{"id":21817,"date":"2021-06-14T15:07:42","date_gmt":"2021-06-14T19:07:42","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=21817"},"modified":"2025-01-15T13:47:31","modified_gmt":"2025-01-15T18:47:31","slug":"five-weight-loss-myths-that-will-change-the-way-you-think-about-your-health","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/five-weight-loss-myths-that-will-change-the-way-you-think-about-your-health\/","title":{"rendered":"Five weight loss myths that will change the way you think about your health"},"content":{"rendered":"

When it comes to weight loss, there\u2019s a lot of information out there.<\/span><\/p>\n

Not only is there a lot of information, but you might hear a \u201cweight loss tip\u201d from one source that directly contradicts a tip that you heard elsewhere.<\/span><\/p>\n

So, how can you know what\u2019s right and what\u2019s wrong?<\/span><\/p>\n

The reality is that weight loss isn\u2019t a perfect science. One technique may work well for someone else, but not at all for you. Each person\u2019s body is different and there are a lot of factors to consider in relation to weight loss \u2013 other than your daily caloric intake and calorie deficit.<\/span><\/p>\n

To help you weed through the piles of theories out there, we\u2019ve put together a list of five popular (and misleading) weight loss myths that will change the way you think about your health.<\/span><\/p>\n

Before we can talk about these myths, it\u2019s important to understand what a calorie deficit is, and how it affects you.<\/span><\/p>\n

Calorie deficit: What is it, and why should you care?<\/h3>\n

Your body requires a certain number of calories each day to support your energy expenditure. This is estimated by your height, weight, age, sex, and the volume of physical activities you perform daily. This is called your daily maintenance calories.<\/span><\/p>\n

If your body burns 2000 calories per day throughout your normal routine, this would be your maintenance calories. However, if you are only consuming 1200 calories worth of food, that 800 difference would be your calorie deficit.<\/span><\/p>\n

Sounds simple enough, right? It\u2019s actually a little more complicated than that.<\/span><\/p>\n

It\u2019s believed that for most people, if you want to use a calorie deficit to lose weight, your goal shouldn\u2019t be the highest possible deficit. It should be to determine what your correct daily maintenance calories require, and then aim to consume 500 calories less than that per day.<\/span><\/p>\n

This fluctuates between different people, as well as the two sexes. Also, it\u2019s good to note that men should normally not consume less than 1500 calories per day, and women should not dip below 1200, even if they\u2019re trying to maintain a daily calorie deficit.<\/span><\/p>\n

These theories don\u2019t take into account things like hormonal imbalances, hypothyroidism, genetics, metabolic adaptations, chronic diseases (like diabetes and arthritis), or the use of certain medications. All of these factors may make it additionally challenging for someone to lose weight \u2013 even with a daily calorie deficit.<\/span><\/p>\n

Now that you understand a bit about how calorie deficits work, let\u2019s discuss some common weight loss myths. These may seem like great ideas, but they can actually be as harmful as they are helpful, if they\u2019re not handled properly.<\/span><\/p>\n

MYTH #1: Extreme diets are the most effective<\/h3>\n

It can be incredibly tempting (especially after some unpleasant visits to the bathroom scale) to decide your best course of action is an \u201cextreme diet\u201d.<\/span><\/p>\n

This could involve either severely limiting the types of food you allow yourself to eat, or simply not eating at all. You may want those pounds to melt away, but this isn\u2019t the way to do it.<\/span><\/p>\n

If your goal is to eat less frequently, that\u2019s fine. Cutting down on snacking and unnecessary calories is a good choice when you\u2019re trying to lose weight. However, starvation should never be your goal.<\/span><\/p>\n

When you starve yourself long enough, your body will enter \u201cstarvation mode.\u201d This means it reduces the number of calories required for your daily maintenance, so it can maintain your energy levels with less food.<\/span><\/p>\n

Worse yet, when you starve yourself, your metabolism grinds to a screeching halt. This means that when you do eat something, your body immediately wants to store as many calories as possible. It does this because it isn\u2019t sure when you\u2019re going to give it more to process, so it stores fat to break down later.<\/span><\/p>\n

