10 Weight Loss Myths and Reality

Who does not wish to lose those extra pounds and get a toned and fit body? Losing weight is considered to be one of the most difficult tasks although this is not the case. It is just that the hype around weight loss and the weight loss myths, have made it seem that difficult. Know the top 10 weight loss myths and misconceptions which confuse people who wish to lose weight.

10 Weight Loss Myths and Reality

10 Weight Loss Myths and Reality

Every time you go online, you’re likely to encounter a fresh article about weight loss strategies, such as gastric sleeve surgery, and methods for shedding those extra pounds. With a surge of information on the subject it sometimes becomes quite challenging to discern fact from fiction amidst the plethora of available material

Here are 10 weight loss myths that need to be busted to encourage people to lose weight effectively without bearing any fear or misconceptions in mind.

Weight Loss Myth #1: The only way to lose weight is by following a radical exercise plan

Reality: This is one of the biggest weight loss myths. A successful weight loss regime is not necessarily about following a radical exercise plan but about making minor changes in your lifestyle and eating habits and sticking to them for long. These minor changes include being physically active every day and burning more calories than consumed on a regular basis. Performing 30 to 45 minutes of physical activity like cycling or running at least 5 days a week can help you lose weight and stay fit.

Weight Loss Myth #2: An ideal indicator of weight loss is the weighing scale

Reality: Another popular weight loss myth is that, if your weight scale confirms, it means you are losing extra fat. If you get onto the weighing scale very frequently to determine whether you have lost weight or not, chances are that you will get a wrong picture about the same. Many a times, the scale shows less weight due to water or muscle loss from the body and not fat and this can be quite misguiding. If the body losses muscle instead of fat, the body’s metabolic rate slows down thereby slowing down the weight loss as well. You can know your true weight status by tracking only loss of fat and not weight. Get a body composition analysis at the nearest health club once every 2 months.

Weight Loss Myth # 3: You put on weight with carbohydrates

Reality: Carbohydrates alone do not lead to weight gain, especially if it is eaten as part of a balanced diet and in the right quantity. Oats, barley, brown rice, whole wheat breads or pasta are good for your body without adding on extra calories. These food items are also rich in fiber and give you the essential nutrients and energy, while maintaining your sugar levels.

Weight Loss Myth # 4: Starving is a great way to lose weight

Reality: This is one of the biggest and commonest myths amongst the top 10 weight loss myths. Doing a crash diet or starving yourself might help you lose some weight in a short span of time but in the long run it will lead to more weight gain instead of loss. It is not easy to stay hungry for long and when your body starts missing out on important nutrients it becomes low on energy. This is turn forces you to crave for high-sugar and fatty foods which only results in massive weight gain, that too rapidly. Apart from this, it can have many side effects as it can severely affect your health.

Weight Loss Myth # 5: If you are over 50, you cannot exercise and lose weight

Reality: This is another common weight loss myth, which often demoralizes aging people. Age is no bar when it comes to exercising and losing weight unless you are suffering from any major physical ailment or health condition. If you are above 50 and wish to lose weight, you can plan comfortable and convenient exercises after taking medical advice. Exercises like yoga and walking are great for you and you needn’t necessarily run or swim vigorously every day. Try to start with a personalized exercise plan under the guidance of a fitness expert for best results.

Weight Loss Myth #6: Weight loss products are great for weight loss

Reality: Till date there is simply no weight loss product be it a powder, tablet or syrup which can reduce weight without any side effects and also keep it off once and for all. No matter how commercialized or popularized a weight loss product is, it will neither be practical nor scientific in nature. Fad diet, pills or a meal replacer might help you lose a few pounds initially but the weight loss will be short-lived and you will not be able to sustain it for long. So, the possibility of losing weight by pills and other products is a popular weight loss myth and it is better not to fall prey to such claims.

Weight Loss Myth # 7: All ‘low-fat’ or ‘reduced-fat’ labels on food are healthy

Reality: If a food label says ‘low-fat’ or ‘reduced-fat’, it may not necessarily be healthy. A food can be labeled as ‘low-fat’ only if it contains very little fat when compared with full-fat version of it. Many foods which are ‘low-fat’ may in fact have a lot of sugar content thereby making it bad for weight loss and fitness. So, it is advisable to protect yourself from such weight loss myths and avoid falsely labeled products.

Weight Loss Myth # 8: You can lose weight by drinking water

Reality: This is another common myth that tops the list of 10 weight loss myths. Water surely keeps you hydrated, eliminates toxins from the body and makes you eat less snacks but it cannot aid in weight loss in any way. Many a times, if you are thirsty, you mistake it for hunger and tend to eat more, so it is important to stay well-hydrated at all times. Thus, water is essential and can help in your healthy living or weight loss plan, but it does not cause weight loss.

Weight Loss Myth # 9: You can lose weight by cutting out snacks

Reality: The commonest weight loss myth that leads to skipping of snacks and meals. Snacking in itself is not an issue for a person who is trying to lose weight. The actual problem is the type of snack that you consume. For some people, a low-fat snack in between their meals is essential to maintain an ideal level of energy and this in no way contributes to fat. Your snacks should consist of fresh fruits or salads instead of chocolates or crisps and you are sure to stay healthy and lean with it.

Weight Loss Myth # 10: To lose weight you need to eliminate all dairy products

Reality: Avoid giving in to this weight loss myth that asks you to cut down on your dairy. All the dairy products are excellent sources of calcium and are essential for body functions. Moreover, dairy products provide the body with an array of vitamins and proteins which are absolutely essential for vegetarians. Since protein-rich foods aid in fat loss, such food items should be a part of your daily meal when you wish to lose weight. It is better to use skimmed milk and low fat alternatives in dairy products though.


Now that you know the top 10 weight loss myths and the reality, make sure you follow them and do not get carried away with freely available info. Stay informed and take your decisions; if required consult your physician. With these myths busted, you will surely be able to find a better way to lose weight, look good and own a fabulous body to flaunt.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 24, 2023

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