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Weight Loss and Nutrition Myths

“Lose 30 pounds in 30 days!”

“Eat as much as you want and still lose weight!”

“Try the thigh buster and lose inches fast!”

Have you heard these claims before? A large number of diets and tools are available, but their quality may vary. It can be hard to know what to believe.

This fact sheet from ChooseMyPlate.gov, a service of the National Institutes of Health, may help. The experts discuss myths and provide facts and tips about weight loss, nutrition, and physical activity. This information may help you make healthy changes in your daily habits. You can also talk to your health care provider. She or he can help you if you have other questions or you want to lose weight. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.

Weight-loss and Diet Myths

Myth: Fad diets will help me lose weight and keep it off.

Healthy habits may help you lose weight.

  • Make healthy food choices. Half of your plate should be fruits and veggies.
  • Eat small portions. Use a smaller plate, weigh portions on a scale, or check the Nutrition Facts label for details about serving sizes.
  • Build exercise into your daily life. Garden, go for family walks, play a pickup game of sports, start a dance club with your friends, swim, take the stairs, or walk to the grocery store or work.

Combined, these habits may be a safe, healthy way to lose weight and keep it off.

Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. Some of these diets may help you lose weight at first. But these diets are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 12 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.

Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.


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