There’s a lot of weight loss advice out there—and, unfortunately, not all of it is good advice. In fact, modern diet culture has led many people to make terrible decisions when it comes not only to their overall health, but also to their ability to lose weight and keep it off. It’s important to be aware of some of the biggest misconceptions out there so that you can keep your body as healthy as possible while you navigate your weight loss journey.
That’s why we reached out to expert Mary Sabat, MS, RDN, LD to get down to the bottom of some of the worst weight loss tips out there that you should avoid at all costs. She told us that skipping meals, always choosing low-calorie foods, and cutting out fat and carbs are some of the biggest (but unfortunately most common) weight loss mistakes in the book. Learn more about the dangers of each of these habits below.
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1. Skip meals
If you're trying to limit your calorie intake as much as possible, you may make the mistake of skipping meals. However, Sabat says that this will backfire over time. "Skipping meals can lead to low energy levels, overeating later on, and even nutrient deficiencies," she says. You'll likely be missing protein, for example, if you frequently skip breakfast or lunch. And ultimately, you may find yourself overindulging on fattening foods later in the day. All of this will hold you back from your weight loss goals. "A better strategy is to include 3 balanced meals to avoid becoming too hungry in the evening, missing vital nutrients or binging on unhealthy snacks," Sabat suggests.
2. Eat only low-calorie foods
In addition to skipping meals, you may find yourself reaching for the lowest calorie foods possible in order to slim down. However, Sabat says this is one sure-fire way to devoid yourself of nutrients—and ramp up your cravings. "If your body is not getting the nutrition it needs, it will continue to crave and be hungry despite what you already ate," she says. "A better strategy is to eat real food as part of a balanced diet with a variety of nutrient-dense foods."
3. Avoid all fats and carbs
If you have it in your head that fat and carbs are bad for you, it's time to shake that idea. Sabat explains that at one point, researchers thought that fat was the main culprit of weight gain, so many people decided that the best plan of actions was to cut it out of their diets completely. However, she warns against this strategy, and says you should incorporate healthy fats like avocado, nuts and seeds, and olive oil into each meal. "People that avoid all fats can end up with nutrient deficiencies and a lack of essential fatty acids but most importantly for weight loss they also will lack satiety and overeat from other food groups especially carbohydrates," she says.
But that leads us to another point: While it's important not to overindulge on carbs in place of fat, you also shouldn't cut this food group out of your diet completely, as "avoiding all carbohydrates can lead to weight loss failure." In fact, Sabat tells us that "carbs play an important role in providing energy and should be worked into your meal plan rather than avoided completely." Instead, she says you should eat high-fiber, lower glycemic carbs alongside protein and healthy fats.
Overall, it's important to maintain a balanced diet filled with all the proper nutrients your body needs to thrive—and that includes both healthy fats and carbs.
