Diet Strategy Myths

Mistaken Beliefs That Prevent Successful Weight Loss

Feb 27, 2008

Many dieters fail because they have been given misinformation about eating patterns, hunger and weight loss.

Weight loss efforts may be sabotaged by mistaken beliefs about the effectiveness of popular approaches. Common myths regarding weight loss strategies are debunked in the article that follows.

Overeating and Hunger

Many people believe that overeating occurs due to hunger. In fact, this is rarely the case. Most overeating occurs in response to emotional triggers or hormonal factors. Research indicates that those who do not get enough sleep experience a reduction in the hormone leptin, which tells your brain that you are full and should stop eating, and an increase in the hormone ghrelin, which causes hunger. The less people sleep, the more they weigh, and those who are sleep-deprived are more likely to choose high-calorie foods over vegetables, fruits and dairy products.

As for overeating in response to stress, frustration, anxiety or poor self-esteem, the WebMD Weight Loss Clinic suggests keeping a food diary to record eating patterns and the stressors that precede them in order to identify overeating triggers. Once these have been identified, binge eating in response to these triggers should be replaced with healthier habits, such as reading, walking, taking a bath, engaging in relaxation exercises, or any other positive activity that provides a distraction.

Fast Food

It is commonly believed that those who wish to lose weight must avoid all fast foods. However, some fast food chains such as Subway offer low-fat, lower-calorie options. As for regular fast food, most of the calories come through supersize portions and fatty toppings. Eating fast food occasionally is fine if you choose healthier options from the menu. When eating out, health experts at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggest choosing water rather than soda; grilled or baked rather than fried foods; and avoiding toppings such as bacon, cheese, mayonnaise and salad dressing.

Skipping Meals

Many assume that skipping breakfast or other meals is a good way to lose weight, but according to the NIDDK, studies have shown that those who eat fewer times over the course of the day are often heavier than people who eat breakfast and four or five small healthy meals each day. Those who skip meals get hungrier and eat larger portions of high-calorie foods when they do eat. Dieters should never skip breakfast, and should snack on fruits, vegetables or single servings of low-fat yogurt over the course of the day to prevent overeating.

Sacrificing Enjoyment

People are often hesitant to begin a weight loss program because they assume that they will have to give up all of their favorite foods, but this is not necessarily true. To lose weight, you need to burn more calories than you eat. This means that unless you can spend your entire day exercising, it’s not a good idea to consume several slices of cheesecake or pizza on a daily basis. But as long as you exercise regularly and choose smaller portions, you can still have that slice of cheesecake from time to time. One trick with favourite foods is to select leaner cuts of meat (i.e., “loin” and “round”) and low-fat options for dairy products and desserts.

Food Combination Diets

Misinformation regarding food combination diets and weight loss is widespread. The Better Health Channel emphasizes that combining (or avoiding combining) certain foods offers no benefits for weight loss. Although some people believe that combining proteins and carbohydrates causes weight gain by impeding digestion, this is not true. It is important to eat a balanced mix of foods for healthy weight loss, because many foods actually improve the digestion or nutritional value of other foods. For example, drinking vitamin-C-rich beverages such as orange juice with beef or chicken increases iron absorption.