When it comes to weight loss, myths and misconceptions can make it difficult to know what truly works. This article breaks down common weight loss beliefs, exploring what works, what doesn’t, and how to create sustainable habits. Whether you're considering diet plans, supplements, or specific exercises, understanding the realities of weight loss will help you make informed decisions that support long-term success.
1. Weight loss gummies help me lose weight
Summary: weight loss gummies may contain some ingredients to help you lose weight but there’s very little research of the impact
Weight loss gummies are dietary supplements that claim to assist with weight loss. They often contain ingredients designed to reduce appetite, promote fat burning, and support overall weight management. However, there is limited research on the effectiveness of these gummies, and they may come with potential side effects, such as digestive issues or allergic reactions.
It’s important to be cautious with any supplement that hasn’t been rigorously tested or makes promises of rapid weight loss, as they may not be safe or effective. The most reliable and sustainable way to lose weight remains a balanced diet and regular exercise that creates a calorie deficit.
2. Spot reduction will help me lose weight in the right places
Summary: Losing fat from specific areas, sometimes called spot reduction, isn’t possible.
Where you lose fat first depends on factors such as genetics, gender, and body type. Most people notice fat loss initially in the face and upper body before changes appear in the lower body or belly. This unevenness can be frustrating, but it happens because areas like the lower body contain more fat cells, which can make fat loss seem slower.
It’s important to remember that spot reduction - losing fat from specific areas – is a common weight loss myth and isn’t possible. However, overall fat loss will eventually become visible across all areas of your body. Creating a sustainable calorie deficit through healthy eating and regular movement is key to achieving this. Strength training is especially beneficial, as it helps preserve muscle mass during fat loss, leaving you feeling stronger and more toned.
3. There are weight loss techniques to help me lose apron belly
Summary: there are no weight loss techniques that will specifically target an apron belly, however, over time if consistent with weight loss then you’ll see improvements in all areas of the body
An apron belly occurs when excess skin and fat hang down over the stomach and abdomen. The two leading causes are significant weight loss and pregnancy, as both can stretch the skin beyond its ability to return to its original tightness. Other contributing factors include aging, as skin naturally loses elasticity, and hormonal changes, such as menopause, which can lead to fat accumulating in the lower abdomen.
Unfortunately, as with most areas of the body, spot reduction isn’t possible. However, losing weight through a healthy, balanced diet, staying hydrated, and exercising will help reduce overall body fat, including in the apron area. Strength training is essential, as it helps preserve muscle mass while losing weight. Additionally, core-strengthening exercises can help strengthen the abdominal muscles and may improve the appearance of the stomach area. Reducing the appearance of the apron belly takes time, so it’s important to remain consistent with your new habits and be patient.
4. I need to stick to a diet plan even if it’s not working
Summary: make sure you find a diet plan that will work for you in the long term, and adjust your plan to fit your needs.
Dieting for weight loss generally involves regulating the amount or types of food you consume to create a calorie deficit. Common dieting methods, such as calorie counting, intermittent fasting, and keto, can feel restrictive and may not work for everyone. It’s important to recognise that if a particular approach doesn’t feel right for you, it’s unlikely you’ll be able to maintain it in the long term, which is essential for sustainable weight loss. Ultimately, to lose weight, you need to be in a calorie deficit, but how you achieve this is up to you.
As a Dietitian, I always recommend avoiding the restriction or elimination of any foods. Instead, focus on understanding how certain foods make you feel. All foods can fit into a healthy diet when consumed in the right amounts to align with your overall goals. It’s crucial to consider not just what you’re eating, but also why and how you eat. Eating in response to stress or eating quickly without paying attention can negatively impact your weight loss journey.
To lose weight without dieting, it’s important to adopt eating habits that are sustainable for you. Incorporating your favourite foods into your meals will help make the changes feel enjoyable and long-lasting.
