10 Common Weight Loss Myths

 Whether you’ve been trying to lose weight for a few years or a few weeks, you’ve probably been seeking some common wisdom about shedding unwanted pounds. Unfortunately, much of the “information” you may come across is wrong! For example: the following 10 most common weight loss myths that need to be busted once and for all!

1. Skipping meals helps you lose weight

On the surface, this seems to make sense. However, quite the opposite is true! Skipping meals can actually slow down your metabolism and lead to overeating later. According to ER of Texas, “When you skip a meal, your body perceives it as a period of famine and responds by slowing down your metabolism. This adaptive mechanism is a survival instinct that aims to conserve energy, making it harder for your body to burn calories efficiently.”

Instead of skipping meals, focus on creating a balanced diet with regular, smaller meals and healthy snacks throughout the day. This approach helps regulate your metabolism, prevents extreme hunger, and provides your body with the necessary nutrients for overall health and weight management. 

2. Carbs are the enemy

Carbohydrates themselves do not directly cause weight gain. Carbohydrates are a macronutrient that the body uses for energy. When you eat more carbohydrates than your body needs, the excess can be stored as fat. However, this is true for any excess calories, not just those from carbohydrates. 

Keep in mind that not all carbs are the same. The type of carbohydrate you eat can affect your eating habits and satiety. Complex carbohydrates like whole grains, fruits and vegetables are often higher in fiber and nutrients, which can help you feel full and potentially reduce overall calorie intake. Simple carbohydrates like sugary drinks and processed foods are digested quickly and can lead to overeating and weight gain if consumed in excess. They also can cause a rapid spike in blood sugar and insulin, which may lead to increased fat storage and increase the risk of type 2 diabetes.

Severely restricting carbohydrates can lead to short-term weight loss, but it is not sustainable or healthy in the long run, and can have negative side effects – such as fatigue and nutrient deficiencies. Instead, focus on a balanced diet that includes complex carbohydrates – which tend to cause a more gradual rise in blood sugar and insulin – which in turn can be more beneficial for weight management.

3. Fat makes you fat

While it’s true that fat contains more calories per gram than carbohydrates or protein, eating fat itself doesn’t directly cause weight gain. Again, weight gain occurs when you consume more calories than you burn, regardless of where those calories come from – including fat. Fat is an essential part of a balanced diet, providing necessary fatty acids and fat-soluble vitamins. However, consuming excessive amounts of fat – like any macronutrient – can contribute to weight gain if it leads to a caloric surplus. 

There are different types of fats, some healthier than others. Unsaturated fats (found in foods like avocados, nuts, seeds, olive oil and fatty fish such as salmon) are generally considered healthier than saturated and trans fats. Unsaturated fats also make you feel full and satisfied for longer periods of time, which can help curb calorie-adding snack cravings. 

4. All calories are equal

False! While a calorie is a unit of energy, the body processes calories from different sources differently. A high-calorie diet of highly processed foods may lead to weight gain, while a high-calorie diet of nutrient-rich foods may have less impact, and potentially even beneficial effects. A calorie from a sugary drink, for example, will have a different effect on your body than a calorie from a lean protein source, even if the calorie count is the same.

Bottom line: Focusing on whole, unprocessed foods, and prioritizing protein and fiber can be more effective for sustainable weight loss than simply restricting calories from any source. 

5. You need to eliminate all your favorite foods from your diet

This myth is a guaranteed road to failure for any weight loss program! It’s more about managing your calorie intake and practicing portion control. Creating a calorie deficit by consuming fewer calories than you burn is key for weight loss, and this can be achieved while still enjoying your favorite foods in moderation.

6. Exercise is the only way to lose weight

Although exercise is important, nutrition plays a larger role. A balanced diet is crucial for weight loss. Unfortunately, some people overdo exercise in the mistaken belief that the more strenuously and frequently they work out, the quicker they’ll burn calories – and lose weight. However, as our blog post – “Why Excessive Exercise Can Make it Difficult to Follow a Diet” – points out, human evolution developed over millions of years to defend against weight loss. As a result, the calories we burn every day stay within a fairly narrow range, whether we hit the gym every day or stay put on the couch.

In fact, strenuous workouts can trigger hunger hormones, causing you to eat more than you burn, thereby negating the calorie deficit needed for weight loss. Overtraining can lead to high cortisol levels, which can promote fat storage and hinder fat burning. In addition, your body can adapt to intense exercise by becoming more efficient at using energy, meaning you may burn fewer calories during workouts over time.

