One of the biggest reasons, people struggle to lose weight on a permanent basis (studies show that only 20%of people, that embark on a weight loss journey, maintain their results for life), is because there is far too much misinformation around, which leads to some seriously distorted beliefs about weight loss.

Here are some myths, and facts that might help you-

1- In order to lose weight, you’ll be hungry most of the time.

Answer: False.
Depriving yourself excessively has so many disadvantages. First, depriving your body of food increases the risk of overeating at your next meal or of giving in to a craving, which could result in binging.
Deprivation has also been directly linked to depressive episodes, and low moods.
Also, when the body is subjected to food deprivation, its reflex is then to store reserves. The result is that, instead of losing weight, you may gain some.
This is why my weight loss nutrition plan includes volume eating, and the ‘The Power bank’, to promote balance, fullness and satisfaction,

2- You have to work out heavy or go to the gym, in order to lose weight.
Answer: False.
If you’re following a healthy weight loss nutrition plan, increasing your steps (at a level that raises your heart level above rest), or doing chair based movement (for those that can’t walk), and you’re working on your emotional and behavioural management, you will lose weight.
Cardio and weight training do promote fat loss, but high impact workouts, are not essential to weight loss success.

3- Drinking plenty of water promotes weight loss.

Answer: True.
Water in itself does not have weight loss properties. However, it contains zero calories, so if you replace your usual drinks which do contain calories (milk, soft drinks, juice, etc.), you reduce your daily calorie intake. For some individuals, it has the effect of suppressing hunger. Drinking water also has a number of other benefits on health, and it helps to break down fat cells within your body, and removes toxins. It is a powerful asset to weight loss success.

4- Consuming alcohol contributes to weight gain.

Answer: True and false.
Alcoholic beverages usually contain a lot of calories and consuming them in large quantities can contribute to weight gain, if you are not tracking those extra calories. For example, 12 ounces of regular beer can contain about 140 calories on average. A 150-ml glass of white wine contains about 120 calories. Some cocktails, such as a daiquiri or pina colada with white rum can contain up to 450 calories for a 250-ml glass.
That said, if you drink low calorie alcoholic beverages in moderation, and you track them within your calories, you can still lose weight, but you may find your losses slower then if you were to refrain from drinking.
This is because alcohol is proven to act as a poison in your body, and whilst your body actively works on removing this poison, it does not have the capability to burn fat as well. So your fat burning systems will slow down temporarily, until the alcohol has been flushed out of your system.
So I just personally recommend personal choice, as long as it’s an informed choice.

5- Eating fibre is beneficial for weight loss.

Answer: True.
Foods rich in fibre, such as fruits and vegetables, legumes, whole grain cereal, etc. are usually more nutritional and contain fewer calories. Dietary fibre slows digestion and reduces the sensation of hunger. Therefore, individuals who add more dietary fibre to their diet find it easier to lose weight. It should be noted that fibre has a number of other benefits on health.

7- Losing weight helps prevent certain chronic illnesses.

Answer: True.
A number of studies have in fact shown a link between being overweight or obese and developing certain diseases. This is the case, among others, for diabetes, high blood pressure, heart disease and certain types of cancers. Therefore, losing weight contributes to living a longer and healthier life.

8- If you eat less, and move more you will lose weight.

Answer: True, but………
This one I’ve let until last, because I think it is THE most important one of all.
If you eat less, and move more then you will lose weight, because that is the science of weight loss (calories in, vs calories out). And most weight loss systems work purely on the principal of that science.
But in my many years working in weight management, and extensive studies into weight loss and the diet industry, I came to the understanding that permanent weight loss is achieved through science AND psychology.
This is because most people cannot apply the science of weight loss to their life on a long term level, if their psychological state does not support it. This is why so many people struggle and self-sabotage and end up going in circles for years.
So yes, eating less, and moving more assists weight loss. But it is not the factor needed for weight loss success.