Midstate Medical Moment: Debunking Weight Loss Myths

Olivia Mosco, CRNP, UPMC Weight Management

Diet, exercise and weight loss are some of the most trending topics on social media and we often spread this information by word of mouth to friends and family. But how can you know if the information you’re seeing and hearing is accurate?

Consulting with a trusted weight management specialist can help you reach your weight loss goals in a safe and realistic manner. Weight loss involves multiple components including nutrition, physical activity, lifestyle changes and medical interventions like medication and surgery. This is why it is important to talk with a professional about developing a personalized plan for success.

Myth: BMI is the only number that matters when it comes to a person’s health.

Body mass index, or BMI, is a screening tool for obesity, but it doesn’t paint the full picture of someone’s overall health.

For example, someone with a high percentage of muscle mass who does frequent, heavy strength training may have a high BMI and low fat mass, as well as acceptable metabolic lab work. On the other hand, some individuals may have a low or normal BMI with little muscle mass and demonstrate metabolic dysfunction, such as high cholesterol or uncontrolled blood sugar.

For this reason, it’s important to assess BMI results in context with your health care provider and make appropriate lifestyle recommendations based on other measures of your overall health.

Myth: I must go to the gym or get 10,000 steps every day to lose weight.

A lot of people make new year’s resolutions to hit the gym every day or to get 10,000 steps a day, and while those are admirable goals, they’re often setting you up for failure – especially if you haven’t regularly worked out or been active prior to starting that goal.

I often recommend that patients start with smaller, more realistic and achievable goals and slowly increase to an overall goal. For example, aim to go to the gym two or three times a week or try for 6,000 steps a day, instead of 10,000. Slowly increasing these goals over time becomes more sustainable, due to the foundation of success you’ve created by starting small.

Myth: I must follow a certain diet to see success with weight loss.

Many weight loss diets are built around calorie deficits, which are useful for reaching your goals. However, a lot of ‘fad diets’ eliminate certain macronutrients like carbohydrates or fat from your daily food intake. The reality is that our bodies require a variety of foods to get the macro and micronutrients they need to thrive.

I recommend patients meet with a registered dietician to make an individualized plan that focuses on a well-balanced diet that consists of protein, fruits, veggies, complex carbs, etc. Your needs can vary from others, so it's important to find out how much of each macronutrient you need based on your preferences, needs and medical history.

Myth: I have to use medication or get bariatric surgery to lose weight.

Each patient’s health history, lifestyle and circumstances are different. There’s no one-size-fits-all approach to weight loss. That’s why it’s crucial to find a comprehensive program that will help you develop an individualized plan for success.

The four pillars of obesity treatment, as defined by the Obesity Medicine Association, tell us that nutrition, physical activity, behavioral modifications, and medical interventions (such as medication or surgery) all play a role in helping people reach their weight loss and health goals. If you are interested in long term weight loss and management, you should discuss with your care team and request a referral for our program to explore what an individualized treatment plan could look like for you.

Through the Midstate Medical Moment, UPMC wants to raise awareness about the health conditions affecting people living in the communities we serve. For more information about UPMC services in Central Pennsylvania, visit UPMC.com/centralpa.