As 2024 draws to a close, many people are preparing actionable agendas for 2025, often referred to as New Year resolutions. However, it is important to note that many individuals tend to gain weight during the holiday season for various reasons. For instance, they often feel obliged to eat a little something at the homes of friends, family, and neighbours. Additionally, there is more time for rest and fewer opportunities to burn off the extra calories consumed during this period. As a result, it has almost become a tradition for many people to gain some weight, however slight, during the holidays.
In the final analysis, January is often seen as a time for change, and many people—rightly or wrongly—assume they have gained weight over the festive season, prompting them to seek ways to shed it. However, there are several misconceptions surrounding these efforts that we will address in this week’s essay. This is particularly important in light of numerous enquiries directed at this page by readers—most of them women—seeking actionable ways to reduce their weight.
Some have gone so far as to enquire about modalities such as the use of Ozempic, Wegovy, or bariatric surgery. Most of these individuals express a reluctance to engage in the hard work associated with dieting and workout.
There is a common adage that breakfast is the most important meal of the day. The truth, however, may vary depending on how one chooses to interpret it. What appears certain is that individuals who regularly eat breakfast tend to feel less hungry throughout the majority of their working day. This reduced need for food during the day might contribute to overall weight loss, rather than the notion that skipping a meal could solely account for such changes.
In a 2010 study examining these variables, it was found that people who skipped breakfast during both childhood and adulthood displayed larger waistline measurements, higher fasting insulin levels, and elevated total cholesterol levels. Indeed, many who skip breakfast compensate by eating more at lunch and dinner, ultimately leading to an overall increase in weight. As highlighted, it is a misconception that missing breakfast results in weight loss. Several comparable studies have concluded that skipping breakfast is strongly associated with weight gain. Alarmingly, this contribution to weight gain is more significant than that caused by alcohol consumption or a sedentary lifestyle.
Another prevalent misconception among our readers is the belief in magic pills that claim to burn excess fat. We have received numerous questions about such products. While it is impossible to address each query individually, this essay aims to provide relevant information, debunk certain myths, and guide readers toward more effective and positive solutions.
It is important to note that satisfying everyone is unattainable, but we are committed to presenting accurate information, and steering readers away from potentially harmful behaviours. The most concerning cases involve individuals with substantial financial resources who believe they can buy any service or outcome they desire. However, the key point remains: drugs alone cannot achieve the results many people seek.
And neither can diet alone. Most commonly, achieving significant weight loss requires a combination of diet, lifestyle changes, and, if necessary, medications and/or surgical procedures. Many supplements are heavily advertised as being able to burn fat and aid weight loss. However, warnings abound regarding the ineffectiveness and potential dangers of these products.
The United States Food and Drug Administration has previously reported discovering hundreds of products marketed as dietary supplements, sold both over the counter and on online platforms. They have issued cautions against their use due to the presence of unsafe ingredients, compounds insufficiently studied in humans, and substances previously removed from the market because of safety concerns.
Another widespread misconception relates to the belief that low-fat foods assist in weight loss. While it might seem logical to assume that low-fat foods contain fewer calories and could aid weight reduction, the reality is more nuanced. Foods labelled as low fat often compensate for the reduction in fat by adding sugar or salt. Moreover, a low-fat label typically indicates that the product contains less fat than its full-fat counterpart, but this does not necessarily mean it has fewer calories overall.
To believe otherwise is to fall for a marketing gimmick. Regular consumption of such products in the hope of achieving weight loss is misguided and will likely lead to frustration and disappointment.
There are those who believe that snacking must be avoided to achieve weight loss. While this is conventional wisdom, it is flawed because the impact of snacking depends on what is consumed. For instance, someone aiming to lose or maintain weight might snack on Greek yoghurt, while another might choose cookies. The latter is more likely to gain weight over time and feel hungrier sooner due to the rapid metabolism of high-sugar snacks. On the other hand, the individual who opts for yoghurt or boiled corn is likely to feel fuller for a longer time, reducing the frequency of eating.
Additionally, some individuals—particularly women and girls—tend to snack when anxious or depressed, finding comfort in the activity. This emotional snacking often leads to weight gain. Ultimately, whether snacking supports or hinders weight loss depends on the choice of snacks. For some, snacking might have no noticeable impact, but research suggests that people who snack on healthier options tend to maintain a healthy weight. Conversely, overweight or obese individuals are often those who snack less frequently or make poor snack choices.
Another prevalent myth is the belief that avoiding all sugar is essential for weight loss. While limiting sugar and high-fat foods is advisable, a complete ban can be counterproductive. Enjoying occasional treats containing sugar or other additives, even within a strict diet, can prevent feelings of deprivation.
As mentioned earlier this year, sugar is a potentially harmful additive when consumed excessively. However, sugars come in various forms, and none is inherently more dangerous than another. Avoiding sugar entirely does not guarantee weight loss. In fact, recent studies indicate that consuming alternative sweeteners like aspartame—commonly found in low-calorie sodas—can sometimes lead to weight gain.