The Truth of Weight Loss Myths

Weight loss is one of the most talked-about topics in health, yet it’s surrounded by myths and misconceptions that can make the process overwhelming. From “sugar-filled fruit” debates to questions about the keto diet, it’s hard to separate fact from fiction. Here I want to share with you the truth of weight loss, explain some myths and tackle the subject as a whole.

Weight Loss Surgery and Injections Are Cheating

Myth: If you undergo weight loss surgery or try injections, you’re “taking the easy way out.”

Truth: Weight loss surgery and injections are valid medical options. These tools are recommended for individuals facing severe obesity or health complications when traditional methods fail. They’re far from easy; they still require lifestyle changes, including improved diet and exercise. Surgery and injections are not automatic solutions but part of an overall care plan that takes dedication and effort. The same goes for other weight loss medications. Ultimately, you need to work on it too; no medication is a miracle cure.

I chose not to go for weight loss surgery or injections. You can read my story and understand why, and make your own decisions. It is your body and your journey; don’t let anyone tell you otherwise. The truth of weight loss is no one knows what or how you are doing, and it doesn’t always show to others, even when it is dropping off. But, that doesn’t matter, it is your body and ultimately your choice.

Fruit Sugars and Their Impact on Weight Loss

Myth: Fruit is full of sugar, so it’s bad for weight loss.

Truth: The natural sugars in fruit are entirely different from refined sugars in sodas and desserts. Fruit contains fibre, vitamins, and antioxidants that slow sugar absorption and keep you fuller for longer. Bingeing on bananas won’t derail your progress, but adding balanced portions to your diet can help curb overall sugar cravings. The truth of weight loss myths like this is very skewed in my opinion, and doesn’t take into account that very few people only juice!

Is Dieting More Expensive?

Myth: Eating healthy costs way more than eating junk.

Truth: While organic quinoa isn’t necessarily cheap, weight loss doesn’t require premium-priced superfoods. Budget-friendly options like seasonal fruit and veggies, frozen produce, oats, beans, and eggs are all fantastic for your goals. Plus, cooking at home will save money compared to ordering takeout or dining out.

Is It Necessary to Exercise for Weight Loss?

Myth: Diet alone is enough; no need to work out.

Truth: While you can technically lose weight by only reducing calories (calories in vs calories out), exercise is key to maintaining weight loss and improving overall health. Resistance workouts build muscle (which burns calories even at rest), while cardio boosts your mood and heart health. A mixture of both works wonders, but even walking regularly can aid your weight loss.

Can You Do Yoga for Weight Loss?

Myth: Yoga isn’t intense enough to help you lose weight.

Truth: While yoga isn’t a calorie-torching activity like running, it reduces cortisol levels (stress hormone), which can help manage weight gain. You’ll also increase flexibility, core strength, and mindfulness, translating into better nutrition choices.

How Quickly Can You Lose Weight?

Myth: You can lose 10 pounds in a week safely for an event.

Truth: Rapid weight loss often results in water loss, not fat. The truth of weight loss, sustainable weight loss, is around 1–2 pounds per week. Crash dieting may lead to muscle loss, energy dips, and rapid regaining of the lost weight (not to mention hangry spells). If you continue to lose weight quickly, it can also lead to loose skin.

Do You Gain Weight Due to Depression?

Myth: Depression only causes weight loss.

Truth: Depression can lead to weight gain or loss based on the individual’s behaviour. Some people turn to comfort foods high in sugar and fat, while others experience appetite loss. The relationship goes both ways, as weight changes can also exacerbate mental health challenges. Essentially, everyone is different, but when you have mental health struggles, try and put your weight to the back of your mind while you resolve those.

Do Diets Like Keto, Paleo or Carnivore Matter?

Myth: Your choice of diet is everything for weight loss.

Truth: Weight loss boils down to a calorie deficit, but the diet you choose matters for adherence. Keto, paleo, and carnivore diets limit specific food groups, which might lead to weight loss, but only if you stick with them. Ultimately, the “best” diet is one you can maintain long-term that fits with your preferences.

The Truth of Weight Loss – Are Carbs Bad?

Myth: Carbs are the enemy when you are trying to lose weight.

Truth: Complex carbs like whole grains, legumes, and vegetables fuel your body while providing fibre to keep you full. Refined carbs (like white bread or pastries) can spike your sugar levels and lead to overeating. The key here is balance, not outright elimination. The truth of weight loss is that most things in moderation are ok!

What Is the Truth About Water Weight?

Myth: You only lose water weight when sweating during workouts.

Truth: Water weight fluctuates constantly due to factors like salt intake, hormones, and dehydration. Exercise can lead to temporary water loss, but hydration ensures your body burns fat effectively in the long term.

Does Fat Weigh More Than Muscle?

Myth: Muscle is heavier than fat.

Truth: This one’s a bit of a trick question! A pound of muscle and a pound of fat weigh the same (a pound is a pound), but muscle is denser, meaning it takes up less space. That’s why you may look slimmer but maintain or even gain weight when you are exercising.

Are Fruit Juices Good or Bad?

Myth: Fruit juices are healthy because they’re made of fruit.

Truth: While fresh fruit juices contain vitamins, they’re often stripped of the fibre found in whole fruit and can be loaded with sugar. Shop-bought juices often contain added sugar, making them closer to fizzy drinks than a nutritious drink. Stick to water and eat whole fruit for a better boost. This is why on Slimming World, they consider smoothies and juices as syns.

Does Weight Loss Cause or Cure Diabetes?

Myth: Losing weight always cures diabetes.

Truth: Weight loss can significantly improve blood sugar levels and reduce the risk of Type 2 diabetes, but it doesn’t “cure” it. For some people, diabetes remission is possible through lifestyle changes, but others require long-term medical support. The truth of weight loss is that it is more complex than just losing weight and curing any health problem!

Find What Works for You

Weight loss isn’t one-size-fits-all. What works for you may not work for someone else. Understanding the truth of weight loss and the myths behind the things you are told can help you to know which to ignore when that annoying person from work says you are “doing it wrong” or “won’t lose weight that way”. Honestly, I never understand why people don’t keep their noses out.

Have you found all this information about the truth of weight loss helpful? Is there anything you didn’t know or don’t agree with? Let me know in the comments below.