There are many health myths out there that have become a part of mainstream culture, yet are dangerously outdated or even misguided. The truth is that nutritional science is still in its early stages, and there is a lot that we don’t know about how our bodies work. For example, the common adage that weight loss is all about “calories in, calories out” is far too simplistic. As is the notion that everybody needs 10,000 steps a day, or that taking the stairs at work will lead to wellness. Even our measurement of fatness, the BMI, is disastrously inaccurate and largely debunked by healthcare professionals. Finally, the idea in general that people who inhabit larger bodies are inherently unhealthy is also incorrect. These false notions about wellness can lead to lapses in healthcare. It’s important to be careful about the
way we speak about weight loss and the health industry.
Debunking Health Myths: Common Misconceptions About Weight-Loss and Wellness
Calories In, Calories Out
One of the most prevalent health myths is that weight loss is all about calories in and calories out. Specifically, cutting 3500 calories equals one pound of weight loss. In truth, a lot of factors determine how our bodies process calories. For example, the type of food you eat, your body type and personal metabolism, and even the microbes in your gut. And while restricting calories might temporarily result in weight loss, people gain all of the weight back as soon as they begin eating normally again. Plus, the damage that restriction does to their bodies can lead to permanent changes in their metabolism. And often leads to disordered eating.
10,000 Steps and Taking the Stairs
Another common health myth is that everybody needs to get 10,000 steps a day. While it’s great to move your body, that number is arbitrary and certainly doesn’t apply to all bodies. And in fact, the act of counting your steps tends to make people enjoy movement less. Additionally, dieters will often hear things like “take the stairs at work” or “park farther away so you have to walk to your car.” While these aren’t harmful in any way, the changes that they’ll produce to your weight are negligible.
The BMI
Even the most basic measure of health in our society, BMI, has been largely debunked by healthcare professionals. The BMI doesn’t take into account things like bone density, muscle mass, genetics, or body composition. Additionally, it doesn’t take into account racial or sex differences. Individuals that are extremely tall or short might inaccurately register as “obese” or “underweight.” While healthcare providers are aware of its inaccuracies, we still use the BMI largely because of insurance providers and pharmaceutical companies.
Thin = Healthy, Fat = Unhealthy
Finally, one of the most pervasive health myths is simply that being fat is unhealthy. Each person has a “set point” for their body. This is the weight that their body naturally falls into. For some, this is higher, and for others, it’s lower. There are plenty of thin people who have significant health risks. And plenty of fat people are perfectly healthy. Assuming fat people are unhealthy can prevent them from getting proper medical care. Providers might misdiagnose them because they assume symptoms are a result of weight.
It’s important to debunk dangerous health myths where we see them. The idea that dieting is all about calories, or that being overweight means you are at risk can lead to dangerous healthcare practices. Dieting is one of the most common causes of later disordered eating. Even our measure of health, the BMI, is widely known to be inaccurate. Yet healthcare providers still use it when diagnosing patients. Not only are these ideas psychologically damaging to people in larger bodies, but they can lead to lapses in healthcare