7. Weight loss is linear

Expect plateaus and fluctuations. It’s normal to have periods where weight loss slows down or even temporarily reverses. Weight loss is a complex process influenced by various factors, including the following: 

• Calorie intake and expenditure – Creating a calorie deficit is essential for weight loss, but the rate of weight loss can vary depending on individual factors. 
• Body composition – Losing fat is more gradual than losing muscle mass. 
• Hormonal changes – Hormones like cortisol and thyroid hormone can affect metabolism and weight loss. 
• Lifestyle factors – Stress, sleep and exercise can influence weight loss. 

Therefore, expecting a steady, downward trend on the scale can be unrealistic and frustrating. It’s more helpful to focus on the overall long-term trend and acknowledge that plateaus and fluctuations are a normal part of the process. 

8. Supplements can replace a healthy diet

While supplements can be helpful in certain situations, they are designed to complement a healthy diet, not replace it. A balanced diet provides a wide array of nutrients and other beneficial compounds found in whole foods that supplements cannot fully replicate. 

Foods contain a complex mix of nutrients that work together to promote health. Supplements, on the other hand, provide isolated nutrients, and the body may not absorb or utilize them as effectively as it would from whole foods. Also foods – especially fruits and vegetables – contain phytochemicals and fiber, which are not found in supplements. These components play vital roles in disease prevention and overall health. As successful, long-term weight loss depends upon establishing and ultimately maintaining a healthy relationship with food, supplements are no substitute.

9. Detox diets are effective

In a word, no! Detox diets are often unsustainable and can be harmful. There is no scientific proof to support their effectiveness. Some involve fasting, followed by eating only certain foods. You may be limited to drinking only juices or liquids. According to an article published by the National Institutes of Health, in 2015, a team of experts concluded that results so far don’t support the use of detox diets for weight loss or removing toxins. Another group found that juicing and “detox” diets are probably just a short-term fix. There may be early weight loss because you start out consuming fewer calories. But detox diets tend to lead to weight gain once you resume a normal diet.

Detox diets can also have risks. The FDA has charged several companies for selling detox/cleansing products that contain harmful ingredients. 

10. You can target fat loss in specific areas

Despite what some diet plans and devices claim, fat is stored throughout the body – although its distribution can be more obvious in certain areas, such as the abdomen, hips, waist, thighs, etc. Because of this, fat is burned off from all areas simultaneously when weight is lost. Therefore, fat cannot be “targeted” in a specific area. Any diet plan or device that makes this claim or implies it is engaging in deceptive advertising.

Get the Facts to Lose Weight Successfully – Choose the Right Medical Weight Loss Doctor!

Weight loss myths stubbornly stay alive because they’re endlessly shared and repeated on the internet, through social media and good old fashioned word-of-mouth. Separating fact from fiction is the essential first step in getting on the path to a scientifically proven weight loss program that will work for you and end the cycle of frustration!

But if you’ve already tried specific types of diet plans and programs without long-term results, do not think that you’re destined to fail in your weight loss goals! Medical appetite control could be the answer you’ve been looking for.

Medical weight loss medications can treat those living with overweight and obesity by controlling your appetite – thereby making it possible to follow a low-calorie diet without constant feelings of gnawing hunger! Solutions Weight Loss provides today’s most advanced weight loss medications under the guidance of Dr. Newsome. From the very start of your medical weight loss journey with us, Dr. Newsome conducts your in-depth initial consultation, and will evaluate and prescribe for you the best treatment to achieve your goals. He brings his own personal weight loss experiences, and a lifelong dedication to health and fitness.

As we say at Solutions Weight Loss, the future of weight loss is here! We offer high-quality, safe and affordable, compounded GLP-1 medications like semaglutide and tirzepatide – which you probably know under brand names like Wegovy®, Ozempic®, Zepbound®, or Mounjaro®.  Research shows that when combined with one-on-one physician coaching, low-calorie diet and lifestyle changes, they are the safest and most effective approach to achieve sustainable weight loss.

Because we prescribe, compound and dispense these medications, shortages of the brand-name drugs that often occur will never affect your access. In fact, you can leave our office with your medication the same day – offering you both confidence in the quality of your GLP-1 medication AND convenience! We also offer a prescription program for name brand GLP-1 medications. Moreover, we understand that people have busy schedules that may not allow them to visit our office on a weekly basis. That’s why we can dispense up to 12 weeks of your weight loss medication at a time. 

One foundation of our practice is the importance of the doctor-patient relationship. Dr. Newsome and our entire Solutions Weight Loss team are with you on every step of your medical weight loss journey! You’ll never feel that you’re on your own, or have to deal with an impersonal online chat or text with whoever is working at a telehealth service at the time when you happen to have a question. You will know us, and we will know you – which allows us to give you the individual help and advice you need!

