Weight Loss Fact or Fiction

With most of the United States falling in the category of being obese it is unsettling to know that there are several misconceptions that the general public have about weight loss. 

So can you guess Fact or Fiction?



1. Weight loss is all about calories in vs calories out.

If you do a search online and even look in some text books you may find an equation that states that one pound of fat is equal to 3,500 calories.  This has been a long accepted equation and does help to quantify the fat in terms of calories, but this equation is...

FICTION

The 3,500 rule states that if a person eats less calories than they expend in a day

For example I eat 2,000 calories, but I burn 2,100 calories that day.  I have -100 net calories.  If I repeat this process, then in 35 days I would have -3500 calories and should have one less pound of fat.  And in five years I would lose 50 pounds.  This seems nice, but in reality due to the changing nature of the body and the decreased mass, there would only be a 10 pound weight loss because my baseline calorie use would drop as I am carrying less weight. 

On the strictest of terms this equation is a myth, but don't let it discourage you from trying to lose weight.  We cannot forget that even small changes in weight are clinically significant.

2. Set realistic weight goals

FICTION

It makes sense that setting your goals too high can be discouraging if you aren't getting there as quickly as you would like or if you are gaining instead of losing; however, anyone who has ever watched the biggest loser can see that big goals can equal big weight loss.  Research has shown that more ambition weight loss goals are associated with better weight loss outcomes.  So don't sell yourself short.  Make a goal that is something you want and don't settle for less.

3. Big, fast weight loss won't stick

For me the biggest loser is the poster child for this statement, the contestants on the show lose weight quicker than anyone I have ever known and they keep it off.  Losing weight fast has nothing to do with whether or not it will stick, it was simply a will to keep it off after the cameras were gone.

FICTION

4. You won't lose weight unless you are ready

FICTION

Studies show that "being ready" does not affect the amount of weight loss or the adherence among persons who sign up for behavioral programs or who undergo obesity related surgeries.  Obviously being in the right mindset helps, but it isn't required to lose weight.

5. Kids are losing weight in gym class.

I am not saying that all gym classes or physical education classes are bad, but the research shows that physical education classes, as they are typically provided, have not been shown to reduce or prevent obesity.  I can attest that when growing up, there many times that I never broke a sweat in my gym class.  For physical education to be effective we need to make it just that physical education.  There needs to be real purposeful exercise and equipping children with the know how to take their health into their own hands.

FICTION

6. Breast feeding reduces child obesity

Breast feeding has tons of benefits for children and I highly encourage breast feeding for most mothers, but the existing data indicates that there are no anti-obesity effects in children.

FICTION

7. Sex is a good workout.

Well this one depends...

But it is mainly FICTION

Researchers have shown that it takes as much effort to engage in sex as it does to walk.  So for each minute of sex is equal to one minute of walking.  The average length of sex is about six minutes which equates to about 21 calories.  Not the best workout by any one's standards.

As you can see all of these were weight loss fiction, but don't let them be discouraging.  Weight loss is largely mind over matter.  If you are considering losing weight talk it over with your doctor and they can help you on the right track. 

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