When most people try to lose weight, they watch one number: the scale. But not all weight loss is...
10 Weight Myths Busted
By: Scottsdale Weight Loss Center
Published: April 30, 2010
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Weight Watchers vs. Medical Weight Loss Programs in Scottsdale: Comparing the Results
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Is Brown Rice Healthier Than White Rice?
Is brown rice better than white rice? Intuitively, one would think that brown rice is much...
Myth: It’s just calories in and calories out.
Fact: Weight loss requires getting complete nutrition with fewer calories than those you burn. However, sleeping at least 7 hours daily is just as important as getting the right amount of calories. Insufficient sleep leads to elevated levels of stress hormones, causing central obesity (fat around the middle where it is most dangerous to health), as well as increased hunger.
Myth: I can lose weight by going to the gym.
Fact: To lose weight, you must control your intake of calories. If you want to lose weight through exercise, it’s an uphill battle. If plan to walk or run, you would have to travel 70 miles to burn 2 pounds of fat. Exercise is the most important component of maintaining weight loss, however.
Myth: If I lose weight, I’ll know how to keep it off.
Fact: Maintaining weight loss requires a plan that is just as mindful as the one you used to lose weight. Keeping the weight off will be much easier if you are physically active, usually walking at least 12 miles weekly or moderate activity of 4 hours per week.
Myth: It doesn’t matter what I eat, as long as the calories are low enough.
Fact: The composition of the foods you eat is just as important as the calories. Diets high in carbs and fat will lead to weight gain, and diets high in fiber and protein lead to weight loss. Sticking to lean proteins (such as chicken, lean meats, fish and fat free cheese) and lots of veggies will result in weight loss.
Myth: Chocolate is good for you.
Fact: Eating a square of chocolate has antioxidant benefits. Unfortunately, we tend to overeat chocolate. Chocolate is high in fat and sugar. This combination is the perfect storm for weight gain.
Myth: I am diabetic, which is why I can’t lose weight.
Fact: In some respects, diabetics have less weight gain. Diabetes leads to loss of sugar from the urine, which is less that the fat cells will absorb. Diabetic medications do lead to weight gain in many cases, and losing weight reduces the need for these medications. Our experience has shown that diabetics lose just as much weight as non-diabetics.
Myth: I am destined to be fat.
Fact: While genetic factors play a role in development of obesity, they do not prevent weight loss. The right diet and exercise will lead to weight loss, even in individuals with a family history of obesity.
Myth: HCG causes weight loss.
Fact: “HCG diets” are usually a combination of HCG injections and a 500 calorie diet. It is the diet that leads to weight loss. There is no evidence that HCG adds anything to the weight loss, or reduces appetite.
Myth: Juice is good for you.
Fact: Whole fruit and vegetables are beneficial for many reasons. The fiber is filling, and slows the absorption of sugar. Fruit juice is lacking in fiber, and results in a rapid rise in insulin. The result is that sugar is pumped into fat cells and converted to fat. The ingestion of juice increases food intake. Water, on the other hand reduces food intake. As a result, stick with calorie free drinks such as water, black tea or coffee, diet soda, or Propel.
Myth: If I skip breakfast, I’ll have more calories to eat later in the day.
Fact: Eating a sensible breakfast is correlated with weight loss. Eating some protein in the morning increases metabolism and results in burning of fat. Skipping breakfast results in a slow metabolism and burning of precious muscle for repair and body function. A great way to start the day is with egg substitute, low carb low fat yogurt, lean ham steak, or fat free cheese.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