The best types of diets take time and effort to apply, and they won\u2019t promise immediate results. Even if you do see short-term successes with extreme diets, the results you\u2019ve gotten may simply not be sustainable long-term. Weight loss at a rate of one to two pounds or less per week is a safe and sustainable goal. It\u2019s best to avoid diets that are very strict, eliminate major food categories such as gluten or carbohydrates (the common ones), or that do not allow people to eat the foods they enjoy or eat foods from their culture. These methods are not supported by the Dieticians of Canada.<\/span><\/p>\n

MYTH #2: Low-calorie diets = increased weight loss<\/h3>\n

Calorie counting is fine if you\u2019re trying to control your eating habits and monitor how much you\u2019re taking in each day.<\/span><\/p>\n

Regardless of what your preferred diet might be, you need to maintain a certain level of calories daily. Otherwise, your body will panic and start reverting into starvation mode.<\/span><\/p>\n

As we mentioned earlier, to use calorie deficit to your advantage you need to determine your maintenance calories per day and subtract about 500. So, when a diet tells you that you can lose weight by bringing your calorie intake as low as possible, it\u2019s only a half-truth.<\/span><\/p>\n

In the short-term, when you drive your caloric intake that low, yes, you will notice some weight loss. However, this is not a good long-term solution. You\u2019ll notice a dip in your energy, as your body struggles to make the best use of the small amount of fuel you\u2019re giving it.<\/span><\/p>\n

Eventually, this tactic will put your body into starvation mode, which isn\u2019t good for your overall health. Also, because your body is stashing everything you do give it, your daily meals become a timebomb waiting to happen.<\/span><\/p>\n

As soon as you let your daily calories go back up, your body will pack back on as much as it can. After all, it doesn\u2019t know when the next time will be that you\u2019ll give it more.<\/span><\/p>\n

If a \u201ccheat day\u201d now and then is going to ruin your entire diet, can you really say it\u2019s working? We don\u2019t think so.<\/span><\/p>\n

MYTH #3: Diet, low-fat foods are a healthy choice<\/h3>\n

There are so many \u201clow-fat\u201d or diet foods on the market, it can be overwhelming trying to make sense of all the options.<\/span><\/p>\n

In fact, a lot of these \u201cdiet\u201d options are actually quite unhealthy. Some replace sugars with unhealthy food additives like aspartame, which aren\u2019t healthy to consume regularly.<\/span><\/p>\n

Many low-fat choices don\u2019t advertise the fact that they\u2019re actually loaded with sugars and salts. And what does your body process excess sugars into? That\u2019s right \u2013 fat.<\/span><\/p>\n

Just because something has \u201clow-fat\u201d content, doesn\u2019t automatically make it good for you. Actually, in many cases it\u2019s much better for you to enjoy small amounts of regular-fat versions of these foods, than to substitute low-fat alternatives. Certain types of fats are important for our digestive health.<\/span><\/p>\n

MYTH #4: \u201cBad\u201d foods should be avoided<\/h3>\n

How many diets will tell you that \u201cfatty\u201d, high-cholesterol foods are bad? Or argue that you should avoid foods with complex carbohydrates like potatoes, rice, and pasta? These are often the same diets that promote fruits and vegetables as unwaveringly good for you.<\/span><\/p>\n

The truth is that food science doesn\u2019t typically deal in absolutes like this. Any food eaten in excess can be bad for you.<\/span><\/p>\n

But that doesn\u2019t mean these other food groups are bad. High-cholesterol foods are often nutrient-dense, and are a good part of a healthy diet, in moderation. Potatoes are highly nutritious, when they\u2019re boiled or baked instead of fried. Whole wheat pasta and whole grain rice are excellent sources of dietary fibre.<\/span><\/p>\n

On the flip side, fruits are packed full of natural sugars. Certain vegetables are high in carbs as well, like corn, squash, and tomatoes. The key here is to understand that this doesn\u2019t make any of these foods \u201cbad\u201d for you. There are far fewer \u201cbad\u201d foods than most people think, but there certainly are bad eating habits you can fall into. Substituting water for sugary beverages, brown rice for white, or whole grain bread for white are some easy substitutions to help create better eating habits.<\/span><\/p>\n

\u201cEverything in moderation\u201d is a good motto to follow when you\u2019re building your meal plans. It\u2019s not about avoiding certain foods completely, but rather monitoring how much of them you eat. The best diets involve meals that are balanced to control the number of calories, while also taking nutritional value into account. Another important thing to be mindful of are fad diets \u2013 beware of their marketing that promotes buying their products or methods over making healthy choices at the grocery stores. Some fad diets will also give testimonials rather than true evidence to support their methods. In short, fad diets are not sustainable.\u00a0<\/span><\/p>\n

