There is certainly no shortage of weight loss tips online. While there are helpful tips, many are ineffective, misleading, or downright harmful. Below are 8 weight loss tips you should ignore.
1. Always have breakfast, even if you are not hungry.
You may have heard that it is important to eat breakfast so that you boost your metabolism after a night's sleep. That is why many people force themselves to eat something in the morning, even if they are not hungry. But breakfast doesn't have to be good for weight loss at all. In fact, research indicates that eating or not eating breakfast has very little effect on weight, and skipping it may even lead to slightly more weight loss ( 1 , 2 , 3). People who skipped breakfast in one study were found to eat 144 calories more at lunch, compared to people who had breakfast. However, at the end of the day, they had consumed a total of 408 fewer calories ( 3 ). Skipping breakfast is a form of intermittent fasting, and some find it helps them lose weight. Intermittent fasting may also have beneficial health effects ( 4 ). The idea that breakfast is important for weight management may be due in part to a survey of members of the National Weight Control Registry, who had lost weight and maintained weight for at least 5 years. Most of them said they had breakfast regularly ( 5). However, everyone is different and some benefit more from breakfast than others. Currently, it is believed that there is no reason to eat breakfast if you are not hungry in the morning. If you are hungry, eat a high-protein breakfast to keep you full longer and less likely to overeat at lunch ( 6 , 7 ).
Bottom Line: According to research, breakfast in the morning does not help you lose weight. You don't have to eat breakfast if you're not hungry and if you prefer to eat in the morning, make sure it's a high-protein breakfast.
2. Don't weigh yourself every day.
Your weight can fluctuate from day to day in response to various factors. That is why many sources report that it is better not to step on the scale every day if you want to lose weight. While this may seem logical, the opposite may be true. A 6-month study in overweight or obese people found that people who weighed themselves daily took in fewer calories and lost an average of 6.6% of their body weight, compared to people in the control group who lost less than 1% of their weight ( 11 ). Another study, looking at the weight habits of 40 overweight people, found that those who did not weigh themselves for more than a month were more likely to gain weight ( 12). Weighing yourself often can keep you focused and confirm that your weight is moving in the right direction. Some studies find that daily weighing did not appear to lead to disturbed eating habits or negative psychological effects, such as poor body image ( 8 , 9 , 10 ). But some people get nervous from being on the scales a lot. If you feel like it's not good for your mental health, you should avoid this strategy. Hormonal changes, fluid balance and the frequency of your bowel movements can affect your weight. These changes don't say anything about how much you grow or lose in body fat.
Bottom Line: Research shows that weighing often helps some people lose weight. However, this strategy doesn't work for everyone.
3. Take a juice cure
A juice cure, also called juice fasting, is very popular. Proponents claim that you can lose up to 4.5 kg in a week, while detoxifying your body. But there is very little research proving that a juice cure is healthy or effective ( 13 ). For a study, women drank a mixture of lemon juice and syrup containing less than 500 calories for 7 days. They lost weight and insulin resistance decreased as well ( 14). You will lose weight with so few calories on any diet, but it is unlikely to produce lasting results. An important point is that a cleansing regimen does not encourage the type of eating habits needed to maintain weight loss on a permanent basis. Plus, these juices are often high in sugar and low in protein, which is a poor combination for controlling appetite and promoting health ( 15 , 16 ). When it comes to detoxification, your liver and other organs already do that every day. There is no need to do a detox treatment ( 17 ).
In short: A sapkuur can cause rapid weight loss, but it does not promote healthy habits that you need to maintain your weight.
4. Don't
lose weight too quickly. The usual advice is to lose weight slowly so that you have a better chance of staying at the lower weight. While it is certainly fine to lose weight slowly, the latest research indicates that faster weight loss in the beginning does not increase the risk of gaining weight again. In fact, losing weight quickly appears to be good for long-term weight loss ( 18 , 19 , 20 ). One study found that people who lost weight quickly in the first month lost 10% of their weight five times as often within 18 months, compared with those who lost weight more slowly in the beginning ( 20). However, some weight loss methods are better than others. An extremely low calorie intake can cause rapid weight loss in the beginning, but it is unlikely to be permanent.