Solutions Weight Loss internal results prove our program is effective at driving long-term improvements to metabolic health and weight loss, with an average of 21% weight loss at 12 months; 19.1% at 18 months, and 18.9% at 24 months. Our members have also decreased their waist circumference by 7 inches, on average. These results are superior to the weight loss seen in clinical trials for GLP-1 medications. Regardless of which medication they take, our members have demonstrated significant and sustained results!

See what makes Solutions Weight Loss the #1 weight loss clinic in Florida! Schedule your consultation with Dr. Newsome here, or call 407-413-5503, and experience the benefits of today’s metabolic approach to sustainable weight loss! Don’t wait another day to start living your best life!

 How Alcohol Affects Weight Gain 

  When you’re trying to manage your weight, your focus is typically on the foods you eat. However, what you drink is just as important – especially when it comes to alcohol. Although some scientific studies suggest that red wine may have certain health benefits, alcohol consumption is more likely to undermine your weight loss efforts – be it a self-guided diet or a medical weight loss program.

According to the Centers for Disease Control and Prevention (CDC), moderate alcohol use is two drinks or fewer per day for men; one drink or fewer per day for women. However, even this amount can affect your weight if that evening glass of “healthful” red wine is a daily ritual.

Reasons Why Alcohol Use Can Cause Weight Gain

Empty calories – Alcohol provides calories but offers little to no nutritional value, without essential nutrients like protein, fiber, vitamins, or minerals. At 7 calories per gram, alcohol is nearly twice as calorie-dense as protein or carbs.

To put it in perspective, here’s the caloric breakdown for the most popular types of drinks:

• Regular beer – about 150 calories.
• Glass of wine – about 125 calories.
• Cocktail – 400–500 calories or more.

Metabolism – Alcohol slows down your metabolism, making it less efficient at burning fat. Your body prioritizes processing alcohol, leading to decreased fat oxidation and potential fat storage.

Increased appetite – Alcohol can stimulate appetite and increase cravings for high-calorie, often unhealthy foods – such as those high in fat and salt. It can lower blood sugar, which triggers hunger. It can also lower inhibitions, potentially leading to poor food choices.

Hormonal changes – Alcohol may affect hormones that regulate appetite, hunger and stress, potentially contributing to weight gain. For example, it can affect testosterone levels, which play a role in muscle formation and fat burning.

Impact on muscle growth – Alcohol can hinder muscle protein synthesis, essential for muscle growth and repair. Building muscle helps improve metabolism to burn calories.

Fat storage – Studies suggest that excessive alcohol consumption is linked to higher levels of ectopic fat, which is fat around organs like the heart, liver and intestines. 

William E. Newsome, M.D., Medical Director and co-owner of Solutions Weight Loss, brings his own insights to this matter.

“The biggest issue with alcohol is not just calories, but the fact that the liver is responsible for both burning fat and eliminating alcohol. Being that alcohol is a foreign substance to the body the liver has to divert attention to, the process becomes one of elimination, placing fat-burning on hold. That can slow down the weight loss process and contribute to weight gain.

“I typically advise my patients against anything that can slow down progress, including alcohol. But I’m also realistic, so if someone has a special occasion and they want to drink, I ask that they limit it to one or two non-sugary drinks – for example, vodka and seltzer. But again, my preference is no alcohol.”

Moreover, according to Healthline, when alcohol is consumed, it’s burned first as a fuel source before your body uses anything else. This includes glucose from carbohydrates or lipids from fats. When your body is using alcohol as a primary source of energy, the excess glucose and lipids end up as adipose tissue – otherwise known as fat.

Why Alcohol Causes a “Beer Belly”

Speaking of fat, the so-called beer belly is caused not only by beer, but by all forms of alcohol. It refers to the accumulation of excess abdominal fat – particularly visceral fat – associated with heavy alcohol consumption. This fat accumulates around the midsection and can pose health risks beyond just cosmetic concerns. All of the factors listed above contribute to the development of a beer belly. Aside from the effect it has on weight and body shape, this condition increases the risk of heart disease, liver damage, type 2 diabetes and certain cancers.

Can You Drink Alcohol While on a Medical Weight Loss Program?

As noted earlier by Dr. Newsome, patients following a medical weight loss program are advised to abstain. Alcohol on its own can have the effect of lowering blood sugar, which may be worsened if taken in combination with a GLP-1 medication. This can lead to hypoglycemia, which may cause shakiness, dizziness and confusion – and could require emergency treatment.

