Making the decision to lose weight is a great first step toward better health. But how do you know which path to take for healthy, long-lasting results? And how can you tell the difference between weight loss myths and truths? We're breaking through the noise to give you the important facts when it comes to weight loss. Before you start any weight loss or exercise program, consult your doctor. | 
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11 Weight Loss Myths vs. Facts
MYTH: Calories are calories. It doesn’t matter what you eat, as long as you’re in a deficit.
FACT: Well, it's not that easy. Yes, calories are calories. But different foods can affect the body in different ways.
- A diet full of sugar or high-fat, processed food is not as healthy as eating lean meats, fruit and vegetables, and whole grains.
- Even if the calories are the same between the two, you won't reap the same health benefits with “junk" foods.
- Certain foods can raise your cholesterol or trigger an inflammatory response.
- Prolonged unhealthy eating can lead to chronic conditions like heart disease and diabetes.
- Even if you don't develop a chronic condition, you might not feel your best if you're constantly feeding your body unhealthy foods.
- Calories alone don't take nutritional density into account.
- Calorie-dense foods generally have “empty calories." That means they're high in calories, not nutritional value.
- Nutrient-dense foods are higher in vitamins and minerals and lower in saturated fat, sugars and sodium.
- Nutrient-dense foods tend to be more filling, so, overall, you eat less. For example: 14 jellybeans equal 150 calories. For that same 150 calories, you can have a healthier, more filling full cup of fresh pineapple.
MYTH: You must remove certain foods from your diet to lose weight successfully.
FACT: Should you make good food choices when trying to lose weight? Yes. Does that mean you need to cut out everything you like? No.
You lose weight by burning more calories than you take in, says the National Institute of Diabetes and Digestive and Kidney Diseases. So watching your calories is key, and likely means cutting back on many high-calorie foods.
But health experts warn against extreme food restrictions. Severely limiting yourself could backfire if it makes you binge, eat or scrap your weight loss goal altogether. Instead of eliminating everything you love:
- Reduce the number of times a week you eat unhealthy foods.
- When you do have your favorite foods, practice mindful eating—slow down, put away your phone, turn off the TV and really enjoy your food.
- Practice portion control. If you have a steak, eat a smaller one and fill the rest of your plate with healthy options.
- Change how you make your food. Want fried chicken? Make it in the air fryer instead of deep frying. This will lower the fat and calories.
MYTH: Everyone loses weight at the same rate.
- FACT:Biology, genetics and environment are a few things that can make a difference in how fast you lose or gain weight. Here are a few more facts:
- Men tend to lose weight faster than women because they have more lean muscle.
- Weight loss often slows down when you get older. Help combat this by getting good sleep, eating plenty of lean protein, and doing some strength training, says AARP.
- Changing hormones throughout a woman's life can affect her weight. If you're unexpectedly gaining or losing weight, or not having success losing despite eating well and exercising, see your doctor. You may have a hormonal imbalance, or a medication you're taking could be the culprit.
MYTH: You need to stick to 1,200 calories a day to lose weight.
FACT:One number doesn't work for everyone. Because everyone is different, everyone has a different calorie “budget."
First, find your basal metabolic rate (BMR).
This is the minimum number of calories your body needs to perform basic functions like breathing and digesting food.
BMR is different for everyone. Estimate yours with a calculator like the Forbes BMR calculator.
Fitness trackers like Apple Watch and Fitbit also calculate BMR, but keep in mind this number doesn't include muscle mass.
Once you know your BMR, figure out how many calories you typically burn in a day. Lower the calories you eat per day and add exercise, and you should start losing weight, says Cleveland Clinic.
Remember to work with your doctor or a nutritionist to find your ideal daily calories based on your age, weight, activity level, and other factors.
MYTH: The lower the calories, the faster the weight loss.
- FACT: In theory, this makes sense. But you can stall weight loss by eating too little. According to the Cleveland Clinic, quick weight loss and extreme calorie restriction can decrease your BMR. Eating too few calories can also:
- make you feel fatigued
- increase cravings for unhealthy food
- lead to binge eating
- potentially develop into eating disorders
MYTH: Cardio is the best exercise for weight loss.
FACT: “Cardio, cardio, cardio" used to be the mantra when it came to working out for weight loss. These days, fitness and health experts recommend adding weight training to boost your chances for success:
- More lean muscle mass can help you lose weight by raising your metabolism, so you burn more calories. Cardio burns calories by raising your heart rate.
- You don't need special equipment for weight training. Use your own body weight with squats, lunges, pushups and more.
- You can reap the benefits in as little as one hour of weight training per week.
Visit 10 weight training tips for beginners (Mayo Clinic) to get started.
MYTH: You must work out for hours every day to see results.
