When it comes to losing weight, not all dieting myths hold true.
Many believe that in order to achieve their goals calories counting, frantic exercise or restriction is a must.
However, these ideas couldn’t be further from the truth, according to Dr Nick Fuller, an Australian obesity expert and the author of Interval Weight Loss for Life.
He busts the six diet myths people most commonly believe as well as offering alternatives as a way of ensuring you achieve your weight loss goals with ease.
According to Dr Nick Fuller, calorie counting is one of the least effective things you can do if you’re trying to lose weight
Myth one: You need to count calories
If you’ve previously dieted, chances are you’ve adhered to a regime of calorie counting as a way of making sure you stay within certain limits.
In an article for Sumo Salad, Dr Fuller said as far as he was concerned this was a pointless activity – as not all calories are equal.
He explained some foods, such as nuts and vegetables, come with a certain amount of calories listed on the label, however, when digested, the body doesn’t absorb all these.
‘You can succeed in losing weight without logging calories on an app or diary, it’s much easier than that,’ Dr Fuller said.
While a healthy fitness routine is important, it’s not going to cure all your weight loss problems and in fact might only be sustainable in the short-term
Myth two: You need to eat less and move more
One of the more enduring weight loss myths is people should eat less and move more.
However, sustainable weight loss doesn’t strictly adhere to this simple equation, Dr Fuller said.
He explained taking this approach has its benefits initially, but over the long-term, the body will react, especially against strict routines.
‘If people keep to very strict routines they’ve got in place, the body starts to prevent that weight loss and will work back to its starting point,’ he said.
Weight loss is better thought of in terms of achieving a set point, the body’s natural weight.
Myth three: Restrictive diets work
According to Dr Fuller, one of the worst things you can do when trying to lose weight is to put yourself on a restrictive diet.
His belief is when people are trying to lose weight, they should instead look to increase their food intake, but of course by eating the right foods.
Dr Fuller said the problem with restrictive types diets was the body starts adapting by going into starvation mode.
When this occurs, your metabolic rate slows and the body holds onto its fat reserves to make sure you don’t continue to lose weight.
According to Dr Fuller, one of the worst things you can do when trying to lose weight is to put yourself on a restrictive diet
Myth four: Meal replacements help you lose weight
Meal replacements, in the form of bars or shakes, are fine in and of themselves, but they’re not recommended as a long-term solution.
Instead, Dr Fuller recommends taking the time to learn how to cook some simple, healthy meals.
He said doing will help you recalibrate eating patterns as well as potentially address any underlying causes.
Myth five: Losing weight quicker is better
While it might seem the faster you lose weight the better you’ll be, chances are you could be setting yourself up for failure.
If your body has readjusted itself to a new set point, any weight loss is viewed as a stressor which means after the diet has ended the body starts to regain what it’s lost.
To counter this, Dr Fuller recommends his interval weight loss approach.
This involves determining an amount you want to lose, say for example two kilograms. You achieve this, then allow the body to rest for a month. Then you start the process again, and so on.
While caffeine can speed up your metabolism, this doesn’t necessarily mean you will lose weight
Myth six: Metabolism-boosting foods can help you lose weight
Those in the business of marketing weight loss aids may suggest it’s possible to speed up your metabolism by taking certain products.
Supplements containing caffeine, green tea, capsaicin (an active component of chilli peppers), do have some impact on metabolic rate, however, the effects are short-term.
Dr Fuller said even if you were to speed up your metabolism through the use of supplements, these may not have an overall effect on weight.
Instead, he believes it is better to concentrate your efforts on making healthier food choices and factoring in a range of positive lifestyle changes.