12 myths about losing weight when you have back pain

Article reviewed and approved by Dr. Ibtissama Boukas, physician specializing in family medicine  

Many back sufferers are looking to lose weight. Indeed, there seems to be a link between overweight and lower back pain. Eliminating extra pounds would, for example, reduce stress on the vertebrae lower back, thus relieving back pain.

 

Let's be honest, losing weight is not easy. Which diet to adopt? How many meals should you eat in a day? Is it true that you have to cut carbohydrates to lose weight? And fatty foods, should they be avoided at all costs? Are there foods that can help cure back pain?

 

In this popular article, we will expose the 12 most common myths about weight loss. As a bonus, we'll show you a simple and effective method to lose weight (in addition to relieving your back pain!).

 

Myth #1: It is possible to lose fat in specific areas of the body

 

We are not going to lie to each other. It is often around the region of the abdomen or the thighs that we would like to lose our extra pounds. Unfortunately, there is no diet for localized weight loss.

 

 

Indeed, everyone reacts differently to weight loss. The lucky ones among us will lose belly fat first. Others may see a difference in the shoulders initially.

 

It is therefore advisable to continue weight loss until the expected results finally arrive. And if you added activities to tone a particular area (like the abs), you will only see a difference when the fat layer does not compromise the definition of the area in question. Patience!

 

 

Myth #2: Healthy eating is expensive

 

You walk down the “organic” produce aisle at the supermarket, and the price of food drives you crazy.

 

According to one survey, the price of organic products is on average 75% higher than that of products from conventional agriculture. The difference is most striking when it comes to sugar, cooked ham or fresh meat.

 

 

On the other hand, some organic products turn out to be cheaper than in the “conventional” food aisle. This is the case, for example, of dietetic products, the price of which is on average 7% cheaper, and plant-based desserts, which are almost 20% more affordable in organic form.

 

In short, all you have to do is choose the right products and agree to invest in your health. In fact, by replacing conventional products (frozen, processed foods, etc.) with healthier alternatives, you will probably find that your meals will cost less down the line.

 

For example, accompany your meat with legumes instead of opting for fries. Or, drink water instead of your favorite soft drink.orite. Your wallet will thank you!

 

 

Myth #3: You have to starve to lose weight

 

If you are advised to drastically reduce your portions overnight, seek advice elsewhere.

 

This type of "crash" diets will not offer long-term results (rather the opposite), mainly because they are too difficult to maintain. In addition, the limited amount of food allowed may cause deficiencies in the micronutrients essential for optimal health.

 

 

Eating healthy and not constantly being hungry is possible. All you have to do is choose the right foods that will fill you up and provide you with the energy you need.

 

 

Myth #4: You have to skip snacks to lose weight

 

It is often said that snacks should be avoided in order to lose weight. If you like to snack, don't panic: It is still possible to enjoy a snack (or any type of intermediate meal) without gaining weight.

 

In addition to the quantities to be adjusted, one of the main secrets lies in the type of snack chosen. If you are used to snacking on milk chocolate and chips in large quantities, then yes, you will have difficulty losing weight.

 

 

If you need a snack between meals to maintain your energy levels, choose healthier options. Don't worry, your taste buds will learn to appreciate these foods even if they are not as sweet as what you are used to eating. Here are some simple examples of snacks (assuming you'll be eating a reasonable amount):

 

• Carrots with hummus
• Greek yogurt with berries
• Nuts and dark chocolate
• Apple slices with peanut butter
• Peppers and guacamole

 

 

Myth #5: Gluten-free is THE solution to weight loss

 

Nowadays, the trend is gluten free. In fact, many people with celiac diseases see a noticeable difference in their symptoms by adopting a gluten-free diet.

 

 

The problem is that this diet is not necessarily suitable or effective for weight loss. This is because many gluten-free products are high in calories and carbohydrates, and therefore can lead to weight gain over time. In addition, gluten-free foods are generally often lower in fiber, which reduces the feeling of satiety and leads to possible overeating.

 

In sum, gluten-free diets should be reserved for people with celiac disease, and not necessarily as a weight loss strategy.

 

 

Myth #6: Supplements will help with weight loss

 

The dietary supplement industry sometimes conveys the idea that you should consume supplements for weight loss. In reality, it is a marketing strategy that does not have much scientific basis.

 

 

Scientific studies on the effect of dietary supplements on weight loss generally do not show convincing results. Moreover, one can wonder about the real absorption of these supplements in our system, as well as the place of the placebo effect.

 

Certain dietary supplements can provide the micronutrients necessary for significant vitality. We are thinking in particular of vitamins. Some might also have a beneficial role to play in back pain. Speak to your doctor about the relevance of consuming it in your particular situation.

 

 

Myth #7: Carbohydrates make you fat

 

Carbohydrates are often associated with sugar. And sugar is considered the public enemy when it comes to weight loss.

 

 

Not all sugars are created equal. Certainly, refined sugars (like the white sugar found in soft drinks and cakes) can cause weight gain. But several carbohydrates are healthy and necessary to provide the energy necessary for the proper functioning of the body. We think in particular of potatoes, pasta, rice.

 

The secret is to maintain a carbohydrate intake that respects the calorie balance daily. Essentially, if you ingest more calories than you expend, weight gain will result. So if we consume excess carbohydrates (like any micronutrient for that matter!), it goes without saying that we will gain weight.

 

 

Myth #8: Fats make you fat

 

It may seem counter-intuitive, but eating "fat" does not necessarily make you fat.

 

Granted, fat provides about 9 calories per gram, compared to just 4 calories per gram from carbohydrates or protein. This means that for the same quantity, lipids are the most caloric food. And it's true that most processed foods are high in fat. In this specific context, yes, lipids will make you fat.

 

 

But as explained before, it's all about balance. If your lipid intake (combined with your intake of other macronutrients) remains below your total energy expenditure, you will lose weight. In fact, many studies have shown that diets high in fat but low in carbohydrates lead to weight loss. This is particularly the premise of ketogenic diets (KETO diet).

 

In short, your body needs fat to function properly. Keep your fat intake within a healthy range, and you'll continue to lose weight. No need to blame lipids for nothing!

 

 

Myth #9: You can't have cheat meals if you want to lose weight

 

We often project the idea that you have to eat healthy 100% of the time to lose weight.

 

It is true that a healthy diet will allow you to achieve your weight loss goals. And the more rigorous we are, the more we will see rapid and lasting results.

 

The problem is that it is difficult to be rigorous at all times. Going without food could be counterproductive, as many end up giving in to temptation and giving up on all their previous efforts. Also, social activities sometimes involve overeating, and avoiding them could lead to social isolation depression driver.

 

 

It's all about balance. When it comes to nutrition, you have to be strict most of the time. But you also have to give way to laxity from time to time, mainly to enjoy the pleasure of life that is food.

 

 

Myth #10: Breakfast is the most important meal

 

It is sometimes said to eat large amounts for breakfast, reasonable amounts for lunch, and minimal amounts for dinner. Breakfast would therefore be the most important meal according to some.

 

 

What if you have no appetite in the morning? Do not panic, it is possible to skip breakfast and distribute your meals over the rest of the day. As long as your total caloric intake at the end of the day remains adequate, you will lose weight.

 

Moreover, the intermittent fasting most often involves not eating anything in the morning. Its proven effectiveness (although difficult to apply on a daily basis for some people) is proof that you can skip breakfast and still lose weight.

  

 

Myth #11: Losing weight is a linear process

 

The diets sold on the market convey the idea that you will lose weight steadily and steadily. Nothing could be further from the truth.

 

 

Losing weight is generally not a linear process as some people think. For example, you may be carrying more food through your digestive system, or retaining more water than usual. In short, the weight of the body tends to change according to several elements. This is especially true for women who see their weight fluctuate during their menstrual cycle.

 

As long as the general trend is down, don't worry about slight fluctuations in weight – even if they are up in the short term. By following the basic principles, you will always be successful in losing weight over the long term.

 

 

Myth #12: You have to follow a specific diet to lose weight

 

Veganism, paleo diet, keto, Atkins, intermittent fasting, and so on. All of these diets are a sort of roundabout way to get you to eat less. The idea is great, but the process can be frustrating as it involves sacrificing multiple foods, eating at specific times, etc.

 

 

Interesting statistic: 90% of people who follow a strict diet end up gaining weight in less than a year.¹ Additionally, studies indicate that people who follow a diet are more likely to gain weight in the future. Thus, following a specific diet is a predictor of future weight GAIN – not weight loss!

 

Here's the truth: No one diet is best for achieving your goals. Moreover, a diet applied drastically and without knowledge could prove dangerous for health!

 

You shouldn't approach weight loss with a diet mentality. Instead, you need a METHOD that will change your lifestyle permanently, making you a healthier, happier person. By following reasonable and caring eating habits, weight loss will be a natural side effect.

 

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