Confronting the “Bogus 12″ Diet Myths
The Partnership for Essential Nutrition has developed a new Weight-Loss Alert section on its Web site — http://www.essentialnutrition.org — where the coalition exposes the “Bogus 12″ — those dieting myths that represent the most significant barriers to effective weight loss:
   1. Dieting is only about willpower — In truth, willpower must be
       combined with a behavior modification and a comprehensive approach to
       weight loss.
   2. Extreme weight loss is safe — Extreme dieting is unhealthy and is a
       recipe for weight-loss failure and disappointment.
   3. Calories don’t matter: avoiding carbs or fat is the key to weight loss
       — In reality, a calorie is a calorie whether it comes from
       carbohydrates, fats or protein. Establishing a calorie deficit by
       cutting back on calories consumed plus burning more calories through
       activity produces sustained weight loss.
   4. Certain foods can burn fat and make you lose weight — Some foods with
       caffeine may speed up your metabolism in the short run but no foods
       burn fat.
   5. Starches are fattening and should be avoided when dieting — Actually,
       many foods high in starch — such as bread, rice, pasta, cereals,
       beans and some vegetables — are low in both fat and calories but like
       all foods, should only be consumed in smaller portions to lose weight.
   6. Low-fat or no-fat means reduced calories — Not always. If the
       manufacturer adds sugar, flour or starch thickeners to improve the
       flavor and texture of the food after the fat is removed, the product
       may contain the same number of calories as the full-fat product.
   7. Skipping meals is a simple way to cut calories — Although it may seem
       logical, studies shows that people who skip breakfast and eat fewer
       times during the day tend to be heavier.
   8. Eating at night increases weight gain — It doesn’t matter what time
       of day a person eats. What makes a difference is what and how much
       they eat and how much physical activity they get during the day.
   9. You can lose weight just by exercising — Although physical activity
       is very healthy, research shows that exercise is not an effective
       stand-alone weight-loss solution and should be combined with smarter
       food choices and portion control.
   10. Diet drugs are the only effective option — The Food and Drug
       Administration has only approved the use of two prescription diet
       drugs for seriously obese people only and cautions consumers to beware
       of unproven claims that tout special ingredients in dietary
       supplements that can help overweight men and women lose weight and fat.
   11. Natural or herbal weight-loss products are also effective — Dietary
       supplements that claim to be “natural” or “herbal” are not required to
       go through rigorous scientific review to prove they are safe or that
       they work. Buyer beware.
   12. It is possible to burn fat without dieting — Diet patches, creams,
       wraps, belts and other devices don’t work. There is nothing a person
       can put on their body or rub into their skin that will cause them to
       lose weight.
According to the coalition, the method for losing weight matters a great deal. While there is “no size fits all” approach to weight loss, weight management experts recommend setting realistic goals at the outset and obtaining responsible guidance from properly educated and trained professionals. Achieving a healthy weight loss also requires behavior
modification, a supportive atmosphere and following a comprehensive weight-loss program that is sustainable — meaning the method must address ways to keep weight off long term.