THURSDAY, Jan. 31, 2013 — Consider what you know about weight loss — rather, what you think you know.
We've often heard about diet secrets that don’t work, like cheat days, cutting all carbs, and eating small, frequent meals. But there are a number of widely held beliefs about obesity and weight loss that just don’t hold up when you consider the science. In fact, evidence actually refutes them, according to an article published today in the New England Journal of Medicine.
David B. Allison, PhD, director of the Nutrition Obesity Research Center at the University of Alabama at Birmingham, and researchers from several universities across the United States and in Copenhagen identified seven key weight-loss myths. The list may surprise you:
- Small lifestyle changes yield big results.
- Setting realistic goals promotes weight loss.
- Gradual weight loss is preferable to rapid, substantial weight loss.
- If you’re ready to lose weight (emotionally), you will succeed.
- Physical-education classes currently help prevent childhood obesity.
- Breastfeeding protects against obesity.
- Having sex burns 100 to 300 calories. (Sorry, it’s actually closer to 14 calories, according to the NEJM article.)
Unproven Weight-Loss Strategies That Could Be True or False
Beyond these popular ideas that are contradicted by science, the researchers identified six presumptions about obesity and weight loss — generally accepted beliefs that haven't been proven true or false scientifically. Essentially, we repeat these mantras over and over again without knowing for sure whether or not they work.
- Skipping breakfast leads to weight gain.
- Early childhood influences lifelong exercise and eating habits.
- If you eat more fruits and vegetables, you will lose weight or gain less weight, regardless of other changes.
- People with stable diets (as opposed to yo-yo dieters) live longer.
- Snacking makes us gain weight.
- Sidewalk and park availability plays a role in obesity.
What's Really True About Weight Loss
Myths and presumptions about obesity are common, Dr. Allison and colleagues wrote in the article, and many are testable — for example, the effects of eating breakfast every day.
"We need to do rigorous studies," Allison told the New York Times. "We need to stop doing association studies after an association has clearly been demonstrated."
Weight loss myths will probably never go away, but here are some facts supported by scientific evidence, according to the researchers:
- Genes play a role in obesity, but they are not necessarily destiny.
- Exercise makes us healthier, regardless of body weight or weight loss, and helps maintain weight long-term.
- Obesity is a chronic condition and should be treated as such.
- For kids, weight-loss programs work better if they incorporate parents.
- Weight loss programs that provide meals yield better results.
- Some drugs can help people lose and maintain weight.
- For some, weight-loss surgery can result in long-term weight loss and lower mortality rates.
TELL US: Have you followed any of these weight loss myths and presumptions? Did they work for you? Let us know in the comments. (Note: Mobile users won't be able to comment.)