- FACT: The Physical Activity Guidelines for Americans, 2nd edition recommends at least 150 minutes of moderate-intensity physical activity each week. Work in exercise by:
- breaking it up into smaller chunks, like 10-minute walking breaks between meetings
- playing some music and dancing in your living room
- going for a swim or bike ride when the weather is nice
- climbing the stairs when you can
MYTH: Low carb is the only way to go for weight loss.
FACT: There's been a lot of talk about low-carb diets over the years, and there are success stories from people who lost weight this way. But a low-carb diet is just one way to go, and while there are benefits, there are also risks:
- Some health experts warn against extreme low-carb diets, especially those like “keto" that concentrate on high fat, because they may raise the risk of heart trouble and cause liver or kidney problems.
- Concentrate instead on leaner meats and low-fat dairy.
- Because low-carb diets are so restrictive, many people have trouble staying “on plan" long term.
- Some studies show that extreme low-carb diets can affect the brain, causing confusion and mood swings.
- Extreme low-carb diets may lead to headaches, constipation, muscle cramps and ketosis. This is when your body breaks fat down into ketones.
- Too many ketones can cause ketoacidosis, which is when your blood becomes acidic and toxic.
- This is especially dangerous for diabetics. Diabetes-related ketoacidosis can be life-threatening.
According to the Mayo Clinic, low-carb diets may help lower the risk of type 2 diabetes. Your doctor may recommend such a diet if you have diabetes or need to lower your A1C. Low-carb diets may also reduce the risk of heart disease. Even with potential benefits, Harvard Health says a low-carb diet should be done only under a doctor or dietitian's care.
MYTH: Even if you don’t go low carb, you can’t eat bread on a weight loss plan.
FACT: The Dietary Guidelines for Americans, 2020–2025 recommends including grains in a healthy eating plan. At least half of them should be whole grains, like brown rice and whole-wheat bread.
MYTH: Eliminating all fats from your diet can help you lose weight faster.
FACT: Lower-fat diets are often recommended for weight loss and general overall health. But going too low can negatively affect your health by depriving your body of important nutrients. The National Institutes of Health recommends you:
- keep your overall fat intake low because fats are higher in calories than protein or carbohydrates per gram
- ditch the butter and full-fat dairy and replace them with “healthy" fats like olive oil, avocados, and low-fat milk or cheese
MYTH: You have to lose a lot of weight to see health benefits.
FACT: Small changes can make a big difference. According to the Mayo Clinic, losing just 5% of your weight can help lower your blood pressure and your risk of heart disease and Type 2 diabetes. For a 150-pound person, that's just 7.5 pounds!
Losing even a small amount of weight can also:
- boost your energy level
- take pressure off your knees and other joints
- lower your risk of osteoarthritis if you keep the weight off
- reduce inflammation
If you're doing all the right things and not losing weight, see your doctor. They can give you tips or determine if an underlying health condition may be the problem.
Resources for TRS-ActiveCare and TRS-Care Standard
Your TRS health plan has programs and tools to help you lose weight, keep it off, get fit, and stay healthy.
No-cost Health Coaching
Work with a nutritionist, personal trainer or other credentialed health expert—it's included in your health plan!
Mental Health Benefits
Get help with an eating disorder or other mental health condition affecting your weight or health. See a therapist, psychiatrist or other mental health professional in person or virtually.
Fitness Program
Get access to a nationwide network of workout facilities at discounted prices. Choose digital options and pay-as-you-go studio classes like yoga and Pilates. The Fitness Program is for you and your covered dependents age 16 and older.
Well onTarget®
Self-management programs, tips and resources can help you on your weight loss journey. Digital interactive courses and learning activities can help you with healthy eating and lifestyle changes.
Blue Points
As an extra perk, get points for joining the Fitness Program, working out, tracking your progress and more. Use Blue Points for things like fitness equipment, electronics and sporting goods.
Personal Health Guides
Talk to a Personal Health Guide, 24/7. Call 1-866-355-5999 or chat in the BCBSTX App. A PHG can help you with your wellness needs, find a provider, make an appointment, get claims information, do cost comparisons, and more.
Resources for TRS-Care Medicare
Real Appeal®
Real Appeal® is an online weight management and healthy lifestyle program proven to help you achieve lifelong results, one step at a time. It includes:
- Online group sessions (and one-on-one sessions for those who qualify) led by a coach;
- A health coach who will partner with you and guide you to a healthier, happier you;
- A community of members to keep you motivated;
- Goal-setting tools, trackers and weekly content to help you learn and stay engaged; and
- A free Success Kit with all the tools you need—delivered right to your door.
Call Real Appeal® at 1-844-924-7325, TTY 711 to get started!
SilverSneakers®
SilverSneakers® includes a free gym membership at participating locations, access to group exercise classes, an on-demand video library, live virtual classes and workshops, and activities outside the gym. Visit SilverSneakers.com/StartHere or call toll-free at 1‑888‑423‑4632, TTY 711.