Ultimately, it’s best to ask your doctor about alcohol consumption during medical weight management. Ethical physicians specializing in medical weight loss – such as Dr. Newsome – take a complete medical history of each patient in order to create a safe, effective treatment plan. Being honest about your alcohol use and having a candid talk with your doctor will help you achieve the best possible outcome.

The Solutions Weight Loss Experience

In addition to taking the medical history of each patient, those under the care of Dr. Newsome and his entire dedicated team can expect one-on-one individual attention on every step of their medical weight loss journey. During your first appointment, he will measure your body mass index (BMI), take your vital signs (body temperature, pulse rate, respiratory rate and blood pressure) and talk with you about your medical history to learn about any health conditions you’ve had or currently have.

During this appointment, Dr. Newsome will also have an in-depth conversation with you about your weight loss goals. Based upon your consultation, Dr. Newsome will evaluate and prescribe for you the best GLP-1 medication treatment plan to achieve your goals. We offer high-quality, safe and affordable, compounded GLP-1 medications like semaglutide and tirzepatide – which you probably know under brand names like Wegovy®, Ozempic®, Zepbound®, or Mounjaro®. Research shows that when combined with one-on-one physician coaching, low-calorie diet and lifestyle changes, they are the safest and most effective approach to achieve sustainable weight loss.

Because we prescribe, compound and dispense these medications, shortages of the brand-name drugs that often occur will never affect your access. In fact, you can leave our office with your medication the same day – offering you both confidence in the quality of your GLP-1 medication AND convenience! We also offer a prescription program for name brand GLP-1 medications. Moreover, we understand that people have busy schedules that may not allow them to visit our office on a weekly basis. That’s why we can dispense up to 12 weeks of your weight loss medication at a time. 

Our Proven Track Record in Getting Results for Our Patients

Solutions Weight Loss internal results prove our medically supervised program is effective at driving long-term improvements to metabolic health and weight loss, with an average of 21% weight loss at 12 months; 19.1% at 18 months, and 18.9% at 24 months. Our members have also decreased their waist circumference by 7 inches, on average. These results are superior to the weight loss seen in clinical trials for GLP-1 medications. Regardless of which medication they take, our members have demonstrated significant and sustained results!

See what makes Solutions Weight Loss the #1 weight loss clinic in Florida! Schedule your consultation with Dr. Newsome here, or call 407-413-5503, and experience the benefits of today’s metabolic approach to sustainable weight loss! Don’t wait another day to start living your best life!

Why Fad Diets Don’t Work Over the Long Term

We all hear the hype about the latest breakthrough diet on a regular basis. From celebrities and social media influencers to best-selling books touting a sure-fire method for shedding pounds, somebody, somewhere is endorsing a diet that promises to succeed where countless others have failed. But guess what? This latest-and-greatest weight loss program will fail, as well. The awful truth is that fad diets don’t work over the long term, because they can’t.

As Cleveland Clinic aptly puts it, “Fad diets are eating plans that are often promoted as the ‘best’ or ‘fastest’ approach to losing weight. They can sound like a newly discovered ‘hack’ that promises a better, healthier you. Fad diets often involve eliminating certain foods, banning entire food groups or overselling the benefits of a particular food.”

The heart of a typical fad diet’s claim is that it can trick your body into a metabolic process that burns calories faster, prevents fat from being converted into extra weight, etc. Although the diet may be presented in scientific terms that seem to make sense, there’s no basis in reality. Because weight loss may occur in the initial weeks of the diet, those who follow it believe it’s working. But when staying on the diet becomes unsustainable due to its rigid rules and restrictions, dieters blame themselves for failing yet again – continuing an unhealthy cycle that takes both a physical and emotional toll. The weight lost is regained, setting up hope and expectations that the next new diet will succeed. The phrase, “yo-yo dieting” describes this destructive pattern.

Why Fad Diets Fail

Doctors and nutritionists agree that there are specific reasons fad diets fail to provide long-term weight loss. The following are the most significant:

Fad diets are unsustainable and restrictive – According to the Center for Healthy Eating and Activity Research (CHEER), “Most fad diets are based on elimination or deprivation of the body. Any diet based on restricting specific food groups, combining foods in a specific order or timing, or following rigid menus each day are typically unsustainable and harmful to your health. Such diets show quick results, but not because you are losing fat. Fad diets target fiber, lean muscle, and water weight loss. This type of weight loss causes deficiencies to nutrition, dehydration, and fatigue. Additionally, fad diets often focus on only caloric intake, but do not emphasize the importance of exercise and healthy lifestyle choices.” 

