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Myths about weight loss programmes

Know the myths and facts about weight loss programmes to better help you set realistic goals and expectations to achieve a result that is proven and safe!

	Myth 1:	Fad diets can achieve permanent weight loss.
	Myth 2:	High-protein/low-carbohydrate diets are an ideal way to lose weight.
	Myth 3:	Starch is fattening and should be limited while losing weight.
	Myth 4:	Selected foods like grapefruit, celery, or cabbage soup can burn body fat and help you lose weight.
	Myth 5:	Natural or herbal weight loss products are safe and effective.
	Myth 6:	"I can eat anything I want while losing weight."
	Myth 7:	Low-fat or non-fat means no calories.
	Myth 8:	Skipping meals is the way to lose weight.
	Myth 9:	Eating after 8pm causes weight gain.
	Myth 10:	Green tea and coffee can help me lose weight.
	Myth 11:	Your body has a predetermined fixed point that limits any more weight loss
	Myth 12:	Body wraps are able to give instant and lasting results.
	Myth 13:	Colon cleansing can help weight loss permanently.

Fad diets can achieve permanent weight loss.

	Fact:	According to health experts, fad diets are not the ideal way to lose weight and keep it off. Fad diets often promise quick and dramatic results and involve restricting or abstaining from certain foods. While initial results may be impressive, diets which strictly limit calories and food choices are often hard to maintain. More worrying is the fact that after stopping the diet, the lost weight tends to return just as quickly. The effects of fad diets on the body also cannot be ignored. By restricting food intake, fad diets may starve the body of vital nutrients while losing weight too rapidly can result in various health complications later on.
	Tip:	You should aim to lose 5-10% of your body weight gradually over a 6-month period. Weight loss of up to 10% can reduce potential health risks such as high blood pressure, heart disease or diabetes.

High-protein/low-carbohydrate diets are an ideal way to lose weight.

	Fact:	The long-term benefits of high-protein/low-carbohydrate diets are unknown. However, a diet consisting mainly of protein is not balanced as it is likely to be high in fat and cholesterol which may increase the risk of heart disease. The lack of dietary fibre may also lead to constipation and other complications.
	Tip:	Have smaller portions and stick with an eating plan that includes a greater variety of foods to meet your nutritional needs.

Starch is fattening and should be limited while losing weight.

	Fact:	Foods that have high starch contents but are low in fat and calories include rice, noodles, pasta, bread, cereals, beans, fruits, some vegetables like potatoes and yams. Starch, or complex carbohydrates, is an essential energy source for our body. When taken in moderation, especially in the form of whole grains like brown rice, oatmeal and wheat bread, starch can be beneficial to our health.
	Tip:	Eat what your body needs and not in excess. Follow your dietician’s or doctor’s advice or check your daily calorie intake requirement here. Also try to choose starchy foods that are high in dietary fibre such as beans, peas and vegetables.

Selected foods like grapefruit, celery, or cabbage soup can burn body fat and help you lose weight.

	Fact:	No foods can burn fat. Certain foods containing caffeine may speed up metabolism but only for a short time. In addition, they have their own side effects and do not bring about effective weight loss.
	Tip:	The best way to lose weight and keep it off is to follow a healthy and balanced diet in accordance with your daily calorie requirement. Engaging in regular physical activity is also key. For a medically supervised weight loss programme that is safe and proven, consult a dietician or speak to your doctor.

Natural or herbal weight loss products are safe and effective.

	Fact:	A weight loss product that claims to be "natural" or "herbal" is not necessarily safe. These products usually lack scientific testing or government approval to ensure that they are safe or effective. Also, some products may cause adverse reactions when taken with other medication or in people with certain medical conditions. An example of such a product is Ma Huang, a product containing ephedra or ephedrine, which was banned by the FDA in 2004. These products are commonly used in China and India and have caused serious health problems, even death. Newer products now claim to be ephedra-free but these are still not necessarily safe as they may contain ingredients similar to ephedra.
	Tip:	Seek help from your doctor for a medically-supervised weight loss programme that is safe and proven.

"I can eat anything I want while losing weight."

