“Diets don’t work!” “Exercise can actually make you gain weight!” “You can take supplements that will melt fat away while you sleep!” Claims like these should make you wonder if someone is trying to fool you. Since it is April Fool’s Day, it is worth learning the truth about these common weight loss myths.
Myth: Diets don’t work
Considering that most people who lose weight end up gaining it back, this belief in understandable. The fact is that diets do work – that is how people lost weight in the first place! The problem is that many diets simply aren’t sustainable and don’t teach healthy eating habits necessary to keep the weight off. The result is that after the diet ends, a return to old eating patterns leads to gaining the weight back. The solution, of course, is to find a diet that you can stick with even after you have lost weight, one that teaches you how to make healthy choices and adapt your lifestyle.
Myth: Exercise doesn’t lead to weight loss
The traditional advice for losing weight is to eat less and exercise more. But some research suggests that exercise itself doesn’t lead to significant weight loss. In fact, exercise alone results in lower weight loss compared to diet only or diet plus exercise. While this is true, concluding that exercise isn’t important is a mistake.
First, even if exercise only leads to a small amount of weight loss (about one-half pound per week in my experience) it does add up over time and can help someone achieve their weight loss goal more quickly. Second, research involving individuals who have succeeded at long-term weight loss in The National Weight Control Registry show that exercise is important. It is noteworthy that 94 percent of these “successful losers” increased their physical activity in order to lose weight and 90 percent said that they maintain their weight by exercising an average of 60 minutes every day.
Myth: You can boost your metabolism and burn fat using supplements
Losing weight really does require making changes to your eating and exercise behaviors. Many of these changes can be difficult, so it is no surprise that people look for shortcuts. And there is no shortcut more appealing than a supplement that will increase your metabolism and burn fat while you sleep.
Keep in mind that there are no dietary supplements that have been shown to be effective for promoting long-term weight loss, despite what the manufacturers claim. In fact, some could even be dangerous. The only way to make a meaningful change in your metabolism is to exercise and significant weight loss simply won’t happen unless you change your diet. Be especially skeptical when you see words like “flush” and “cleanse,” which are meaningless and have nothing to do with weight loss. There are a few prescription medications and one over-the-counter drug (Orlistat) that has been shown to promote weight loss – but only when combined with a healthy low-calorie diet and exercise.
Hopefully this advice will help you make healthy decisions and avoid becoming an “April Fool” when it comes to weight loss claims. The good news is that you can start losing weight today by making some simple changes including reducing your portion sizes at meals, choosing water or other calorie-free beverages when you are thirsty, and making it a point to be active every day. These modifications can lead to weight loss now and are exactly the type of changes you need to make to keep the weight off in the long run.
Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior.