In a world where weight loss messages are omnipresent—from billboards to social media—the quest to shed pounds can often seem overwhelming and misinformed. While the desire to reduce health risks associated with obesity, such as diabetes, heart disease, and certain cancers, is understandable, not all commonly held beliefs about weight loss are based on science. In fact, many of these myths can be detrimental to both physical and mental health. Here are five of the most prevalent weight-loss myths, debunked by experts from the University of Utah Health.
Myth 1: The Only Way to Get Healthier Is to Lose Weight
Fact: “Thinner doesn’t automatically mean healthier,” says Julia Franklin, PhD, professor of health and kinesiology at the College of Health (COH), University of Utah Health. Physical health improvements are not always visible and can include lower blood pressure, better blood sugar control, more energy, and an overall enhanced quality of life. Rather than focusing solely on the number on the scale, it’s more beneficial to think about the activities and behaviors that contribute to a healthy and fulfilling life.
Myth 2: Anyone Can Lose Weight If They Try Hard Enough
Fact: Weight loss isn’t just about “calories in, calories out.” Many factors, including genetics, environment, and social conditions, play a significant role in how our bodies manage weight. For example, air pollution and a family history of food insecurity can affect metabolism. Sustainable weight loss is challenging, and not everyone will experience the same results. However, everyone can make healthier choices that improve overall well-being, regardless of weight.
Myth 3: Dieting Is the Best Way to Lose Weight
Fact: Fad diets, like juice cleanses and detoxes, are not only ineffective in the long term but can also pose serious health risks. Kary Woodruff, PhD, RD, professor of nutrition and integrative physiology at the COH, advises against unsupervised, calorie-restrictive diets, which can lead to nutrient deficiencies, poor bone health, and reduced energy. Instead, those seeking weight management should consult a registered dietitian to establish a supervised, evidence-based approach.
Myth 4: You Can Shame Yourself or Others Into Losing Weight
Fact: Weight shaming is harmful and counterproductive. Woodruff explains that weight stigma, which suggests that a person’s body weight is unacceptable, can lead to chronic stress, poor metabolic health, and unhealthy behaviors like avoiding exercise. Embracing a positive, weight-inclusive attitude is crucial for promoting physical and mental well-being.
Myth 5: Getting Healthier Is Going to Hurt
Fact: Sustainable health changes should be enjoyable and maintainable. Instead of choosing the most calorie-burning workout, it’s more important to find activities that you enjoy, such as dancing or cycling with family. Similarly, rather than eliminating “bad” foods, focus on incorporating more healthful options like fruits and vegetables, while still allowing yourself to enjoy all foods in moderation.
Adopting a Positive Approach to Health
Woodruff and Franklin emphasize the importance of a weight-inclusive approach to health and nutrition. This perspective challenges negative societal messages about body weight and shape, promoting a more positive and sustainable path to well-being. They suggest finding a weight-inclusive medical provider, avoiding comparisons with others, and seeking mental health support if body image concerns are affecting your quality of life.
Self-acceptance is a journey, and it requires time and kindness to oneself. As Franklin notes, “Self-acceptance doesn’t come at the snap of your fingers. Be kind to yourself and recognize that this is a journey that you’re on.” Woodruff adds, “When we know it’s hard work, we can expect that it’s going to be a process. We can roll up our sleeves and get started.”
By embracing these evidence-based approaches and debunking harmful myths, you can cultivate a healthier relationship with your body and improve your overall quality of life.
