Weight Loss Myths

Blogs, / By Winsen Citra

Christmas and New year has just passed us by. Soon, it will be Chinese New Year. I don’t know about you, but I’ve had too many festive meals over the holiday period and am starting to think about losing some the weight i’ve gained and will gain over Chinese New Year. Many of the information about weight loss found online are either untrue or proven not to work. Here are some weight loss myths that you should know!

Weight Loss is a linear process

This is definitely false. It is normal for your body weight to fluctuate. Some days you may be carrying more water or food in your body, and hence you will weigh more than other days. This is especially true for women whose menstrual cycle cause the body’s water content to fluctuate more. What you should worry about is the trend. As long as your body weight is trending down, then you should not worry too much about the day to day fluctuation. 

All calories are the same

A calorie is a measurement of energy. While it is true that the amount of energy in each calorie is the same, the process with which it is broken down is different for different types. A fat, carb, and protein calorie go through different metabolic pathways which have different results on your hunger levels and the hormone that regulate your body weight. Replacing a fat or carb calorie with a protein calorie can help you reduce your hunger, increase your metabolic activity, and regulate your weight regulating hormones. This is why you are always told to eat more protein to aid with your weight loss.

Only vigorous exercise help with weight loss

This is also inaccurate. You can burn the same amount of calorie as doing vigorous exercise by doing low to moderate intensity exercise. The trick is, you will have to exercise longer. So, it is not true that low intensity exercises such as brisk walking or leisure cycling does not aid weight loss. You just need to do more of it. 

Eating Fat makes you fat

Fat contains roughly double the calorie per gram than carb or protein. But, eating fat does not necessarily make you gain weight. As it is more calorie dense, eating 100g of fat is roughtly equal to eating a little more than 200g of protein or carb. As long as the total calorie intake is within the healthy range, it is okay to eat fat. In fact, some studies have shown that a high fat and low carb diet is effective for weight loss. 

Losing weight is always healthier

This statement needs to be qualified. It really depends on your starting weight. If you are obese, then, in general, yes, losing weight is probably good for your health. If you are already in a healthy weight range, then weight loss may put you in the unhealthy range. 

It also depends what you’re losing in the weight loss process. Losing excess fat may be a good thing, but if you’re losing weight by losing muscle bulk or bone density, then in the long run it will be very unhealthy for you. If you are gaining muscle and losing body fat at the same time, then you may not be losing weight at all but may still be getting healthier!

We hope this has been useful for you. Find out more useful exercises by checking out our instagram page. Feel free to contact us should you have further questions. 

Winsen Citra
Principal Physiotherapist

Winsen graduated from University of Melbourne in 2012. He worked in organisations of various sizes such as Singapore General Hospital, Pain Relief Practice, and Physioclinic before working at Elevate Physiotherapy. He specialises in sports and musculoskeletal injuries and has worked with athletes of various sports such as fencing, dancing, dragon boating, and cycling.

In his spare time he enjoys singing and playing chess.