MYTH #5: It\u2019s easy to lose weight if you\u2019re committed<\/h3>\n

This is possibly the biggest weight loss myth of them all. This generalized statement doesn\u2019t take into account your own health, your body\u2019s needs or any conditions you may have that may make weight loss challenging.<\/span><\/p>\n

It may take you trying a few different types of diets before you find one that fits with your lifestyle and personal preferences. But that doesn\u2019t mean you aren\u2019t committed, or should feel bad when a diet doesn\u2019t work for you.<\/span><\/p>\n

The most difficult weight loss myth to overcome is that weight loss is always connected directly to effort and willpower. That simply isn\u2019t the case.<\/span><\/p>\n

Yes, it takes time and a lot of effort to lose weight, but it\u2019s far more difficult for some people than for others. You may struggle for years trying to control your weight, even with a strict meal plan, careful dietary choices, and exercise.<\/span><\/p>\n

In these cases, it can be really helpful to speak to a dietitian about your weight loss journey. They\u2019ll be able to guide you towards some food tips to meet your body\u2019s specific needs, while also helping to facilitate your weight loss.<\/span><\/p>\n

Can Maple help me with my weight loss?<\/h3>\n

Yes, we can!<\/span><\/p>\n

In fact, Maple can help you see a dietitian who has the knowledge and expertise to help you improve your weight loss strategies.<\/span><\/p>\n

Schedule a consultation with us today, and let our specialist guide you towards realistic, achievable weight loss goals. You don\u2019t have to do it alone.<\/span><\/p>\n

Together, we can help you take the first steps towards a happier, healthier lifestyle.<\/span><\/p>\n

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/i><\/i><\/p>\n

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

When it comes to weight loss, there\u2019s a lot of information out there. Not only is there a lot of information, but you might hear a \u201cweight loss tip\u201d from one source that directly contradicts a tip that you heard elsewhere. So, how can you know what\u2019s right and what\u2019s wrong? The reality is that…<\/p>\n","protected":false},"author":23,"featured_media":21820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[7381],"tags":[],"acf":{"image":{"ID":21820,"id":21820,"title":"2880x1180_4","filename":"2880x1180_4-1-scaled.jpg","filesize":196973,"url":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-scaled.jpg","link":"https:\/\/www.getmaple.ca\/blog\/five-weight-loss-myths-that-will-change-the-way-you-think-about-your-health\/2880x1180_4-2\/","alt":"","author":"23","description":"","caption":"","name":"2880x1180_4-2","status":"inherit","uploaded_to":21817,"date":"2021-06-14 19:04:26","modified":"2021-06-14 19:04:26","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.getmaple.ca\/wp-includes\/images\/media\/default.png","width":2560,"height":1049,"sizes":{"thumbnail":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-300x123.jpg","medium-width":300,"medium-height":123,"medium_large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-768x315.jpg","medium_large-width":768,"medium_large-height":315,"large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1024x420.jpg","large-width":1024,"large-height":420,"1536x1536":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1536x630.jpg","1536x1536-width":1536,"1536x1536-height":630,"2048x2048":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-2048x840.jpg","2048x2048-width":2048,"2048x2048-height":840,"square1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1200x1181.jpg","square1200-width":1200,"square1200-height":1181,"square600":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-600x600.jpg","square600-width":600,"square600-height":600,"square300":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-300x300.jpg","square300-width":300,"square300-height":300,"square200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-200x200.jpg","square200-width":200,"square200-height":200,"square100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-100x100.jpg","square100-width":100,"square100-height":100,"feature1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1200x600.jpg","feature1200-width":1200,"feature1200-height":600,"feature1100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1100x500.jpg","feature1100-width":1100,"feature1100-height":500,"feature800":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-800x400.jpg","feature800-width":800,"feature800-height":400,"feature400":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-400x200.jpg","feature400-width":400,"feature400-height":200,"facebook1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1200x630.jpg","facebook1200-width":1200,"facebook1200-height":630,"medium_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-1200x492.jpg","medium_retina-width":1200,"medium_retina-height":492,"large_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/06\/2880x1180_4-1-2360x967.jpg","large_retina-width":2360,"large_retina-height":967}},"intro_text":"","meta_description":"There's a lot of information out there about weight loss. 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