract already cleanse and detoxify our bodies. Detoxes are generally not FDA approved products.
always consult your doctor before starting or using any sort of treatment plan.
Myth: You must be physically active to lose weight.
Fact: It is possible to lose weight without being active. However, studies show that adding physical activity can increase your weight loss by 20%8 and a regular pattern of physical activity is the single best predictor of long-term weight loss maintenance.9,10,11 Also, don’t forget there are many other benefits of physical activity including decreasing your risk for certain diseases including heart disease, high blood pressure, type 2 diabetes, and certain cancers. The most important factor is to find ways to ” Get Up and Move More”. the best exercise is the one you love and will actually do. Find the Prancercize Lady on YouTube for inspiration. I love this lady. She created her very own exercise. #youBEyou
Myth: Smoothies are a healthy meal replacement.
Fact: Smoothies might not be the best choice for weight loss. Smoothies can contain healthy ingredients such as fruits and vegetables. However, they are a concentrated source of calories and are consumed quickly. Smoothies are liquids, which do not register in the brain the same way as eating solids. When you drink something, it eliminates the act of chewing which may impact the signals between the gut and brain. I do agree it’s a BETTER option than fast food when you need it. Remember always try to choose Better. And for some who have digestive issues and or aging digestive systems smoothies can make getting in our nutrients and fiber tolerable.
Myth: Caloric Deduction is Best for Rapid Weight loss
Fact: If you put your body under the extreme conditions of starvation or eating too few calories, your body will compensate in a negative way. If you lose weight too quickly, your will also reduce your metabolic rate making it more difficult to maintain your weight loss and or lose weight in the future.
The scientific literature is absolutely clear : If you lose weight at a reasonable pace the reduction in your metabolism is roughly proportional to your reduction in body weight. For example, if you were to lose 10% of your body weight, your metabolism would go down by 10%. Note: it takes fewer calories to support a smaller body as it performs activities. Please note: This does not mean that if you lose weight at a reasonable pace that your metabolism is dropping. Losing weight slowly is best for long term results.
Myth: Eating too much fruit is bad for weight loss
Fact: Fruits and vegetables are not calorie free. You should eat fruits and vegetables because they are nutritious, keep you full longer and are delicious. They are good as healthy snacks, to bulk up your meals and to add fiber. At the same time, if you’re eating lots of bananas let your weight loss be your guide as to whether that’s working for you.
References
1 Petsiou E, et al. Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Nutrition reviews. 2014; 72(10): 651-661.
2 Mary-Jon Ludy, George E. Moore, and Richard D. Mattes. The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans. Chem Senses. 2012 Feb; 37(2): 103–121.Published online 2011 Oct 29.
3 Roberts SB and Dallal GE. Energy requirements and aging. Public Health Nutrition 2005;8(7a):1028-1036.
6 Klein AV1, Kiat H2. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18
5 Curioni CC, Lourenco PM. Long-term weight loss after diet and exercise: a systematic review. IJO 2005;29:1168-1174.
4 Jakicic JM. The role of physical activity in the prevention and treatment of body weight gain in adults. J Nutr 2002;132:3826S–3829S.
8 Hill JO, Wyatt HR. Role of physical activity in preventing and treating obesity. J Appl Physiol 2005;99:765–770.
9 Leibel RL et al. Changes in energy expenditure resulting from altered body weight. NEJM 1995;332(10):621-628
10 Harris RB. Role of set-point theory in regulation of body weight. RASEB J.1990;4(15):3310.
11 Woods SC on behalf of the OAC. Body Weight “Set Point” Retrieved on August 17, 2017 from http://www.obesityaction.org/wp-content/uploads/Body_Weight_Set_Point_on….
13https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm