In this article, we will explore the claim that eating more can lead to weight loss and the underlying reasons behind this myth. We will also discuss best practices for sustainable weight loss and how to avoid falling into the trap of believing such myths.

The Myth: Eating More to Lose Weight

Some believe that if you diet too hard for too long, your metabolism begins to slow, causing you to stop losing weight or even gain weight. Therefore, they claim that increasing your calorie intake can help you lose weight, especially for chronic dieters. However, this belief contradicts the laws of thermodynamics and real-life observations of people experiencing starvation.

Why the Myth is Wrong

• Laws of thermodynamics: Gaining tissue by eating less is not possible in the long term due to the laws of thermodynamics. In reality, when you consume fewer calories, you lose weight, not gain it.
• Non-Exercise Activity Thermogenesis (NEAT): When dieting, your NEAT decreases, meaning you move around less, which can slow down the rate of weight loss. However, it rarely causes weight gain or completely stalls weight loss.
• Hormones and water retention: Long-term dieting can increase stress hormones, leading to water retention that might mask weight loss. Taking in more salt and fluids during dieting can also cause temporary water weight gain, making it seem like weight loss has stopped or reversed.
• Calorie deficit and overeating: Some people might think they are in a calorie deficit but end up overeating after a few days of severe calorie restriction, leading to weight gain or maintenance.

Best Practices for Sustainable Weight Loss

• Maintain a moderate calorie deficit: Aim for a calorie deficit of 500-1,000 calories per day through a combination of reduced food intake and increased physical activity.
• Take breaks from dieting: Diet for no longer than 12 weeks at a time, followed by a maintenance period to allow your metabolism and mind to heal.
• Track your activity: Use an activity tracker to ensure your NEAT does not drop significantly during your diet.
• Manage water and salt intake: If you are prone to water retention, standardize your salt and fluid intake to prevent water weight fluctuations.
• Be patient with the scale: Wait at least two weeks before making changes to your diet or activity, as the scale can stall due to water balance issues.

Conclusion

In summary, the myth of eating more to lose weight is fundamentally flawed. However, it has some elements of truth related to non-exercise activity thermogenesis, hormones, water retention, and the psychological effects of dieting. By following the best practices for sustainable weight loss, you can avoid falling into the trap of this myth and achieve long-term success in your weight loss journey.