A Nutritionist’s Take on the Science of Slimming

Beth Wright, internationally accredited functional medicine health coach and founder of BFIT The Wright Way, uses scientific evidence to debunk the myths and misconceptions about weight loss.

The topic of weight loss is surrounded by myths and misconceptions. With so much information available on the internet, in magazines and social media, it’s difficult separating fact from fiction. Moreover, we often want to believe that the latest fads and quick-fix diets will be the answer to all our problems – that weight loss can be expedited with a few clever hacks. If we ignore the science and hold on to false hope, these myths can hold us back from achieving our goals.

Below, Beth Wright debunks six of the most common myths about weight loss.

One of the most common weight-loss myths is that carbohydrates are the enemy, and many people believe cutting them out is the key to shedding excess kilograms. However, the truth is that carbohydrates are essential macronutrients and shouldn’t be eliminated from your diet.

Carbohydrates are a primary source of energy for our bodies; as such, they play a crucial role in our overall health. The key is choosing the right types of carbohydrates, such as whole grains, fruits and vegetables, and to consume them in moderation. Leave the sugary, processed and low-nutrient-dense options for special treats only.

Another weight-loss myth is that all calories are created equal. This suggests it doesn’t matter where your calories come from, and that so long as you consume fewer of them than you burn, you’ll lose weight.

However, this isn’t entirely accurate. Although it’s true that a calorie deficit is necessary for weight loss, the quality of the calories you consume also matters. For example, 100 calories of broccoli will have a different effect on your body than 100 calories of candy. The former provides important nutrients and fibre, while the latter causes a spike in blood sugar, resulting in a rollercoaster of blood-sugar highs and lows, and providing little nutritional value.

Many people believe the key to weight loss is simply eating less, but this isn’t necessarily true. While a calorie deficit is necessary for weight loss, eating less doesn’t always equate with weight loss.

In fact, drastically reducing your calorie intake can actually be detrimental to your weight-loss efforts. When you consume too few calories, your body may start to slow itself down by moving more slowly, becoming more efficient at daily activities and even (in some circumstances) shutting off key essential bodily functions. If calories become drastically low, the body will be more inclined to break down muscle mass for energy, which will ultimately reduce the metabolic rate and thus make it harder to lose weight.

Instead of focusing solely on eating less, aim to eat a healthy, balanced diet that’s rich in nutrients and fibre.

The popular belief that you can target specific areas of your body for fat loss, such as the belly or thighs, simply isn’t true. When you lose weight, you lose it from all over your body, not just one specific area. Genetics and lifestyle will play a part in which part of your body you lose weight first and which parts are the most stubborn.

While you can strengthen and tone specific muscles through exercise, you can’t spot-reduce fat. The key to losing fat in a specific area is to focus on overall weight loss through a healthy diet and exercise.

Equally wrong is the notion that weight loss supplements are a quick and easy solution to shedding excess pounds. However, the truth is that most “weight loss supplements” are ineffective and can even be harmful to your health. I’m thinking of those that specifically target “fat loss” and aim to artificially raise your body temperature and metabolism.

While some supplements, such as caffeine or green-tea extract, may have a small effect on metabolism, they aren’t a substitute for a healthy diet and exercise. Also, many weight loss supplements aren’t FDA-regulated, meaning their safety and effectiveness aren’t guaranteed.

Intermittent fasting is a controversial topic in the health and wellness community, with some people claiming it can be an effective way to lose weight and improve overall health. However, there’s limited scientific evidence to support many of the claims made about the benefits, and few of those are based on solid understanding of the available research.

A common claim made about intermittent fasting is that it can help with weight loss by reducing the number of calories consumed. While it’s true that a reduction in calorie intake can lead to weight loss, there’s no evidence to suggest intermittent fasting is any more effective for weight loss than other methods of calorie restriction – sadly, it isn’t a magic bullet.

Although there’s some evidence to suggest that intermittent fasting may have some health benefits, such as reducing inflammation or improving insulin sensitivity, much of this research is still in its early stages. More research is needed to determine the long-term effects of intermittent fasting on health and whether it’s a safe and effective way to improve health outcomes.

If you’re someone who’s already stressed, reducing your food intake into a smaller window or going for long periods without food can often increase the overall stress on your body. My recommendation is always to look at the individual and their overall health before considering intermittent fasting.

Remember that many weight-loss myths lead to confusion and frustration. By debunking these myths and focusing on a healthy, balanced diet and exercise, you can achieve your weight loss goals in a safe and sustainable way.