Weight-Loss Alert: Why it’s Time to Challenge the Myths About Weight Loss
Americans are concerned about their weight and for good reason. Today, an estimated 65 percent of adults aged 20 and over -- or 130 million Americans -- are classified as overweight, and half of those people are considered obese. Moreover, rates of overweight and obesity have been steadily climbing among both men and women, at all ages, among all ethnic and racial groups, and at all educational levels. As U.S. obesity rates continue to rise, so do the health care costs associated with unhealthy weight. Medical researchers have calculated the cost of obesity-related diseases at $117 billion annually, which includes direct costs, such as hospital care and physician services, and lost productivity caused by disability and absenteeism. And since being overweight increases the risk for diabetes, heart disease, stroke, osteoarthritis, gallbladder disease and some forms of cancer, it is likely that this price tag will continue to rise. In light of these statistics, many Americans recognize the benefits of losing weight and want to take action. But the problem can arise when consumers are bombarded with confusing information on the best way to shed those extra pounds. Competing for the consumer’s attention are claims for everything from dietary supplements, pills, and even skin patches and creams. New diet books are constantly hitting store shelves with the latest weight-loss advice while magazines tout new ways to drop pounds or reveal the dieting secrets of well-known celebrities. With all this conflicting information, it is no wonder that many Americans have opted for at least one quick-fix approach to weight loss, only to gain the weight back and even add some extra pounds. But unfortunately, these experiences come at a price. Too many people today are dissatisfied with the weight-loss methods they have tried and some now believe that achieving long-term weight loss isn’t really possible. Achieving a healthy weight is possible, which is why the Partnership for Essential Nutrition wants to help Americans separate fact from fiction regarding successful weightloss methods. This starts with exposing the common myths associated with successful weight loss so that Americans can avoid the false turns that are so common and get off the dieting roller coaster for good. Exposing the Myths Extensive research on attitudes and perceptions about dieting finds that misperceptions about ways to lose weight are pervasive and cover the gamut -- from the belief in extreme diets to the idea that being “big boned” or having a slow metabolism makes weight-loss impossible. These myths are often presented along with a supposedly new scientific theory about how the body metabolizes food. They are also linked to claims for weightloss products that assure easy results without sacrifice or effort and the promise of substantial weight-loss in a short period of time. But these myths can become traps for consumers and can lead to weight-loss failure. 1
Accordingly, the Partnership for Essential Nutrition has assembled the most common myths about successful weight-loss that sound good but are not backed by sound science and at what everyone needs to know.
Myth #1: Dieting Is ONLY About Willpower.
Lack of willpower is often cited as the reason a person can’t lose weight. But willpower, while important, is just part of the equation. Successful weight loss also requires a comprehensive weight-loss method, which includes paying attention to food choices and portion control, regular physical activity, and developing a supportive atmosphere.
Myth #2: Extreme Weight-loss Is Safe.
No, it’s not. An extreme diet that supplies too few calories causes the body to slow metabolism and break down muscle, which is not healthy. Severely limiting calories can also create nutritional deficiencies, especially when dieters eliminate entire categories of food to attain rapid weight loss. This can lead to short-term side effects -- such as constipation, gastrointestinal problems, repeated headaches, dry skin, difficulty in concentrating and the loss of energy. Extreme weight loss can also lead to more serious health problems, including gallstone formation, kidney stress, liver disorders and gout. In fact, diets that provide less than 800 calories a day can result in heart rhythm abnormalities, which can be fatal. Besides these safety concerns, extreme diets are a set-up for weight-loss failure. They produce rapid weight loss for as long as they are followed, but very few people can stay on these diets for long periods of time and weight regain is common. What represents a safe and healthy reduction in calories? According to weight management experts, people usually do best when they reduce their regular caloric intake by 500 calories a day. This allows you to eat enough for good nutrition, and if followed daily, helps you lose 1 to 2 pounds a week.
Myth #3: Calories Don’t Matter. Avoiding Carbs or Fat Is the Key to Losing Weight.
At the end of the day, a calorie is a calorie whether it comes from carbohydrates, fats or protein and it’s cutting back on calories that leads to weight-loss. The best diet for longterm weight loss is a reduced-calorie eating plan that includes recommended amounts of carbohydrates, protein and fat and also incorporates increased physical activity, which helps burn excess calories. Regardless of the number of calories consumed each day, the Dietary Reference Intakes Report issued by the Institute of Medicine (IOM) recommends that adults should get 45 percent to 65 percent of the calories in their daily diet from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein. Along with adopting a balanced diet, experts stress the benefits of choosing what are known as “low-energy-density foods” – meaning foods that are higher in water content and not very concentrated in calories. Adding more of these foods allows for a reduction in calories without severely limiting the amount of foods eaten – the result – not feeling deprived or hungry. Fruits, vegetables, legumes, and cooked grains are examples of lowenergy-density foods that give the body plenty of water and fiber and very few calories.
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Myth #4: Certain Foods Can Burn Fat and Make You Lose Weight.
No foods can burn fat. Some additives, such as caffeine found in coffee and green tea, can speed up your metabolism to a very small extent. This will not cause anyone to lose much weight. Supplements that claim to increase metabolism such as bitter orange (citrus aurantium) and ephedra or ephedrine have not been deemed safe by the Food and Drug Administration.
