#Weight loss Myths: True or False? Fact or Fiction? Sex burns calories. Taking breakfast helps with weight loss. Small changes in caloric intake produce long term weight loss. Breastfeeding helps to prevent obesity in the child.
A study from the very recent publication in the New England Journal of Medicine x-rays some interesting and popular “myths and presumptions” of weight loss by looking for tangible scientific proof of their effectiveness. According to its lead author David Allison, “The evidence is what matters and many feel-good ideas repeated by well-meaning health experts just don’t have it”.
As a note of caution, while some other experts acknowledge some valid points, independent analysts are quick to highlight the author’s “deep financial ties to food, beverage and weight-loss product makers — the disclosures take up half a page of fine print in the journal.” This is a very valid note of caution especially with the author’s conclusive note that “meal replacement products and diet drugs work for battling obesity”
Hmmm… with your antennae up and alert, here is a rundown of the 7 myths studied below; have fun reading this.
Weight loss Myth 1: Small sustained changes in energy intake or expenditure will produce large, long-term weight changes.
Almost every newbie is told this as a basic Weight loss 101 tip, it is called the 3500 Kcal rule: 3500kcal = 0.45kg or 1Ib of body weight. Of course, we’ve all heard this line of tip before! And of course many people who have successfully lost weight (and kept the weight off) over a long period of time did a bit more than just applying this religiously. So what is the full gist about this? Besides the fact that this golden rule is half a century old, sustaining a large weight change indefinitely from food modification is not true because: first, the rule emanated from a short term experimentation; secondly, it was performed on men taking low energy diets of <800kcal/day; and thirdly, our body naturally adapts to changes so small alterations in caloric intake don’t have the same effect over time. Simply put, the 3500Kcal rule is way to simplistic for practical long term weight loss.
Weight loss Myth 2: Setting realistic goals for weight loss is important, because otherwise patients will become frustrated and lose less weight.
Yeah, sounds very logical however, concrete data collected did not show any direct negative correlation between ambitious goal setters and their program completion or weight loss. Apparently, high goal setters tend to succeed at being big losers.
Weight loss Myth 3: Large, rapid weight loss is associated with poorer long-term weight-loss outcomes, as compared with slow, gradual weight loss.
Based on documented weight loss trials, people who go on drastic very low-calorie diets (compared to gradual/moderate low-calorie diet) achieve rapid and greater weight loss initially –for obvious reasons. However, this study surprisingly finds that although many of these dieters regain some of the weight lost, the category of people on drastic diets has also shown to end up at a lower weight than their modest counterparts.