When it comes to the topic of weight loss, everyone has an opinion. From your grandma to social media’s influencer of the day, everyone is ready to tell you what the rules are regarding what you should and shouldn’t eat, and to criticize you if you disagree or ask a question. It can be confusing and frustrating and more than a little overwhelming, and the sheer amount of conflicting information can make it hard to know what to believe. So here’s a little piece of knowledge that can make it a little easier: a lot of what we — and by that I mean loud voices on the internet — think we know about weight loss simply isn’t true.
The reality is that much of what you hear and read about weight loss in popular culture is based on out-of-date information, old wives tales, or pure pseudoscience. And while the intention is often good, taking these incorrect ideas to heart can sabotage your weight loss efforts or even stop your journey before it begins. So let’s take a look at some of the most common myths about losing weight, and how the reality measures up.
Myth #1: There’s a one-size-fits-all weight loss plan
You read it on magazine covers and in blog articles. You hear about it on talk shows and podcasts. “Follow this diet and lose X pounds in X days!” Or, “This is how I lost half my bodyweight — and you can too if you just do the same thing” as if we’re all cookie-cutter copies of one another and what works for one person works for everyone.
But real life — and real weight loss — is more complex than that. We’re not cookie-cutter copies; people have different bodies, different lifestyles, different genetics, and different challenges. Expecting the same solution to work for everyone is about as realistic as expecting one pair of shoes to fit every foot. So let’s break it down a bit and look at precisely why there’s no one-size-fits-all weight loss plan.
Genetics: Genetics aren’t everything, but do play a role in how your individual body responds to different weight loss strategies. For instance, some people are more prone to insulin resistance than others. These people have a genetic predisposition to store fat. Other people may have genetic factors that influence how well — or how poorly — they respond to any particular diet. It’s why some people gain weight on higher-carb diets, while other seem to thrive even if they’re eating the exact same things.
Metabolism: We all have that one friend. The one who can seemingly eat anything and everything and still fit into their high-school jeans, while the rest of us gain weight just thinking about eating like they do. You know the one. And it’s not a matter of magic — it’s just metabolism. People burn calories at different rates and it’s not about willpower or motivation, it’s just biology.
When you factor in things like stress, sleep patterns, activity levels, and even what kind of work we do, it’s obvious that what works for your friend and what works for you may be wildly different things. So instead of trying to fit yourself into someone else’s shoes, you’ll need to find what works for your body, your genetics, and your lifestyle.
One-Size-Fits-All weight loss plans? Debunked!
Myth #2: Weight loss is about calories in vs. calories out
It’s one of the oldest and most-repeated weight-loss mantras around: burn more calories than you eat and the weight will just melt away. Which sounds good, and makes sense on a superficial level. The problem is that “calories in, calories out” doesn’t tell the whole story. Yes, of course you need to eat fewer calories than you burn, but it’s much more nuanced than that. When it comes to losing weight, what type of calories is just as important as how many.
If you eat 200 calories of protein, for example, your body will process that much differently than if you ate 200 calories of simple carbs, or 200 calories of fats. Here’s how it works and why it matters:
When you eat carbs — especially simple carbs like what you find in sugary foods or white bread — your body converts them into glucose (sugar) very quickly. This causes a spike in blood sugar, followed by a surge of insulin. The insulin prompts your body to store as much of this sugar as possible in your muscles (which is why building muscle is so important), and to then store whatever is left as fat. Protein, on the other hand, is converted to sugar much more slowly, without such a big blood sugar spike. It results in a much steadier insulin response, which means your body is less likely to store the calories from protein as body fat and is more likely to use that protein for muscle repair and energy.
Fat is also metabolized differently. Despite being very high-calorie, dietary fat has very little impact on insulin levels, making it even less likely to contribute to fat storage unless you’re seriously overeating. All this is why focusing on the right balance of macronutrients — protein, fat, and carbs — can have a bigger impact on weight loss than simply counting calories indiscriminately.
Muscle mass plays a crucial role too. Muscle burns more calories than fat, even when you’re resting. So, the more muscle you have, the higher your resting metabolic rate, which means you burn more calories throughout the day without even trying. This is why strength training can be a game-changer for weight loss, helping you maintain muscle mass and keep your metabolism burning brightly.
In other words, weight loss isn’t just about cutting calories; it’s about choosing the right kind of calories.
Myth #3: Weight loss is all about willpower
If you’ve struggled with your weight, you’ve probably heard this myth more times than you can count. It’s a common misconception that being overweight means you just lack self-control, or that if you just wanted to badly enough you’d be able to lose weight. Of course if that were true we would all be our ideal weight, right?
The reality —as we can already see from the first two myths — is quite different. Weight is influenced but a complex mix of genetic, hormonal, and metabolic factors. Some people really are predisposed to weight gain due to their genetic makeup, making it harder for them to lose weight even when they’re doing everything “right.” For example, the FTO gene, sometimes called the “fat gene,” has been linked to a higher likelihood of obesity. People with certain variations of this gene are more prone to storing fat and might have a harder time sticking to a low-calorie diet.
Hormones like insulin and leptin also play a role. Insulin, as we mentioned, affects fat storage, while leptin helps regulate hunger. Some people have leptin resistance, which means their brains don’t receive the signal that they’re full, leading to overeating.
Weight management is a biological issue, not a willpower problem.
Myth #4: You can’t enjoy food while losing weight
If you’ve ever been on a diet, you know how miserable it can feel to cut out all your favorite foods. It’s easy to think that weight loss means endless salads, bland chicken breast, and saying goodbye to anything that tastes remotely enjoyable. But here’s the thing: successful weight loss doesn’t have to be an exercise in deprivation.
Studies show that people who adopt a flexible approach to eating are more likely to maintain their weight loss over time than people following restrictive diets. You’re less likely to feel deprived if you’re enjoying a variety of foods, and this in turn reduces the risk of bingeing or falling off the wagon altogether.
This means you can have that piece of chocolate or slice of pizza without guilt, as long as you’re making balanced choices most of the time.
Needing to give up enjoying food to lose weight? Debunked!
Myth #5: Losing weight means you have to feel hungry all the time
In spite of how prevalent this myth is, nothing could be further from the truth. Feeling hungry isn’t just unpleasant — it’s unsustainable. Not just long-term, but even in the short term for most people. Hunger often leads to overeating, and reaching for the quickest, most calorie-dense option at hand to satisfy yourself.
Not feeling hungry is crucial to sustainable weight loss. When you’re feeling full and satisfied overall, you’re much less likely to give in to food cravings or to raid the pantry. Striking the right balance of macronutrients — making sure you include enough protein and healthy fats in your diet — can go a long way to ensuring you’re not feeling hungry all the time. This is also where GLP-1 therapy really makes a difference.
By regulating hunger hormones and slowing down the digestive process, GLP-1 medications make it easier to feel satisfied on fewer calories. You’re not battling your body’s hunger signals, and that means you can stay on track without feeling deprived.
Your Weight Loss Journey is Unique
Weight loss really is a journey, but it’s not necessarily a straight path from point A to point B. The road might meander a little. You might stop for a rest here and there. But avoiding myths such as these can keep you from getting lost on side-roads that take you further from your destination or even stop you before you get started.
Learn more about Claya’s personalized wellness coaching for your weight loss journey.
