Top 10 Weight Loss Myths, Busted!

Weight loss is a complicated topic, and often it’s hard to navigate between the myths and the facts. We’ve compiled the top 10 weight loss myths that we get asked, and we’re debunking them.

True! A kilogram of muscle and a kilogram of fat both weigh the exact same amount.  

However, muscle is denser than fat, meaning it takes up less space. So, as you gain muscle and lose fat, you might not see a big change on the scale, but the way you look will change, providing a leaner or more toned appearance. You might also notice a difference in the way your clothes fit or the way you hold yourself physically.  

False! Skipping meals often leads to overeating later in the day due to increased hunger, and it can slow down your metabolism.

It's better to eat balanced meals at regular intervals to maintain a steady energy level and control your appetite. However, slowly introducing your body to regular intermittent fasting can be great for weight loss, but it doesn’t always suit everyone. To learn more about intermittent fasting, read our article on how to manage fasting with The Lady Shake. 

False! Not all fats are created equal. Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for overall health.

They can aid in weight loss by promoting satiety and supporting various bodily functions. However, there are fats such as saturated or trans fats, which should be eaten in moderation. It's recommended that less than 7% of your total daily calories should be derived from saturated or trans fats.  

True! Weight loss isn't always linear.

Plateaus are common and can be attributed to various factors, including changes in metabolism, water retention, and muscle gain. They are not a sign of failure but rather a natural part of the weight loss journey. If you’re experiencing a plateau it’s always a good idea to reevaluate your eating habits, as often you’re eating more calories than your new body size requires! It’s best to reevaluate your calorie intake with every 5kgs lost.  

False! Carbohydrates are a crucial energy source for your body. 

Try to look for complex carbs like whole grains, fruits, and vegetables, which provide essential nutrients and promote fullness. It's about quality and balance, not elimination. Some people who choose to do keto opt for a low-carb diet.  

False –ish!

It's not about when you eat but what and how much you eat. Consuming excess calories at any time of day can lead to weight gain. Late-night snacking is only problematic if it causes you to binge eat and exceed your daily calorie intake.

Tip: If you’re eating snacks whilst watching an evening movie, we recommend pre-portioning your snacks into a bowl so that you can enjoy yourself without worries!  

False! Healthy, portion-controlled snacks can be beneficial for weight loss.

They can help maintain steady blood sugar levels and prevent overeating during main meals. When searching for snacks we recommend enjoying nutritious options like veggies, fruits, or a small handful of nuts. For The Lady Shake program, we recommend consuming two snacks a day, not exceeding more than 150 calories, or 5 grams of sugar. The Lady Bar is the perfect snack for this!

False! Deprivation is not sustainable.

It's okay to indulge in treats occasionally, as long as it fits within your overall calorie and nutrient goals. Moderation is key to long-term success.

True! Unfortunately, spot reduction is a myth.

When you lose weight, your body decides where it sheds fat. To tone specific areas, a combination of cardio exercise (such as running, swimming, riding a bike or walking), strength training (weights, planks or banded exercises), and a healthy diet is necessary.

False! While exercise is vital for overall health and can aid weight loss, the majority of weight management is influenced by your diet.

You can't out-exercise a poor diet. Weight loss is achieved by maintaining a calorie deficit through a combination of diet and exercise. It’s estimated that for weight loss, 80% of the changes come from diet alone, whilst exercise only contributes to 20%.