Weight Loss Myths vs. Facts: How Women Over 50 Can Boost Results

There’s a lot of information circulating about the best ways to lose weight. Unfortunately, not every weight loss narrative is backed by science. That’s why we asked medical experts to debunk the weight loss myths they hear most often, and share the facts they find most important when it comes to achieving and maintaining a healthy weight.

3 common weight loss myths

These are a few of the most common weight loss myths, according to our experts:

1.Weight loss myth: Your diet doesn’t matter as long as you exercise

Physical activity is important for weight loss. But you won’t see the same results if you’re exclusively exercising and not making any dietary changes.

“There is now quite a bit of evidence showing that exercise alone, despite having a range of health benefits, results in rather modest weight loss — less than 5 lbs on average,” says Angie Golden, DNP , obesity clinician . “One explanation is that exercise is often accompanied by an increase in sedentary activities after exercising and appetite increases.”

Even for people who are physically active, eating high-calorie, low-nutrient foods can still contribute to weight gain in addition to a slew of other health problems, adds Paul Daidone, MD, FASAM , medical director at True Self Recovery.

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2. Weight loss myth: Skipping meals helps you lose weight

“Many people think skipping meals will reduce the amount of calories you eat and lead to quicker weight loss,” explains Raj Dasgupta, MD , ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging. “However, this can slow down your metabolism and make you overeat later. It also can make you miss out on essential nutrients and lower your energy levels.”

Losing weight r equires a balance of controlling calorie intake, quality calories, regular physical exercise and adjusting other lifestyle and behavioral factors, explains Jennie Stanford, MD , obesity medicine physician and medical contributor for Drugwatch. While intermittent fasting and time-restrictive eating is effective for some people to lose weight, for others, skipping meals can lead to increased hunger and overeating later in the day.

3. Weight loss myth: You need to drastically cut calories to lose weight

“Eating is necessary for survival, especially healthy fats and proteins,” Dr. Stanford says. “When calories are severely restricted, the body slows the metabolic rate accordingly to preserve energy and nutrients. Regular eating strategies can be effective in regulating appetite and metabolism. An energy imbalance from excessive oral intake, a lack of physical activity, a poor diet, chronic inflammation and other underlying factors promotes weight gain, not merely eating itself.”

It’s also not as simple as calories consumed vs. calories burned, Dr. Stanford adds. That's because the foods we eat interact with our body’s metabolic pathways in different ways. For example, compare 200 calories of soda to the same amount of calories from broccoli.

Soda consists entirely of carbohydrates, with excess sugar in the form of high fructose corn syrup, which promotes fat storage. Broccoli contains dietary fiber and a small amount of protein, and it requires energy to metabolize its nutrients. These calories are used more for energy and less is stored in muscles, organs and fat tissue, Dr. Stanford explains.

3 doctor-backed weight loss facts

Now that we've busted some common weight loss myths, let's explore the credible weight loss claims doctors stand behind.

1. Balance is key

Everything in moderation is your best bet for weight loss. Instead of completely banning fat or swearing off carbs, eat a variety of foods including fruits, vegetables, whole grains, lean proteins and healthy fats, suggests Dr. Gasgupta.

“I always tell my patients to focus on a lower carb diet while eating more vegetables and protein,” says Sue Decotiis, MD , NYC weight-loss doctor. “Try eating carbs that are high in fiber and try limiting anything high in sugar, like soda. When people age, they become more insulin resistant. And when you’re more insulin resistant and have a really sugary food or drink, you will become more hungry after.”

Hydration also plays a critical role in burning fat, Dr. Decotiis adds. Dieting and exercising when you’re not drinking enough water can be counterproductive, since you'll lose muscle instead of fat.

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Balance is not only vital for diet, but exercise as well, Dr. Decotiis says. Any super intense cardio exercise where your heart rate is above 120, for example, may actually slow your metabolism down, she explains. Instead, try to keep your pulse below that target with moderate-paced walking or biking. And don't forget to add some weight training into your workout routine, too!

2. Mindful eating is vital

“Paying attention to what and how much you eat, and eating slowly, can help prevent overeating and improve digestion,” says Dr. Gasgupta. “Being mindful of your eating habits can also help you make better food choices and control your portions, making it easier to keep a healthy weight.”

3. Sleep matters

The importance of quality sleep cannot be overstated when it comes to weight loss. Dr. Gasgupta suggests getting 7-9 hours of good quality sleep each night to support your metabolism. A lack of quality sleep can activate hunger hormones, hinder your ability to make healthy nutrition choices and, of course, result in a lack of energy required to be physically active.

Discover more healthy ways to boost weight loss:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .