Weight management myths,
BUSTED
Dr Dan Wright, private GP and longevity specialist, separates fact from fiction around weight management, healthy weight loss and the latest medical treatments
Weight management myths,
BUSTED
Dr Dan Wright, private GP and longevity specialist, separates fact from fiction around weight management, healthy weight loss and the latest medical treatments
When it comes to weight management, there's no shortage of advice. Cut carbs. Never eat after 8pm. Skip breakfast. Just be more disciplined.
The problem? Much of what we're told about weight management is oversimplified, outdated or simply untrue.
As a doctor working in weight management, I regularly hear the same misconceptions repeated. And while some of these myths sound convincing, believing them can actually make it harder to achieve lasting results.
Let's separate fact from fiction.
MYTH 1
“Losing weight is simply a matter of willpower”
Weight management is much more complex than simply having enough willpower.
Appetite and body weight are influenced by genetics, hormones, sleep, stress, medications, our environment and underlying health conditions, as well as what we eat and how active we are.
When people lose weight, the body can also respond by increasing hunger and reducing energy expenditure, which can make maintaining that weight loss increasingly difficult. That’s why telling someone simply to “eat less and move more” often isn’t particularly helpful.
Successful long-term weight management is usually about finding an approach that is realistic and sustainable for the individual.
MYTH 2
“Carbohydrates make you gain weight”
Carbohydrates don't inherently cause weight gain, and there is usually no need to eliminate them completely.
Also, the type and quantity matter. Highly processed carbohydrates can be easy to overconsume and may be less filling, whereas wholegrains, vegetables, fruit and other fibre-rich carbohydrates can form part of a very healthy diet.
For most people, a sustainable approach is better than banning an entire food group. I generally encourage patients to concentrate on the overall quality of their diet, adequate protein and fibre, sensible portions and eating in a way they can realistically maintain long term.
MYTH 3
“Eating after 8pm automatically causes weight gain”
There isn't a magic cut-off at 8pm after which food suddenly causes weight gain. Overall energy intake and the pattern of your diet are much more important.
That said, late-night eating can sometimes make weight management harder because it is often when people snack on more calorie-dense foods or eat through habit rather than hunger. Eating a large meal immediately before bed may also affect sleep or cause reflux in some people.
So rather than focusing on the clock, I would focus on what, why and how much you're eating.
MYTH 4
“Skipping meals is a good way to lose weight faster”
Skipping a meal isn't automatically good or bad.
Some people do very well with a shorter eating window or intermittent fasting, whereas for others it simply results in becoming extremely hungry and overeating later.
The important question is whether the eating pattern helps you control your appetite, meet your nutritional needs and maintain a healthy approach to food.
There's little value in skipping lunch to save calories if it leaves you ravenous by the evening and reaching for whatever is easiest to eat.
MYTH 5
“Weight-loss injections are either a quick fix or cheating”
Absolutely not. Obesity is a complex, chronic condition, and medications such as GLP-1-based treatments are evidence-based medical treatments that can help regulate appetite and improve metabolic health.
They don't remove the need for good nutrition, physical activity or attention to sleep and other aspects of health. In fact, I see medication as an opportunity to make those changes easier and more sustainable.
The aim isn't simply to make somebody eat as little as possible. We want to preserve muscle, maintain good nutrition, improve fitness and establish habits that support our health over the long term. Medication should be part of a properly supervised weight-management programme rather than viewed as a shortcut.
MYTH 6
“Weight loss should happen steadily every week”
Weight loss is rarely a perfectly straight line. Body weight naturally fluctuates because of hydration, salt intake, hormones, bowel contents and changes in activity.
It's also very common for weight loss to slow or plateau after an initial period of progress. The body adapts as weight falls, and someone at a lower weight generally requires less energy than they did previously.
That's why I prefer to look at the trend over several weeks rather than an individual weigh-in. A plateau is an opportunity to review what you're doing and make adjustments if necessary; it doesn't mean you've failed.
MYTH 7
“The number on the scales is the only measure of progress”
Definitely not. Weight is useful, but it is only one measure of progress.
Someone may see relatively little change on the scales while losing fat, gaining or preserving muscle, reducing their waist circumference and becoming fitter and stronger. Improvements in blood pressure, blood sugar, cholesterol, sleep and energy levels can be just as important.
This is particularly relevant when people start exercising regularly, because changes in body composition aren't always reflected immediately by total body weight.
Ultimately, the goal of weight management shouldn't simply be to achieve the lowest possible number on the scales. It should be to improve health, fitness and quality of life in a way that can be maintained long term.
Looking for extra support?
Eligible Vitality members can access a range of weight-management support options, including our partnerships with Second Nature, Weight Watchers and Boots Online Doctor.
Depending on your plan type, BMI, clinical assessment and Vitality status, you may be able to access discounted clinical-led weight management treatment services and support through Boots Online Doctor – with up to 25% off.
Support includes personal coaching, practical tools, expert clinical guidance and up to 12 months of aftercare.
Go to 'Take action' on the 'Get Healthier' tab to explore options available to you.
