{"id":12949,"date":"2024-01-10T14:35:58","date_gmt":"2024-01-10T14:35:58","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=12949"},"modified":"2024-01-11T16:27:51","modified_gmt":"2024-01-11T16:27:51","slug":"trying-to-lose-weight-dont-fall-for-these-myths","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/01\/10\/trying-to-lose-weight-dont-fall-for-these-myths\/","title":{"rendered":"Trying to Lose Weight? Don\u2019t Fall for These Myths."},"content":{"rendered":"

\"Trying<\/p>\n

It is that time of season when you may be thinking: \u201cNew Year. New You.\u201d Among the most popular new year goals is the pursuit of a healthier, more vibrant lifestyle, which often includes weight loss.<\/p>\n

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\u201cAccording to the Centers for Disease Control and Prevention (CDC), about four in 10 people in the U.S. are currently obese, and the tsunami of diets, supplements, and fads isn\u2019t helping,\u201d says Marlena Klein, DO<\/a>, primary care physician at Cooper University Health Care<\/a>. Dr. Klein is also board-certified in obesity medicine. \u201cThe \u2018lose weight quick\u2019 messages are often marketing ploys that can cause confusion about the best approach to losing weight.\u201d<\/p>\n

Shedding excess pounds is a commendable goal at any time of the year, but don\u2019t get tripped up by these common misconceptions.<\/p>\n

Myth: All carbs are bad.<\/h3>\n

Fact:<\/strong> Contrary to a popular message, all carbohydrates are not created equal. Carbs fall into two different categories \u2014 simple and complex.<\/p>\n

Simple carbohydrates are found in cookies, cake, and candy. They are purely a source of calories and do not supply you with vitamins, minerals, or other nutrients. Your body processes these carbs quickly and, as a result, blood sugar rises sharply. Because you digest simple carbs fast, you tend to feel less full and get hungry again sooner.<\/p>\n

\u201cComplex carbohydrates come from foods like vegetables, fruits, and whole grains,\u201d Dr. Klein says. \u201cThey are key parts of a healthy diet, providing vitamins, minerals, and fiber, which your body needs to function properly.\u201d<\/p>\n

It also takes the body longer to break down complex carbohydrates, so you feel full longer.<\/p>\n

Myth: All calories are created equal.<\/h3>\n

Fact:<\/strong> Just as with carbohydrates, your body reacts differently to different sources of calories.<\/p>\n

\u201cWhen you eat simple carbohydrates, the surge in your blood sugar causes the pancreas to release more insulin,\u201d Dr. Klein says. \u201cThat insulin can cause fat cells to store calories, preventing them from being used as fuel.\u201d<\/p>\n

Calories from foods containing protein, complex carbohydrates, and healthy fats (such as nuts, olive oil, avocado, and full-fat dairy) decrease your insulin levels, help you feel full, and prevent a fluctuation in your insulin levels. Eating these foods helps to maintain a balanced energy level throughout the day.<\/p>\n

Myth: Natural sweeteners are better than white sugar.<\/h3>\n

Fact:<\/strong> Many \u201chealthy\u201d recipes swap out products with minimally processed sugar \u2014 like maple syrup and honey \u2014 for white sugar, but our bodies process all sugars similarly.<\/p>\n

\u201cThe gut reduces all sugars into monosaccharides (simple sugars), which our bodies use in the same way, no matter their source,\u201d Dr. Klein says. \u201cAll types of sugar provide about four calories per gram. With that in mind, it\u2019s more important to be mindful of the amount of sugar you consume rather than its source. And don\u2019t forget, all excess carbohydrates, even non-sweet ones, like pasta and rice, break down into sugar and are ultimately stored as fat.\u201d<\/p>\n

Dr. Klein adds that you don\u2019t have to remove all sugar from your diet to improve your health. Rather, eating moderate amounts of sugar and avoiding products with added sugar is the way to go.<\/p>\n

Myth: All fats are bad.<\/h3>\n

Fact: <\/strong>Fats get a bad reputation because \u2014 at nine calories per gram \u2014 they are far more calorie dense than protein or carbohydrates. That doesn\u2019t mean cutting all fats from your diet is a good idea.<\/p>\n

Focus on incorporating good fats, such as monounsaturated and polyunsaturated fats, into your diet provide essential fatty acids that the body cannot produce on its own,\u201d says\u00a0Sandra Vasquez, MS, RD, CSOWM, bariatric dietitian at Cooper University Health Care. \u201cFoods rich in good fats include avocados, olive oil, nuts, seeds, and fatty fish like salmon. These sources of healthy fats can support heart health, improve cholesterol levels, and provide essential nutrients for overall well-being.<\/p>\n

Be careful with no-fat and low-fat foods. Many have added sugar, starch, or salt to compensate for the fat reduction and have as many calories or more calories than the regular version.<\/p>\n

Myth: Fasting will help you lose weight.<\/h3>\n

Fact:<\/strong> Intermittent fasting is the practice of restricting eating to a certain number of hours per day or going without or with very little food one or more days each week. The practice is reported to help you lose weight by temporarily changing your metabolism and reducing inflammation. It\u2019s also said to aid with the control of type 2 diabetes, heart disease, age-related neurodegenerative disorders, and other maladies.<\/p>\n

Many studies support these claims, but one points to a possible downside. Intermittent fasting alters the level of several hormones, including human growth hormone (HGH), which increases dramatically. Researchers once believed HGH helped burn fat faster, but a new study shows it may alert the brain to conserve energy, making it harder to lose weight.<\/p>\n

\u201cIt\u2019s clear that more research is necessary to determine if intermittent fasting is beneficial to weight loss and overall well-being,\u201d Dr. Klein says. \u201cIntermittent fasting can reduce the amount of snacking and the number of mindless calories consumed when you are not actually hungry \u2013 such as late-night snacking. We also know that people with certain conditions should avoid it.\u201d<\/p>\n

Those who should avoid intermittent fasting include:<\/p>\n