8 weight loss myths

Written in association with: Professor Franklin Joseph
Published:
Edited by: Carlota Pano

The many myths and misconceptions surrounding weight loss can lead to frustration, as well as unrealistic expectations.

 

Here, Professor Franklin Joseph, renowned consultant physician in endocrinology, busts some of the most common myths about weight loss.

 

 

Myth 1: You need to eat less of everything to lose weight.

 

Fact: While reducing overall calorie intake is important for weight loss, it's not just about cutting back on everything. Focus on filling your plate with nutritious, low-calorie foods like fruits, vegetables, and whole grains. These foods keep you feeling fuller for longer and provide essential nutrients.

 

Myth 2: Skipping meals helps you lose weight faster.

 

Fact: Skipping meals can actually trigger your body to hold onto existing fat stores and slow down your metabolism. This makes it harder to lose weight in the long run. Aim for regular, balanced meals and snacks throughout the day to keep your metabolism going and prevent overeating later.

 

Myth 3: All calories are created equal.

 

Fact: While calorie counting can be helpful, the type of calories you consume matters. Empty calories from processed foods and sugary drinks provide little to no nutritional value and contribute to weight gain. Prioritise nutrient-rich foods that keep you feeling full and support overall health.

 

Myth 4: Exercise is only for burning calories.

 

Fact: Exercise plays a crucial role in weight loss by boosting metabolism and building muscle. However, its benefits extend beyond calorie burning. Regular physical activity improves mood, reduces stress, and strengthens your heart and bones, leading to a healthier overall lifestyle.

 

Myth 5: You can target specific areas for fat loss.

 

Fact: Unfortunately, spot reduction (losing fat in only one area) isn’t possible. Your body stores fat throughout your body, and where you lose it first is primarily determined by genetics. Focus instead on overall body fat loss through a healthy diet and exercise routine.

 

Myth 6: Eating late at night makes you gain weight.

 

Fact: What matters most is your total calorie intake throughout the day, not specifically when you eat them. However, eating late at night might disrupt your sleep and contribute to unhealthy snacking later, so it's generally recommended to have dinner at least 2-3 hours before bedtime.

 

Myth 7: Supplements are a magic bullet for weight loss.

 

Fact: Supplements alone aren’t an effective way to lose weight. While some might offer slight metabolic boosts, they aren’t a substitute for a healthy diet and exercise. Consult with a healthcare professional before taking any supplements for weight loss.

 

Myth 8: Weight loss is linear and easy.

 

Fact: Weight loss is often a gradual and nonlinear process. There will be ups and downs, plateaus, and setbacks. The key is to be patient, stay consistent with your habits, and celebrate your non-scale victories along the way.

 

It’s important to remember that the best approach to weight loss is a sustainable and holistic one. Focus on making healthy changes to your diet and exercise routine, prioritise your overall well-being, and consult with healthcare professionals. Don't fall prey to myths and quick fixes, and embrace a journey towards a healthier you!

 

 

To schedule an appointment with Professor Franklin Joseph, head on over to his Top Doctors profile today.

By Professor Franklin Joseph
Endocrinology, diabetes & metabolism

Professor Franklin Joseph is a consultant physician in menopause and perimenopause, testosterone deficiency, testosterone replacement therapy (TRT), Hashimoto's disease and hypothyroidism in the Wirral and Liverpool

In addition to the areas of expertise mentioned above, he is also highly experienced in diabetes, thyroid, weight loss, diseases of the pituitary and hypothalamus, polycystic ovary syndrome (PCOS) and internal medicine 

Professor Joseph has an impressive educational background, including a Bachelor of Medicine, Bachelor of Surgery (MBBS), an MD, and both an MRCP and FRCP from the the Royal College of Physicians.

In diabetes, he specialises in the treatment and management of both type 1 and type 2. In endocrinology, Professor Joseph looks at pituitary disease, both under and overactive thyroid, adrenal reproductive disorders and metabolic disorders. With obesity, he specialises in the use of all new licensed medical treatments, including the anti-obesity medication Saxenda®.

Professor Joseph leads a successful clinical trial unit that has achieved the highest recruitment figures nationally on studies involving cutting edge therapies for diabetes and its complications. He regularly publishes in peer-reviewed journals.

He is visiting professor at the University of Chester and has been an honorary senior lecturer at the University of Liverpool. He has held various postions in prestigious private clinics, including Chief Medical Officer at DAM Health, and founder and Clinical Lead at Dr Frank's Weight Loss Clinic.

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