More than two-thirds of Americans are overweight, but for many struggling with excess pounds can be a lonely experience. We live in a world filled with conflicting messages about food and our bodies—where many still equate thinness with virtue. Let us cut through some of the noise, help you understand your options and debunk some common weight loss myths.
Myth: Losing weight is as easy as calories in, calories out.
Fact: “Calories in, calories out” is the simple formula drilled into the head of anyone who has ever tried to lose weight. If only this method worked for everyone! Eating less and exercising more might take pounds off initially, but losing weight is more complicated than simply cutting calories and burning fat. We all burn calories and energy differently, so simply entering your height and weight into a calculator will not give you a tailored diet based on your body’s needs.
If you’ve ever tried to lose weight by dieting you know that at a certain point, you stop losing weight, or it takes longer to see results. That’s because your body sees the loss of calories as a threat and begins to prepare for survival by storing energy and saving calories your body needs to function.
Instead of using this overly simplified weight loss formula, it’s important to learn how your body works and the best way to lose weight safely. Some options can help you reach your goals, including behavior and lifestyle changes, nutrition counseling, exercise, and weight loss medications.
- Behavior and lifestyle changes: There are many effective strategies to reduce stress, cope with challenges and strategies for preventing weight gain or relapse.
- Nutrition counseling: Work with a registered dieticians to make sure you’re getting enough of what your body needs. They can identify your trigger foods and suggest meal replacement options and snacks based on your nutrition needs.
- Physical activity: Exercise is one of the most important things to do for your body. Take some time to look for fun activities to get your body moving and keep you motivated.
- Weight loss medications: There are several medications that help curb hunger and make staying on your weight loss plan more manageable. Talk to your doctor about your goals to see if medication is a good option.
Myth: Medication and surgery are quick fixes/the easy way out
Fact: Unfortunately, there are no quick weight loss fixes or easy ways out. Weight loss is no different than many things in life; it takes sustained effort to see results. Not all weight loss medications work for everyone, and not everyone can tolerate medication. Losing weight takes work. To qualify for weight loss surgery, you must be considered severely overweight with a BMI of 30 or higher with health problems linked to obesity or a BMI of 35 or higher, and you must have tried other weight loss methods. If your doctor determines you are a candidate for weight loss surgery and you decide to move ahead, you will need to make permanent, lifelong changes to your diet and lifestyle to maintain the results of the surgery.
Changing how we think and feel about food is hard, but that is the key to long-term weight loss success. Having a team who can help you beat your old habits and develop new, healthy ones is important.
Myth: Bariatric surgery is for people who have hundreds of pounds to lose.
Fact: Bariatric surgery, also known as weight loss surgery, is for people 18 and older who have not been able to lose weight using other methods While you must have a BMI of 30 or higher to be eligible for surgery, that doesn’t necessarily mean you have hundreds of pounds to lose. For instance, a woman who is 5’4” and weighs 205 pounds has a BMI of 35.2. To fall in the “healthy” BMI range of between 25 and 29.9, she will need to lose between 31 and 60 pounds. Most people lose between 20 and 30% of their body weight with bariatric surgery.
If your weight is affecting your health and lifestyle, or you have a medical condition linked to obesity like high blood pressure or diabetes, your doctor may suggest weight loss surgery. There are several types of surgery that your doctor will discuss with you. While weight loss surgery is common and safe, it is a major surgery that shrinks the size of your stomach. You will need to follow up with a team of doctors, dietitians, nurse practitioners, and counselors every few months for a year to keep you healthy and on track toward your goals. After that, your team will check in with you regularly.
Myth: Medication works for everyone
Fact: Weight loss medications, including GLP-1 agonists, are an important option for people who are considered overweight or obese and want to lose a significant amount of weight. To be eligible to take weight loss medication, you must be considered obese and have a Body Mass Index (BMI) of 30 or above or have a BMI of 27 or above and an obesity-related condition like hypertension or heart disease. Even if you qualify for a prescription, weight loss medications might not work for you. Most people lose 5% of their body weight in the first 3 months if they take their medication as prescribed, are on the right dose, change their diet and exercise regularly.
However, taking weight loss medication is just one tool in your weight loss toolbox. Depending on the weight loss medication your doctor prescribes, the medication will either help curb your appetite, increase feelings of being full or interfere with how your body absorbs fat. There’s no guarantee that weight loss drugs will work for you, as not everyone responds to drugs the same way. Still, others may not respond well to the drugs due to undiagnosed medical conditions that can impact weight loss, like sleep apnea or hypothyroidism.
While prescription weight loss medications can help increase weight loss, you will have to be vigilant. Weight can come back if you pause or go off of the medication. Also, weight loss medications aren’t the answer for everyone due to side effects such as nausea, constipation and diarrhea.
It’s important to consider that most people will need to take these drugs for the rest of their lives to maintain their weight. People who are pregnant, trying to become pregnant, or are breastfeeding should not take weight loss medications. Most weight loss drugs are approved for adults only.