	Fact:	Your body is like a balancing scale. Should you take in more calories than you are burning off, the excess will be stored by your body, resulting in weight-gain over time. To lose weight, you need to use up more calories than you eat. While that doesn’t mean that you need to restrict the kind of food you eat, you do need to keep an eye on portion size and reduce the amount of calories while increasing your daily physical activity.
	Tip:	Eat smaller portions of food and choose those that are low in calories. Eat slowly to allow your body a chance to feel full before you overeat.

Low-fat or non-fat means no calories.

	Fact:	The calorie content in a low-fat or non-fat product is often lower when compared to a similar sized portion that is full-fat. However, many processed foods which are low-fat or non-fat have sugar added to enhance flavour, texture and appearance and may contain just as much calories as full-fat versions.
	Tip:	Check the food labels and take note of the calorie count per serving to better monitor your intake.

Skipping meals is the way to lose weight.

	Fact:	Studies have shown that skipping meals during the day increases the likelihood of an eating binge later in the day. When deprived of food for long periods, the body goes into starvation mode and works to conserve its fat deposits by lowering the metabolic rate. This in turn causes lethargy and further decreases the body’s natural ability to burn energy which does more harm than good. Breakfast is the most common meal to be missed, but a recent Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it.
	Tip:	A well-balanced breakfast is an essential part of a healthy and energised day. Consuming smaller portions that consist of a variety of healthy, low-fat and low-calorie foods and spreading them over the day helps to control cravings and appetite.

Eating after 8pm causes weight gain.

	Fact:	The body stores extra calories as fat no matter what time of the day we eat. What matters isn’t the time we eat but how our calorie intake compares with our calorie output throughout the entire day. Supper and late night snacks often contribute to weight gain not because of their timing but because they push our daily calorie intake over the limit.
	Tip:	Make a note of the total calories taken for the day and should you need to munch on something, choose a high fibre fruit. Also avoid snacking in front of the TV at night as it may be easier to overeat when you are distracted.

Green tea and coffee can help me lose weight.

	Fact:	Tea and coffee both contain caffeine. Although caffeine helps to suppress appetite and increase the body’s ability to burn calories by elevating the level of stress hormones, whether it has any effect on weight loss has yet to be proven. Caffeine is also a diuretic meaning that it increases the amount of water loss through urination. While this may result in a small weight loss, it does nothing to decrease body fat content. In fact, in 1991, the FDA banned the use of caffeine in over-the-counter weight loss aids because it had no long-term effect on weight.
	Tip:	Bear in mind that excess amounts of caffeine can cause unwanted side effects like increased heart rate and blood pressure, sleep interruptions, irritability and nervousness. Also look out for the extra calories in additives such as creamer, milk and sugar.

Your body has a predetermined fixed point that limits any more weight loss

	Fact:	Dieters often hit a barrier in their weight loss where their weight remains frustratingly stagnant. Studies by the American Council on Science and Health have suggested two possibilities. As one exercises, muscle is built up and because muscle weighs more than fat, no weight loss or even a slight weight gain may be observed. A more accurate way to track your progress would be to measure your waistline rather than your weight here. Another possible reason is that lighter people tend to burn less calories during exercise. Hence, your rate of weight loss may slow down as you lose more weight.
	Tip:	Alternate between various resistance and cardio workouts, slowly increasing the intensity as you go along. Consult a sports physician or an exercise expert for ways to effectively and safely vary your exercise routine.

Body wraps are able to give instant and lasting results.

	Fact:	Firstly, bear in mind that “fat” loss is different from “inch” loss. Body wraps do not shrink or burn the body’s fat cells, they merely help you lose the water in your body which will quickly be replenished. Therefore, the results are only temporary.
	Tip:	Medical professionals will tell you that fat can only be lost through a reduction in calorie intake or an increase in activity. Alternatively, surgical treatments are another way to remove fat cells but they involve risks and are not suitable for all.

Colon cleansing can help weight loss permanently.

	Fact:	Also known as colonic irrigation or colonic hydrotherapy, this procedure involves inserting a rubber tube into the rectum and flushing it with fluid. Although gaining in popularity, medical professionals are not convinced that it works to help one lose weight. The body itself has its own cleansing function and irrigation may expose the internal system to potential infections or injuries. Fluid inside the colon could also be absorbed leading to chemical imbalances due to excessive water in the body.
	Tip:	Regular exercise and a balanced diet consisting of fibre and fluids will help regulate the bowels and keep weight off.

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