Why A Lot of What You Think You Know About Weight Loss is Actually Wrong

I know for many women, especially those of us who lived through the 90’s and 2000’s, the pressure to be thin was loud and in our faces at all times. With fad diets and weight loss tips, hacks, secrets, and bibles being touted on the cover of every magazine or on every talk show. 

Our collective relationship with our bodies is in an era of healing. We are remembering that health is not something that is determined by our waist size exclusively, we are focusing on nourishment, and prioritizing our mental health and our happiness. 

But I see all the time in my practice how the myths of how to lose weight linger amongst my patients. In fact, a lot of what we’ve been taught about weight loss is actually ineffective for long term, sustainable weight loss and weight management, and can even lead to weight gain due to hormonal disruption.

Let’s have a look at some common misconceptions about weight loss and what to do instead. 

Top Weight Loss Myths 

1. This New Fad Diet is Different and it Really is the Key

   - Myth: Keto, Paleo, Vegan, detox cleanses, and whatever new “miracle diet” pops up next week will work if we just follow them religiously.

   - Reality: Most fad diets set us up for failure because they often focus on drastic changes that aren't sustainable long-term. These diets can also deprive us of essential nutrients, disrupt our metabolism, and throw our hormones out of balance.

   - Why it Sabotages You: Extreme dietary restrictions trigger our body’s stress response, which increases cortisol—a hormone that can lead to stubborn fat retention, particularly around the belly. Over time, fad diets encourage what’s called “metabolic adaptation,” where your body learns to store more energy as fat in preparation for the next restrictive phase.

   - What to Do Instead: Focus on balanced, nutrient-dense meals with plenty of whole foods. Make adjustments that are sustainable over time, like upping your fiber or protein intake or incorporating more healthy fats instead of cutting out entire food groups.

2. “Low-Fat” Equals Weight Loss

   - Myth: Eating low-fat or fat-free foods is the key to shedding pounds.

   - Reality: Fat is not the enemy, and the idea that cutting it out will make us slim is misleading. Our bodies need healthy fats for essential functions, including hormone production. Many low-fat foods compensate with added sugar or artificial ingredients to make them taste better, which can lead to blood sugar spikes and crashes, promoting weight gain.

   - Why it Sabotages You: Low-fat diets can mess with your hormone levels, especially leptin and ghrelin—the hormones that regulate hunger and satiety. This can lead to overeating and constant cravings.

   - What to Do Instead: Embrace healthy fats like those in avocados, salmon, nuts, seeds, and olive oil. They provide long-lasting energy and support hormone health, keeping your metabolism stable and your appetite under control.

3. Caloric Restriction is the Only Way to Lose Weight

   - Myth: If we just cut  enough calories, the weight will melt off.

   - Reality: While calorie intake matters, extreme caloric restriction triggers our body’s survival instincts, which slows down metabolism to conserve energy. This, in turn, makes it harder to lose weight and easier to gain it back once we start eating normally again. 

   - Why it Sabotages You: Severely restricting calories often leads to muscle loss and increases stress hormones like cortisol. Plus, the lower your muscle mass, the lower your resting metabolism—a double whammy for weight loss.

   - What to Do Instead: Rather than severely cutting calories, focus on fueling your body with quality nutrients. Aim for a slight calorie deficit (around 10-20%) paired with physical activity that supports muscle retention, like strength training. This combination can help preserve muscle and keep metabolism strong.

4. Just Exercise More (& More)

   - Myth: Just work out harder and eat less, and you’ll be in the best shape of your life.

   - Reality: Over-exercising combined with a low-calorie diet is a recipe for burnout and hormonal chaos. Excessive exercise without adequate fuel stresses the body, which can lead to the release of stress hormones that hinder weight loss and even promote weight gain. 

   - Why it Sabotages You: Overdoing exercise—especially cardio—can suppress thyroid hormones, which are key regulators of your metabolism. It can also deplete glycogen stores and compromise recovery, leaving you fatigued and more prone to injury. When we consistently aren’t fueling enough to support our activity levels as well, it sends the signal to our bodies that we are in peril, and the body will amp up survival mode, which actually includes weight retention.

   -What to Do Instead: Find a balanced exercise routine that includes both strength training and cardio, and ensure you’re eating enough to support your activity. Rest and recovery are just as important as the workouts themselves for optimal results.

5. The “Miracle” Product, Supplement, or Pill Will Fix It All

- Myth: There’s a magic pill, powder, tea, or supplement out there that can melt fat away without any lifestyle changes.

- Reality: If a product sounds too good to be true, it probably is. While some supplements can support weight loss, there is no single pill, powder, or tea that can safely and effectively melt away fat. Many of these “miracle” products aren’t regulated, meaning they can contain misleading ingredients or unsafe compounds. Even FDA-approved weight loss medications work best in conjunction with lifestyle changes, not as a standalone fix.

- Why it Sabotages You: Putting your hopes into a miracle product can set you up for disappointment, and some of these products can even harm your health. Many “fat-burning” or appetite-suppressing products can strain your heart, liver, and kidneys, or mess with hormone levels like cortisol and thyroid hormones. 

- What to Do Instead: Skip the shortcuts and focus on the basics of balanced nutrition, regular movement, stress management, and sleep. If you’re curious about supplements, consult a healthcare provider who can recommend safe, science-backed options like fiber supplements, green tea extract, or probiotics that support your weight loss efforts rather than promise a quick fix.

6. Weight Loss Just Comes Down to Willpower

   - Myth: Weight loss is only about willpower; hormones have little to do with it and if I just followed my plan perfectly I would lose weight. 

   - Reality: Hormones like insulin, cortisol, leptin, and ghrelin play a massive role in how our bodies store and use energy. If our hormones aren’t balanced, it becomes nearly impossible to achieve and maintain a healthy weight.

   - Why it Sabotages You: Ignoring the impact of hormones can lead to frustration, as calorie-counting and exercising don’t always yield results when hormones are out of balance. For instance, high cortisol levels can lead to abdominal fat, while insulin resistance makes it difficult for the body to use glucose effectively.

   - What to Do Instead: Manage stress, prioritize sleep, and focus on nutrient-dense foods that help regulate hormones. Your ND can help you create a hormone friendly plan that is tailored to your individual needs. Adaptogenic herbs, magnesium, and a diet high in fiber can support healthy hormone levels and make weight management easier.

When we step back from fads and restrictions, we’re free to focus on building sustainable habits that support a balanced lifestyle. This means moving your body in ways you enjoy, eating nourishing foods that work with your body’s needs, and managing stress. Embracing a well-rounded, holistic approach leads to lasting changes that go beyond just weight—helping you feel your best inside and out.