8 Biggest Weight Loss Myths to Ditch in the New Year

There are many weight loss myths that make fat loss more confusing than it needs to be. Spencer Nadolsky, an obesity specialist, and Kara Mockler, a nutritionist, debunk the biggest myths. They said you don’t need to do cardio, give up carbs or stop eating in the evening. Loading Something is loading.

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Losing weight is simple in theory, but not necessarily easy.

With fad diets and so-called experts offering conflicting advice everywhere you look, it can be hard to know what to do if you want to lose weight the healthy way.

We asked an obesity doctor and a registered dietitian to debunk the biggest weight loss myths to help give people the best chance for long-term success.

1. Losing weight is all about willpower

Dr. Spencer Nadolsky, an obesity specialist, said that if you rely on willpower alone to lose weight, you probably won’t succeed.

“Our environments and bodies fight us as we try to lose weight,” he said. “It may take a little willpower to get started, but to make it more sustainable, you’ll need to work on your habits, and some may even need medical intervention, such as medication or surgery.”

2. You need to cut carbs to lose weight

“This is a common myth perpetuated because of the idea that carbohydrates cause the body to release insulin, and insulin is a fat-storing hormone,” Nadolsky said.

Weight loss comes from being in a sustainable calorie deficit, or eating fewer calories than you burn.

“You can absolutely lose weight eating carbohydrates regardless of insulin release,” Nadolsky said. “There have been rigorous studies to look at this, and it still comes down to a calorie deficit.”

3. You have to exercise hard to lose weight

It’s understandable that people would think that exercise burns calories and thus should lead to greater weight loss — but Nadolsky said it doesn’t really work that way, mainly because formal exercise accounts for so little of the overall daily calorie burn. . He added that expecting it to be the one to help you lose a large amount of weight is likely to be a disappointment.

“It has to do with how our bodies adapt to appetite and other components of our metabolism,” Nadolsky said. “We end up losing far less than we should, despite a huge amount of effort.”

But you need to exercise to improve your health and body composition—strength training will help you maintain muscle while burning fat.

“Don’t stop practicing,” Nadolsky said. “Change expectations.”

4. Eating at night causes weight gain or prevents weight loss

Kara Mockler, a registered dietitian, told Insider that weight loss comes down to total daily calorie intake; it doesn’t matter when you consume the calories.

“If eating late at night puts you in a calorie surplus, then that hinders weight loss,” Mockler said.

5. Fasting makes you lose more weight

People often fast – through binge eating or diets such as the 5:2 diet – in an effort to lose weight, but there’s nothing superior about it, other than it can help someone stay in a calorie deficit.

“When caloric intake is equalized, fasting no longer promotes weight loss,” Mockler said. “You can spread out your daily calorie total however works best for you and still see great results.”

6. Cardio is necessary for weight loss

Cardio has many health benefits, but it’s not necessary for weight loss, Mockler said.

“The biggest driver in terms of our weight is how much we eat and controlling that is the first priority,” she said. “Adding cardio to your new healthy routine is the icing on the cake.”

7. You have to give up delicious foods

Losing weight doesn’t mean you can never eat the foods you love the most.

“Learning how to incorporate your favorite foods into your diet means you’re more likely to stick with this way of eating long-term and see better results,” Mockler said.

She said that if you put foods like pizza, cookies and cakes on a pedestal and tell yourself you can’t eat them, you’re more likely to crave them and ultimately indulge.

“Eat small portions of your favorite treats and eat carefully,” Mockler said.

8. Sugar prevents weight loss

Sugar may not be nutritious or particularly filling (meaning it’s easy to overeat), but you don’t have to avoid it completely.

“If our total calories are in check, having a sugary snack won’t prevent weight loss,” Mockler said. “Make sure you’re getting enough fiber throughout your day and don’t feel guilty about a tasty treat now and then.