This is Part II of a two-part series dedicated to debunking weight loss myths.
At Sound Medical Weight Loss, our patients come to us for support for their weight loss journeys. However, patients also sometimes arrive with false beliefs about nutrition, the body, and weight loss in general. At best, these myths can be distracting during a patient’s journey toward holistic health; at worst, they can be derailing and/or harmful.
Today’s post seeks to debunk some of our most commonly heard myths about weight loss.
To review the myths busted in Part I, head to our blog; to see even more myths busted, read on!
Myth: if I'm an emotional eater, I'll be overweight forever.
Reality: we are experts in helping you deal with emotional eating patterns.
This is one of the most common reasons our patients come to Sound Medical Weight Loss – because they want to stop relying on food for emotional support. Although it can feel daunting, thinking about not using food as your emotional crutch, please know that it is possible and has been done by hundreds of patients before you with our help. Our program is mindfulness-based. We focus squarely on the underlying patterns that got you here – not simply on the way you look externally.
Myth: all yogurts are healthy breakfast options.
Reality: not quite.
We love probiotics in yogurt – they’re great for regulating gut bacteria (look for “live active cultures” on the packaging) – but unfortunately, most modern yogurt options in the United States are laden with sugar (disguised as a carb on the label). Most flavored yogurt (e.g. strawberry, vanilla) and yogurts with “add-ins” (like cereal, cookie crumbles, etc.) tend to have more sugar than some candy bars. Even unflavored versions can have added sugar. We’d advise swapping these options out for plain Greek yogurt (like 1% fat Fage) or – better yet – part-skim cottage cheese. Look for 7g of sugar or less and 8g carbs or less. Add berries and a sprinkle of cinnamon for a tasty treat!
Myth: during a weight loss phase, I need to plan to never slip up.
Reality: the most sustainable weight loss journey is one where you plan to be imperfect.
This one probably sounds obvious on its face, but let’s take a deeper look at it. We see lots of patients who come in with clear eyes and full hearts, ready to tackle their weight loss journeys with gusto. They are so committed, they dot every i and cross every t, ensuring they don’t slip up – not even slightly! The problem? Something ALWAYS gets in the way – eventually. There’s no way to be perfect forever. And for some patients who have been white-knuckling the program, not allowing themselves to veer off it even once, “slipping” can feel mentally catastrophic. For some, it can even cause them to quit completely.
Instead of shutting the world out for a few months until you get to your ideal weight, we’d rather patients build resilience – and grit – as part of the weight loss journey. Spend time researching on-plan options at a restaurant (outdoor dining for now!) so you can do a date night out. Create a mantra for when you do slip up and have to get right back on the program the next day. Get a mini soft-side cooler so you can pack a last-minute on-plan picnic. Be ready for the unexpected!
Myth: I'm losing weight much more slowly now because my metabolism slowed with age.
Reality: while the metabolism does slow down with age, it's not much - and it's because of reduced muscle mass.
Studies have found that metabolism slows down due to age, but the findings show that the rate is only about 1-2% per decade. In addition, the slowdown is a result of less activity, which leads to lower muscle mass, rather than due to some other metabolic factor. While it might feel good to blame our weight gain on age or lack of hormones, it’s likely not the only culprit! The good news? This one is fixable – start moving more, for longer, and more often. You’ll reverse that 1-2% trend in no time.