Debunking weight loss myths: your guide to sustainable weight loss

June 26, 2023

Are you on a quest to shed those extra KG’s and eager to understand the reality behind common weight loss misconceptions? If so, you’re in the right place!

Let’s debunk some of these myths together and pave your way towards better health, right here in beautiful Hobart.

Myth 1: Calories are all equal!

Believe it or not, not all calories impact your body in the same way. An apple and a soda might have similar calorie counts, but they couldn’t be more different nutritionally. While the apple, brimming with nutrients and fiber, can make you feel full and contribute to better health, the soda might only add to your calorie intake with little nutritional benefit.

This reveals the importance of choosing your calories wisely, particularly if weight loss is your goal. Also, you’ll no doubt have heard about the benefits of higher protein diets for weight loss. This general principle is indeed true. Protein not only helps you lose weight by satiating and reducing hunger, but approximately 30% of the protein calories you consume are used in the metabolism of that food source.

Myth 2: Rapid weight loss is the ideal route

The allure of fast weight loss can be tempting, especially with an array of fad diets and products promising quick results. However, speed does not necessarily equate to sustainability. Losing weight too rapidly often leads to muscle loss and a decelerated metabolism, making the lost weight likely to return.

The sustainable approach? Aiming for a calorie deficit that’s 10-30% under your Total Daily Energy Expenditure (TDEE), generally leading to a weight loss rate of .5 – 1.5 KG per week. When designed well, this approach will feel almost effortless with minimal hunger or suffering along the way.

Myth 3: Carbs are your worst enemy

Another common myth associates carbs with weight gain. The truth is, your body relies on carbohydrates for energy. What matters is the type of carbs you consume. Prioritise complex carbs found in whole grains, fruits, and vegetables, and limit refined carbs like white bread, processed foods, and sugary drinks. Pairing your carbs with a good protein source can also regulate insulin response and ensure a slower elevation of blood sugar.

Myth 4: Eating fat leads weight gain

This myth might make you wary of all types of fat, but here’s the reality: not all fats are harmful. Healthy fats, like those in avocados, nuts, and olive oil, are vital for your body’s function and can help you feel more satisfied, leading to lower calorie consumption. The fats to avoid are those found in processed foods and deep-fried cuisine, usually hydrogenated vegetable oils.

Myth 5: Intense exercise is key to weight loss

While physical activity is a critical part of weight loss, it doesn’t necessarily mean gruelling workout regimes. In fact, moderate and consistent exercises such as walking, steady-state cardio, and well-designed resistance training can be just as effective and more sustainable. It’s about listening to your body, finding activities you enjoy, and integrating regular physical activity into your lifestyle.

These truths can aid you in taking a balanced, sustainable approach to weight loss, all while enhancing your overall health.

As your local Hobart resource for sustainable weight loss, we’re always here to provide personalised advice and answer any queries. Remember, your journey to health is a marathon, not a sprint. Stay positive and stay informed. Keep debunking myths and keep moving towards a healthier you!

Have questions or need personalised advice? We’re always here to help.

To a healthier, happier you,

Dr. Richard Ralph Founder, MedeSana.