Weight Loss Secrets: <b>Weight Loss</b> Myths: Get the Skinny from the Experts

Jan 27, 2011 Cathy Herold

There are quite a few weight loss myths that may hinder dieters from losing weight and keeping it off. Here is some research that exposes some of the truth about some popular diet strategies that may not be all they're hyped up about.

Many get-thin-fast programs suggest that the idea of restricting the intake of one specific nutrient like carbohydrates or fat is the best way to lose weight; however the results of a 2009 New England Journal of Medicine study reported in the Runner's World's article "Incredible Weight Loss Myths Exposed" by Matthew Kadey revealed that the number of calories dieters consume each day is the most important factor for weight loss.

To lose weight, the bottom line is dieters need to burn fewer calories than what they eat regardless of what percentage of carbohydrates, protein or fat they're eating each day. The 2009 New England Journal of Medicine study studied participants for two years who followed one of four calorie-restricted diets with varying amounts of carbs, protein and fat.

"After 24 months, all participants lost about the same amount of weight." The study proved that calories are the most important factor for losing weight. Neither a low-fat diet nor a low-carb diet will bring faster results. The bottom line for successful weight loss is dieters need to eat fewer calories than what they burn each day while finding a type of healthy diet that fits their lifestyle and food preferences.

Many diet gurus boast that eating fewer and smaller meals throughout the day is guaranteed to help dieters squash hunger and lose weight faster; however, scientists have not showed any substantial evidence that eating frequency really matters, according to a review of research by scientists at Newcastle University and Griffith University in Australia as reported by Kadey.

"In fact, a 2009 study with more than 10,000 subjects," according to Kadey, "reported that between-meal nibblers were 69 percent more likely to pack on pounds over five years." People who want to eat more frequently during the day still need to still count calories and control portion sizes. The number of calories consumed each day is still the overall factor in weight loss, not the number of meals, says Tara Gidus, R.D. in Kadey's article.

Eating at Night Myth

Calories are calories no matter when people eat them, says Gidus. It's more important that people don't eat more calories than they burn each day. "Overeating at 9 p.m. is essentially no worse than overeating at 9 a.m.," states Gidus. People may have a slightly higher metabolism earlier in the day, but eating less food at night is likely trivial for weight loss.

People who train or exercise heavily in the evening states Gidus, need to eat a light meal at night no matter how late to encourage recovery. Recovery after exercise is essential to muscle and tissue repair and strength building. Recovery includes not only eating properly, but also replacing fluids, resting and cooling down. And as long as people don't eat too much at night, it's not likely to affect their weight, according to Gidus.

Many dieters believe that maintaining weight loss is easier than losing weight. But, according to Kadey, a 2008 study in the Archives of Internal Medicine revealed that people have to be diligent about diet and exercise. "The researchers discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day just to sustain a loss of 10 percent or more of their initial body weight."

People who have lost weight and who don't exercise every day are more likely to gain back the pounds they had previously lost. It's also important to avoid eating too many calories after losing weight. People need to understand they are not done with weight loss after they lose all the unwanted weight; it's important to stay motivated about diet and exercise to maintain weight loss.

Dieters should keep in mind that it's important to consume fewer calories than they burn each day to lose weight, and people who want to maintain their weight should still watch their calories and continue to exercise every day.

Sources:

Kadey, Matthew. "Incredible Weight Loss Myths Exposed." Runner's World. April 2010, Vol. 45 Issue 4, p56-66.

Patz, Aviva and Centofanti, Marjorie. "Weight Loss Myths, Blasted." Psychology Today. March/April, Vol. 33 Issue 2, p20.