By Margot Rutigliano, CPT, Certified Health Coach

Debunking Weight Loss Myths: Tips For Getting Back On Track

Are you diligently working towards your weight loss goals but not seeing the desired results? It’s easy to get misled by the plethora of information available online. At our weight loss retreat and in our health and wellness coaching, we often encounter individuals who just need a bit of guidance to get back on track. Weight loss is a deeply personal journey, and what works for one person might not work for another. Here are eight tips to help dispel common myths about losing weight and assist you in achieving your goals.

Myth 1: You Don’t Have to Count Calories

Fact: Awareness of your food intake is crucial.

While strict calorie counting isn't necessary for everyone, being mindful of your consumption is essential. To lose weight, you must expend more energy than you consume. However, remember that calorie counts can be inaccurate by up to 20%, so use them as a general guide rather than an exact measure. Consider these methods:

Count Calories: Use calorie counting as a guideline, not an exact science.
Eyeball Method: Use your hand to estimate portions: Protein should be the size and thickness of your palm, carbs a clenched fist, veggies a loose fistful or two, and fats the size of your thumb.

Myth 2: Always Eat Breakfast

Fact: Eat your first meal of the day when you're ready.

There's no need to eat immediately upon waking. What matters is how you structure your meals throughout the day to avoid excessive hunger later. If skipping breakfast leads to overeating later, you might need to reconsider. Balance your meals according to your activity levels to ensure you have enough energy throughout the day.

Myth 3: Eat Three Times a Day — Don’t Snack

Fact: Eat as needed to stay satiated and support your activity level.

If three meals a day work for you, that’s great. However, if you experience energy dips or hunger between meals, incorporating balanced snacks might be beneficial. Adjust your eating habits based on how you feel and your energy needs.

Myth 4: Carbohydrates Make You Fat

Fact: Excess calories, not carbs, lead to weight gain.

Carbohydrates themselves don't cause weight gain. The issue lies in consuming excess calories. When you eat carbs, they are stored with water in your body, which can lead to temporary weight gain. Opt for unrefined, unprocessed carbs like brown rice, quinoa, and sprouted grain breads for better satiety and nutritional value.

GET STRUCTURE & ACCOUNTABILITY WITH
THE WEIGHT LOSS STARTER KIT

Myth 5: No Desserts

Fact: Moderation, not deprivation, is key.

Depriving yourself of sweets can lead to overeating and binging. Enjoying desserts in moderation, such as once or twice a week, can help maintain a healthy balance without derailing your weight loss efforts.

Myth 6: Don’t Worry About What You Eat — Just Exercise

Fact: Diet is crucial for weight loss.

While exercise is important for overall health, it alone is not enough for weight loss. Your diet plays a significant role, accounting for 80-85% of your success. Focus on what and how much you eat to achieve your weight loss goals.

Myth 7: Don’t Weigh Yourself

Fact: Track your progress in a way that works for you.

Setting realistic goals and tracking your progress are essential. You don't have to weigh yourself, but you should find a method to monitor your achievements, such as using clothing, taking measurements, or assessing body composition changes.

Myth 8: Don’t Eat at Night

Fact: Eating at night depends on your daily intake.

The timing of your meals should align with your daily schedule and activity levels. If you missed a meal during the day, eating at night might be necessary. Ideally, eat earlier in the evening to allow your body to focus on recovery and repair during sleep.

Find What Works for You

Ultimately, weight loss requires finding a personalized approach that suits your lifestyle. Consider your diet, exercise routine, and how you feel (energy levels, mood, digestion) to determine what works best for you. Weight loss isn't black and white, so a bit of trial and error might be necessary to discover the right formula for your body.

THE WEIGHT LOSS STARTER KIT

I created the weight loss starter kit as a dedicated, easy to follow way to get on track to your health & weight loss goals. What’s in the guide?

Step-by-Step Instructions: Clear, easy-to-follow guidelines to help you navigate each part of your weight loss journey.

SMART Goal Setter: Worksheet to set clear, realistic goals.
Choose Your Energy Balance: In depth description of energy balance and the traditional “dieter” method of eating less and moving more isn’t the most sustainable approach.
Determine Your Caloric Needs or Use Portion Control
Track Your Progress
Simple Meal Tracker
Journal Page
Weekly Reflections
Understanding Safe Weight Loss
30 Weight Loss Affirmations