14 Myths, Realities, and Recommendations for Weight Loss

Publicado September 2, 2024

Losing weight is a challenge that many face, but it’s crucial to distinguish between myths and realities to achieve it effectively and healthily. At Grupo de Obesidad Clínica Medellín, we’re committed to providing evidence-based information to help you on your journey to a healthy weight. Below, we debunk some common myths, establish realities, and offer recommendations for safe weight loss.

Myths and Realities About Weight Loss

There are no magic pills for weight loss: It’s a common myth to believe that a magic pill can melt fat effortlessly. The reality is that healthy weight loss requires a multifaceted approach.
There are no vaccines for obesity: No vaccine can prevent or cure obesity. Prevention and treatment depend on lifestyle changes and, in some cases, medical or surgical treatments.
Consistent exercise is key to weight loss and maintenance: Regular physical activity is essential for losing weight and keeping it off. Combine aerobic exercises with strength training for better results.
Avoid prolonged fasting: Long fasting periods can slow your metabolism and lead to weight gain in the long term. It’s better to eat small portions throughout the day.
Eat smaller portions throughout the day: Eating smaller, more frequent meals can help control appetite and maintain stable energy levels.
Avoid alcohol if you want to lose weight: Alcohol contains many empty calories and can interfere with weight loss.

Recommendations for Weight Loss

Sugar is one of your main enemies: Consume foods without added sugar and use calorie-free sweeteners.
Avoid sugary drinks, opt for diet alternatives: Sugary drinks can significantly contribute to weight gain. Choose calorie-free alternatives.
Increase fiber intake: Fiber helps increase satiety and fullness, which can aid in weight control.
Rely on vegetables: Vegetables are low in calories and high in volume, allowing you to eat more without consuming too many calories.
Be happy with eating a little less: Learning to enjoy smaller portions can be key to long-term weight control.
Eat slowly and chew your food well: Taking your time to eat can help prevent overeating and improve digestion.
Making lifestyle changes is fundamental: Don’t fall for the illusion that medications, a gastric balloon, or surgery will solve everything without effort. You must make lasting changes to your lifestyle and eating habits.
Seek out a multidisciplinary group: A single specialist can do little for you. A multidisciplinary approach, like the one we offer at Grupo de Obesidad Clínica Medellín, addresses obesity from multiple fronts to provide you with the best results.