Weight Loss Myths Busted: Separating Fact from Fiction
Forget the Fads: Real Tips to Strengthen Your Body, Fuel Your Goals, and Find Balance
When it comes to losing weight, there’s a lot of advice out there. Some of it sounds good, but not all of it is true! Have you ever heard someone say, “Don’t eat after 8 pm,” or “Carbs are the enemy”? These are just a few of the many weight loss myths people believe — And to be honest, I’ve fallen victim to a few of them myself. The truth is, some of these ideas can actually make it harder to reach your goals.
So, how do you know what’s real and what’s fake? Because if it’s on the internet, it must be true, right? I’m just kidding. But, all jokes aside, in your efforts to truly make a lifestyle change for the betterment of your health, understanding what will actually help and hinder your goals can be the very difference between weight loss progress and weight gain (or hitting a plateau).
Before, you go and get yourself a gym membership, invest in expensive gym clothes, and cut out all the foods you enjoy, let’s take a closer look at some common myths about weight loss and find out what really works!
“Lifting weights will make you bulky like a man”
Ladies, ladies, ladies… There is so much irony in this statement. Most women desire the classic hourglass shape. So, what do they do? Center their focus on cardio. Personal trainers on TikTok call people who have intense cardio sessions “cardio bunnies,” and I couldn’t agree more. The reality is that strength training is the exact form of exercise that will get you the hourglass shape you want but are going about it all wrong.
The secret to achieving curves is that it’s all an optical illusion, believe it or not. Building muscle in key areas like your shoulders, hips, and glutes will give the appearance of a smaller waist while accentuating your natural curves. Still, all you’re really doing is building muscle mass in those areas. So, technically I guess you are “bulking up,” but the bulking is doing the complete opposite of making you look like a man — It’s making you look curvier than ever! With that, I will say, results vary from person to person, though.
Genetics also play a major role in your overall body shape, but building muscle in those specific areas mentioned does indeed give the visual illusion of a smaller waist. That, in addition to a well-balanced diet and reasonable cardio, is weight loss gold.
Eating fewer than 1,000 calories per day will help you lose weight faster
This is another weight loss myth I find comical simply because eating fewer calories can make it even harder to lose weight. Generally speaking, you do want to stay under a certain number of calories per day, but 1,000 calories isn’t a one-size-fits-all target number for everyone. Plus, the target number shouldn’t be too low either because too few calories can do more harm than good. If you’re not consuming enough calories, you can expect your metabolism to slow down, feel tired and weak, have dry skin and brittle hair, and it can make you more susceptible to getting sick more often.
Cardio is the key to burning fat
Cardio alone isn’t always enough to lose weight. It’s important to also strength train and eat healthy. Cardio helps your body burn calories, but strength training helps you build muscle, which makes your body burn even more calories. The more muscle you have, the more weight you can lose! As they say, “You can’t outrun a bad diet.” And as cliche as it may be, it’s very true.
Carbs are bad for you
Why is it that the best foods are always bad for us? But if carbs like pizza, fries, and cookies are so forbidden on a weight loss journey, why is it that carbs are our preferred source of energy? Well, it’s all about balance, and the types of carbs you’re consuming.
Carbs come in two forms: simple and complex. Simple carbs (my favorite), like those found in cookies and candy, have little to no vitamins or fiber. Eating less of these types of carbs can help you stay healthy and lose weight. Complex carbs, like whole-wheat bread, beans, and fruit, are full of the good nutrients your body needs. So, ideally, you want to skip the sugary snacks but keep the healthy carbs! And also remember, moderation is key with carbs. You don’t have to give up the foods you love in the name of weight loss.
You can have carbs, but it’s important to also make sure you’re having protein and dietary fats. This combo of nutrients is what helps you feel full and satisfied.
Don’t Believe the Hype!
Weight loss can feel confusing, and honestly, exhausting with all the myths and misconceptions out there, but now you know what’s fact and what’s fiction about some of the most common supposed weight loss tips. Again, and I can’t stress it enough, it’s not about cutting out all the foods you love or turning into a “cardio bunny.” Instead, focus on balance — eating healthy carbs, adding strength training to your workouts, and fueling your body the right way. By letting go of these myths and sticking to what actually works, you’ll be on your way to a healthier, happier you. You've got this!