Myth #5: Starches Are Fattening And Should Be Avoided When Dieting.
This is not so. In fact, many foods high in starch -- such as bread, rice, pasta, cereals, beans and some vegetables -- are low in fat and, in smaller portions (a typical serving is ½ cup -- see MyPyramid.gov), they are also low in calories. These foods become high in fat and calories when smothered in butter, margarine, sour cream or other high fat toppings.
Myth #6: Low-Fat Or No-Fat Means Reduced Calories.
Sometimes, but not always, so beware. Some manufacturers will add sugar, flour, or starch thickeners to improve the flavor and texture of a food after the fat is removed. That is why it is important to read the information on the Nutrition Facts label to find out how many calories are in a serving and to compare serving sizes.
Myth #7: Skipping Meals Is A Simple Way to Cut Calories.
It may seem logical but skipping meals appears to work against the dieter. For example, studies show that people (including teens) who skip breakfast tend to be heavier than those who eat a healthy breakfast.
Myth #8: Eating At Night Increases Weight Gain.
It doesn’t matter what time of day a person chooses to eat. What makes a difference is what and how much they eat and how much physical activity they get during the entire day. No matter when a person eats, if they take in more calories than their body expends, their body will store the extra calories as fat.
Myth #9: You Can Lose Weight Just By Exercising.
There is no doubt that lack of exercise contributes to weight gain but for most people, a successful weight-loss program is one that combines a reduced calorie diet with increased physical activity. To lose a pound of fat through exercise only, a person needs to burn an additional 3,500 calories. Adding moderate activity to a weight-loss program allows the dieter to increase the calorie deficit. Provided you don’t eat more food when you exercise, exercise will boost metabolism, build muscle and promote fat loss, leading to a smaller clothing size and a trimmer look. When it comes to keeping lost pounds from returning, numerous studies confirm the role of physical activity in weight maintenance. In addition, there are many important health benefits associated with regular physical activity, such as the improved health of muscles, bones and joints as well as reduced stress. Regular physical activity also reduces the risk of major disease, such as diabetes and heart disease.
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Myth #10: Diet Drugs Are an Effective Option.
Today, a small number of prescription diet drugs are available for the treatment of obesity, but like all drugs, they should not be taken casually. Because they either work on brain chemicals to control hunger or satiety, or they block the absorption of fat by the body, these drugs should be used only under the guidance of a physician. It is also important to understand that these drugs were tested and work best in combination with a reduced calorie diet and physical activity plan. For most consumers today, the real question is whether to take one of the many nonprescription products for weight loss that are available today at drugstores and supermarkets and over the Internet. It is not required that weight-loss supplements be proven effective, and those that are effective often come with warnings. For example, many diet pills promote water loss from the body and may lead to dehydration or loss of essential minerals. Until recently, diet aids containing phenylpropanolamine (PPA) were available overthe-counter, but based on evidence linking this ingredient to an increased risk of bleeding in the brain, the FDA asked drug manufacturers to discontinue marketing products containing PPA. Ephedra, another ingredient that is now banned, has been linked to illness and death. FDA has banned 111 ingredients once found in over-thecounter products. The FDA also cautions consumers to beware of unproven claims that special ingredients in dietary supplements can help overweight men and women lose weight and fat. The FDA does not approve these products before they are marketed. The Federal Trade Commission (FTC) also warns that these claims are not substantiated or backed up with gold standard research – randomized controlled clinical trials.
Myth #11: Natural or Herbal Weight-loss Products Are Also Effective.
According to the federal government’s Weight Control Information Network, a weightloss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not subjected to rigorous scientific review to prove they are safe or that they work. That is why it is important to talk with a health care professional before using any nonprescription weight-loss product. Also, be on the lookout for weight-loss products that promise to "burn," "block," "flush," or otherwise eliminate fat from the system. According to the FTC, these claims are false.
Myth #12: It Is Possible to Burn Fat Without Dieting.
Today, there are ads for diet patches, creams, wraps, belts and other devices that claim to melt the fat away. Don’t believe them. Simply put, there is nothing a person can apply to their body or rub into their skin that will cause them to lose weight.
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So What Works?
There is no “one-size fits all” approach to losing weight, but an increasing body of research finds some basic elements for successful (non-surgical) weight loss. This includes studies examining the methods used by those individuals listed in the National Weight Control Registry, a database of over 5,000 people who have lost significant amounts of weight and kept it off for long periods of time. According to these studies, the factors that are linked with successful weight-loss are: • Setting achievable weight-loss goals • Avoiding fad diets and concentrating on a diet plan that reduces the number of calories while including foods from all food groups • Practicing portion control at all eating occasions • Increasing the amount of physical activity, focusing on activities like walking that one can do almost every day • Eating a healthy breakfast and not skipping meals • Monitoring weight on a regular basis • Keeping a food and activity diary if weight increases • Planning ahead and anticipating problems (dining out, parties, etc.) • Seeking out knowledgeable and experienced weight-loss professionals • Developing support including the support of family and friends In short, successful dieters adopt a comprehensive approach to weight loss that is sustainable over time and incorporates new lifestyle habits and routines that support longterm weight loss. The more people learn and the more support they can get, the more likely they will be to reach their target. ###
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