By Dr. Omiete Charles-Davies┃Posted: May 08, 2019

Weight loss is more than just ‘calories in’ and ‘calories out’. It is multi-faceted.

It’s amazing how many people follow different weight loss tips they see on the internet without checking what science has to say about it. In this post, we will be debunking 7 popular myths about weight loss that have plagued the internet, and subsequently, have kept people from reaching their goals.

1. Skipping meals will help you lose weight

Most people think a fast way to lose weight is by deliberately skipping meals. However, skipping meals often leads to binging and emotional eating.  Most people that eat all their meals and enjoy a healthy snack in between can control their appetite, cravings, and blood sugar levels better. This helps with long term weight balance.

Research has shown that people who skip breakfast tend to weigh more than breakfast eaters. This is probably due to the fact that people who eat breakfast are more likely to have other healthy lifestyle habits, too!

2. Drinking water makes you lose weight

It is generally known that drinking a lot of water is essential for your health. However, drinking water alone will not help you lose weight. When you drink a lot of water when thirsty, it keeps you hydrated, which can curb cravings for snacks, but water does not help to ‘burn calories’. Decreasing the number of calories you eat is much more effective than just upping your water intake!

3. All carbohydrates should be avoided

Reducing the consumption of refined carbohydrates like white rice, pasta, processed snacks, and sweets can be helpful in losing weight. However, not all carbs are bad for you.

What is more important is the quantity of carbs you eat.

You can eat carbs in the right quantities as part of your balanced diet, and it will not result in weight gain.

Carbohydrates are not actually bad for you. Eliminating carbs completely from your diet can result in nutritional deficiencies, thereby increasing the risk of other health problems, like low energy levels and low blood sugar.

4. You can reduce weight by consuming lots of fruits and vegetables alone

Eating healthy food after eating lots of unhealthy food will not cancel out the calories you consumed earlier. Fruits and vegetables can help replace other food, instead of adding to it. Eat all the fruits and vegetables you desire, but you will have to cut out some calories from other foods in order to lose weight.

In fact, binging on vegetables and other green foods can even affect you negatively. This is perhaps the most common reason for green poop! As always, moderation and a balanced diet is still key to weight loss.

5. All weight loss pills are safe

Not all of the weight loss pills on the market are effective and safe. Most are unlicensed and registered as supplements, and therefore not regulated by the FDA. They may even contain ingredients that are harmful to health.

Many people turn to these potentially dangerous diet pills in order to lose weight quickly. These methods can be risky, and often don’t even result in any weight loss. Weight-loss pills like phentermine are stimulants and have adverse effects like disrupting your heart rhythm, increased blood pressure, and sometimes even seizures.

If you prefer taking diet pills in order to lose weight, then make sure that you consult your physician.

The truth is there’s no shortcut when it comes to losing weight in a healthy way. You need to focus on two things: a good diet and physical exercise.

6. Exercise alone can help you drop pounds

Trying to lose weight by exercising is a good idea, but it must be combined with a healthy diet. If you eat high-calorie foods while on an exercise program, you may not lose weight. Studies have shown that while exercise can help boost weight loss, a good diet is most important.

As exercise accounts for your total energy expenditure, it is difficult to create a significant calorie deficit through exercise alone.

7. Yoga plays no role in weight loss

While yoga may not be directly involved in making you lose weight, it can be incredibly helpful when paired with other lifestyle changes.

When you practice yoga, you are more flexible, have a better posture, and improves your muscle tone. More importantly,  meditation, which often goes hand-in-hand with yoga, can help you stay focused and increase your discipline, which can help you make better decisions when it comes to eating.

Conclusion

A good diet is key when it comes to losing weight, but a good exercise routine, including yoga, can help you have more energy, more discipline, and better quality of life.

You don’t have to do it all alone! Work with professionals like your doctor, a dietitian and a physical therapist to draw up a custom plan for your own body, and you’ll get the results you desire quicker and in a safer way.

Dr. Omiete Charles-Davies is a licensed medical doctor who graduated with a degree in Medicine and Surgery from the University of Lagos in 2012. He loves to spend his time educating people about their health in ways they can easily understand. For fun, he loves to travel. Find Dr. Charles-Davies on Instagram at @charlesindavies.