Common Weight Loss Myths Busted


Before you dive in, I want you to know that I didn't mean to jump on the bandwagon with this post. I know that you are probably getting bombarded with ads to “get bikini ready” before summer officially hits.

My intention is to grab your attention and keep you from being fooled. You know your body and you are the best healer for your body. Remember that. If you want to lose weight, listen to what your cravings are telling you or deal with uncomfortable personal situations so that your heart is lighter. If you need motivation, start reading affirmations and envision yourself in that desired place. More importantly, be confident and positive about you, and that glow will attract whatever it is you are manifesting. I say, rock that swimsuit/shorts/summer dress like the beautiful, gorgeous goddess that you are NOW.

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.

I say, forget about "who's right" and let's focus on "what's right" and what works for you. Because what gets results is what I'm focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones that people ask about all the time.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter. However, they are not the “be-all and end-all" of weight loss; they're important, but they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes.

People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. On the other hand, maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. Moreover, all these feelings interact with our gastrointestinal, nervous, and hormonal systems, all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

Well, then we're all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equal your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.”

Myth: A calorie is a calorie

Can we please put this one to bed already? Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here is another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but they're metabolized by the liver before getting into the bloodstream and therefore aren't utilized or stored the same way as other fats. #acalorieisnotacalorie

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they're full of garbage (or shall I say "marketing gold?"). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight cannot keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

In summary, weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).

Do not fall for the myths that say:

●     Calories cause weight gain, and fewer calories are the path to weight loss.

●     “Eat less move more” is good advice.

●     A calorie is a calorie.

●     Buy this supplement/tea/food/magic potion to lose weight.

Now check out my magical “weight loss salad” recipe below (just kidding!)

Recipe (Myth-free salad, filling and nutritious)

Kale Cucumber Salad (Serves 2)


  • 4 cups kale, divided

  • 1 cup-cooked beans of your choice (white beans, chickpeas, etc.)

  • 1 cup cooked quinoa, divided

  • 1 cucumber, sliced and divided

Cucumber Dill Dressing

  • ½-cup tahini

  • ½ lemon, juiced

  • 2 tbsp. dill

  • ½-cup cucumber, chopped

  • 1 green onion, chopped

  • ½ tsp maple syrup

  • 2 dashes salt

  • 2 dashes black pepper

  • ¼ tsp garlic, minced


  •  Divide salad ingredients into two bowls.

  •  Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp. at a time until desired thickness is reached.

  •  Add dressing to salads and gently toss.

 Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days

Jump start your journey to improve your overall health by downloading this free junk food cleanse cheat sheet!

Leave a comment below and share your favorite fermented food recipe. Also, take a photo to share on Instagram! Tag me @naturewellnessbeauty so I can see, and give me a follow if you don’t already! Or join our private Facebook Group here >>> I’d love to stay connected!

Share this post if it feels right!

Thank you for being here on this journey with me. I'm truly honored you're here.

xo, jess

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Are you ready to experience unlimited health and happiness?

Get a sneak peak into the information and inspiration that an IIN education has to offer. Enjoy a free sample class from their online curriculum.

Call the Admissions Team at (844) 443-4494. Mention my name to receive up to $1,000 off tuition!

I’m a small town Oregonian, a scientist, an integrative nutrition health coach, and a crunchy mom. Passionate about natural living, long distance cycling, cooking with my littles, kick boxing, cashew milk ice cream + margaritas (skinny, on the rocks - salt, please!).

My passion is helping people conquer their wellness goals and create a more natural, sustainable lifestyle. My love of nature and natural remedies have led me to dive deep into essential oils and creating simple, all natural household and personal care products on my own. My blog started on a simple premise of sharing my journey to a more natural lifestyle, including the science behind many natural remedies, DIY recipes, tips, and ways to save money using plant-based alternatives. Now, as I emerge from my health coach training program, I have married my passion to my purpose, combining all aspects of health and wellness with a holistic approach to create a platform that delivers online tools that bring you into alignment with where you want to be.

I don’t promote diets, fitness, or weight loss as a goal - I encourage my clients to seek out what works for their individual body chemistry + spirit. We will look at how all parts of your life affect your health as a whole.

I am so happy you are here, and I look forward to getting to know you. Learn more >>>

xo, jess

I am not a doctor. I am not here to diagnose, treat, or cure any of your illnesses. The content I share is for informational purposes only.

***Disclosure: If you purchase products linked in the content of my website, I may receive a small percentage from affiliates***

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