Fad diets create nutrient deficiencies – Often, certain foods or macronutrients become the target of fad diets. But if you’re required to cut out an entire food group, the diet probably won’t last. You may also be at higher risk for nutrient deficiencies. As Healthline points out, cutting out foods and food groups – or significantly reducing caloric intake – can make it much harder to get the nutrients your body needs. For example, people following a strict vegan diet are at risk for vitamin B12 deficiency because the nutrient is found primarily in animal foods. Those who eat a very low carb diet – such as the keto diet – may not be getting enough fiber or other key vitamins and minerals, which can lead to side effects like constipation and muscle cramps. Moreover, such deficiencies can weaken the immune system and increase the risk of health problems. 

Fad diets have a negative impact on metabolism – Severe calorie restriction can slow down metabolism, making it harder to lose weight and easier to regain it. The body may also start storing fat more easily as it anticipates a period of food scarcity. 

Negative Effects After Ending a Fad Diet

Unfortunately, fad diets have other insidious effects. The following are the most common:

Fad diets have negative psychological effects – As mentioned earlier, fad diets can lead to feelings of guilt, anxiety and failure when people deviate from the plan. This can negatively impact mental health and contribute to disordered eating patterns. 

People on fad diets regain the weight after discontinuing the diet – Once a fad diet is stopped, the weight lost is often quickly regained as the body returns to its normal metabolism and eating patterns. This can lead to a cycle of dieting and weight regain. 

How Medical Weight Loss Provides a Solution That Achieves Long-Term Results

Unlike the pseudo-science of fad diets, medical weight loss utilizes GLP-1 medications to safely achieve significant results when prescribed by a doctor specializing in medical weight loss as part of a comprehensive program that includes diet and moderate exercise. William E. Newsome, M.D. – Medical Director and co-owner of Solutions Weight Loss – can put you on the road to success, beginning with your in-person consultation. During your first appointment, Dr. Newsome will measure your BMI, take your vital signs (body temperature, pulse rate, respiratory rate and blood pressure) and talk with you about your medical history to learn about any health conditions you’ve had or currently have.

During this appointment, Dr. Newsome will also have an in-depth conversation with you about your weight loss goals. If you feel frustrated by the lack of results and setbacks from previous weight loss programs and fad diets you’ve tried, Dr. Newsome will be able to relate to your experiences. He has been where you are, and knows that losing excess weight is a difficult and emotional process.

Based upon your consultation, Dr. Newsome will evaluate and prescribe for you the best medication treatment plan to achieve your goals. We offer high-quality, safe and affordable, compounded GLP-1 medications like semaglutide and tirzepatide – which you probably know under brand names like Wegovy®, Ozempic®, Zepbound®, or Mounjaro®. Research shows that when combined with one-on-one physician coaching, low-calorie diet and lifestyle changes, they are the safest and most effective approach to achieve sustainable weight loss. Our blog post – “The Benefits of Medical Appetite Control” – describes in detail how GLP-1 medications work to control appetite, as does our website’s Medications page.

Although GLP-1 medications are now getting the most attention, phentermine is an FDA-approved, once-daily diet pill that aids in weight loss by suppressing appetite. Available only with a doctor’s prescription, this stimulant and appetite suppressant is probably the most well-known weight loss medication in the world due to its relative safety and efficacy – recognized as a safe and effective way to decrease hunger while dieting. Based upon your consultation with Dr. Newsome, this may be the medication he determines will be best for your individual situation.

The doctor-patient relationship is essential to successful, sustainable weight loss. Dr. Newsome and our entire Solutions Weight Loss team are with you on every step of your medical weight loss journey! You’ll never feel that you’re on your own. You will know us, and we will know you – which allows us to give you the individual help and advice you need!

Our Record in Getting Significant, Sustained Results for Our Patients

Solutions Weight Loss internal results prove our medically supervised program is effective at driving long-term improvements to metabolic health and weight loss, with an average of 21% weight loss at 12 months; 19.1% at 18 months, and 18.9% at 24 months. Our members have also decreased their waist circumference by 7 inches, on average. These results are superior to the weight loss seen in clinical trials for GLP-1 medications. Regardless of which medication they take, our members have demonstrated significant and sustained results!

See what makes Solutions Weight Loss the #1 weight loss clinic in Florida! Schedule your consultation with Dr. Newsome here, or call 407-413-5503, and experience the benefits of today’s metabolic approach to sustainable weight loss! End the frustrating cycle of serial dieting and start living your best life!