The 12 biggest myths about weight loss by Kris Gunnars on Oct 14, 2015, 12:59 PM Advertisement
 There is a lot of bad weight loss advice on the internet. Most of it is either unproven, or literally proven not to work. Here are the top 12 biggest lies, myths and misconceptions about weight loss. UP NEXT: 11 fitness 'truths' that are doing more harm than good SEE ALSO: The healthiest things you can order at 12 fast-food chains 1. All "calories" are equal  The calorie is a measure of energy. All “calories” have the same energy content. However, this does NOT mean that all calorie sources have the same effects on your weight. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate body weight. For example, a protein calorie is not the same as a fat calorie or a carb calorie. Replacing carbs and fat with protein can boost metabolism, reduce appetite and cravings, while optimizing the function of some weight-regulating hormones (1, 2, 3). Also, calories from whole foods (like fruit) tend to be much more filling than calories from refined foods (like candy). Bottom Line: Not all calorie sources have the same effects on health and weight. For example, protein can increase metabolism, reduce appetite and improve the function of weight-regulating hormones.
2. Losing weight is a linear process  Losing weight is usually not a linear process, like some people think. Some days and weeks you may lose, others gain a little bit. This is not a cause for concern. It is normal for body weight to fluctuate up and down by a few pounds. For example, you may be carrying more food in your digestive system or your body may be holding on to more water than usual. This is even more pronounced in women, as water weight can fluctuate quite a bit during the menstrual cycle (4). As long as the general trend is going downwards, no matter how much it fluctuates, then you will succeed over the long term.
3. Supplements can help you lose weight  The weight loss supplement industry is massive. There are all sorts of different supplements out there that are claimed to have dramatic effects, but they are never very effective when studied. The main reason they can work for some people is the placebo effect. People fall for the marketing and want the supplements to help them lose weight, so they become more conscious of what they eat. That being said, there are a few supplements that can have a modest effect on weight loss. The best ones may help you lose a few pounds over several months. This article reviews 12 of the world’s most popular weight loss supplements. Bottom Line: Most supplements for weight loss are completely useless. The best ones can help you lose a few pounds, at most.
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