Bottom Line : Rapid weight loss in the early stages of a diet does not seem to increase the risk of regaining weight. In the end it can even lead to a better result.
5. Focus on
Cardio Training Cardio training, or aerobic training, lowers stress levels and is good for your heart and overall health ( 21 ). But cardio isn't the best way to lose weight. How much weight you lose through cardio training largely depends on the person. Some may lose weight while others maintain the same weight or gain some weight ( 22 , 23 , 24 ). The best strategy for getting fit and maintaining muscle mass while losing weight is a combination of strength training and cardio ( 25 , 26 , 27 ).
Bottom Line : Intensive cardio training is good for your overall health, but it is not the optimal method for weight loss. Try a combination of cardio and strength training for better results.
6. Eat as little food with natural fats as possible
Contrary to popular belief, not all fats are bad for your health, and avoiding all fatty foods does not necessarily lead to weight loss. Fat has twice the calories of carbohydrates, but it is also very filling and is digested much more slowly. When it comes to weight loss, common low-fat diets, where fat makes up less than 30% of the calories, tend to be worse than other diets, such as a low-carb diet ( 28 ). Foods that are naturally high in fat, such as avocados, nuts and coconut, can even contribute to weight loss ( 29 , 30 , 31). Full-fat dairy contains a fat called conjugated linoleic acid (CLA), which research has linked to lower fat mass and better insulin sensitivity ( 32 , 33 ). In contrast, eating or drinking low-fat or semi-skimmed products in an effort to cut calories can sometimes backfire, as many of these products are packed with refined sugar. While eating foods that are naturally fat can be beneficial, adding a lot of fat to your diet is not helpful. Eating too many extra fats can provide so many calories that you will no longer lose weight. That said, ultra-fat-free diets, with less than 10% calories from fat, can sometimes be somewhat beneficial for weight loss.
Bottom Line: Avoiding whole foods high in natural fats will not help you lose weight. The standard fat-free diet doesn't have a best reputation when it comes to weight loss.
7. Eat something every 2-3 hours You
may have heard that it is best to eat small amounts throughout the day to keep your metabolism going. This is a myth. For one study, two groups received the same amount of calories, divided into two large or seven smaller meals, respectively. No difference was found in calorie burn between the two groups ( 34 ). Controlled studies have found that eating many small meals does not result in more weight loss, compared to eating three or fewer meals a day ( 35 , 36 ). In addition, links have been found between eating often a day after gastric bypass surgery and less weight loss 6 months after surgery ( 37). The main problem with snacking or eating lots of small meals is that you often take in more calories than your body needs.
In short: It is a myth that eating many small meals is better for your metabolism than eating larger meals less often. Eating more often does not necessarily help you lose weight.
8. Focus on
Calorie Only While we need a calorie deficit to lose weight, calorie intake is only one side of the story. The kind of food you eat has a huge effect on hunger, appetite and the hormones that regulate weight. These factors can affect your ability to achieve a calorie deficit. For example, eating 100 calories from chips is not the same as eating 100 calories obtained from fruit. Chips are made from refined carbohydrates, which can boost blood sugar levels, cause hunger and lead to overeating ( 38 ). The same amount of calories from protein-rich food, on the other hand, causes hormonal changes that lead to a fuller feeling and less hunger (39 , 40 ). In addition, protein has a greater thermal effect than both carbohydrates and fats, which means that protein causes greater calorie burn during and after digestion ( 41 , 42 ). Research has shown that when you eat fewer carbohydrates, calorie intake decreases on its own and that low-carb diets are more likely to lose weight than low-fat diets ( 43 , 44 , 45 ). Finally, even if calories would be the only thing that matters, then it is very difficult to estimate how much you actually eat. One study found that obese people underestimate their actual food intake by an average of 47% (46 ). Additionally, the calorie counts on processed foods are often incorrect ( 47 ).
Bottom Line: A calorie deficit is important for weight loss, but food quality is just as important when it comes to losing weight and maintaining weight.
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