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7 Common Weight-Related Myths Debunked (e.g. the Importance of Eating Breakfast)

Jan. 31, 2013 1:00pm Liz Klimas

Study Evaluates Obesity Related Myths and Facts But Some Question the Papers Purpose

(Photo: Shutterstock.com)

(TheBlaze/AP) You might have heard that sex burns a lot of calories; that snacking or skipping breakfast is bad; and that school gym classes make a big difference in kids’ weight. But is this true?

Turns out all are myths or at least presumptions that might not be true, according to researchers who reviewed the science behind some widely held obesity beliefs and found it lacking.

Their report in Thursday’s New England Journal of Medicine says dogma and fallacies are detracting from real solutions to the nation’s weight problems.

“The evidence is what matters,” and many feel-good ideas repeated by well-meaning health experts just don’t have it, said the lead author, David Allison, a biostatistician at the University of Alabama at Birmingham.

The study abstract states:

We identified seven obesity-related myths concerning the effects of small sustained increases in energy intake or expenditure, establishment of realistic goals for weight loss, rapid weight loss, weight-loss readiness, physical-education classes, breast-feeding, and energy expended during sexual activity. We also identified six presumptions about the purported effects of regularly eating breakfast, early childhood experiences, eating fruits and vegetables, weight cycling, snacking, and the built (i.e., human-made) environment. Finally, we identified nine evidence-supported facts that are relevant for the formulation of sound public health, policy, or clinical recommendations.

Here are 7 of the myths or assumptions the authors cite, based on their review of the most rigorous studies on each topic:

Sex burns between 100 to 300 calories. Fact: The only study that scientifically measured the energy output found that sex lasted six minutes on average – “disappointing, isn’t it?” – and burned a mere 21 calories, about as much as walking, Allison said. That’s for a man. The study was done in 1984 and didn’t measure the women’s experience.

Small changes in diet or exercise lead to large, long-term weight changes. Fact: The body adapts to changes, so small steps to cut calories don’t have the same effect over time, studies suggest. At least one outside expert agrees with the authors that the “small changes” concept is based on an “oversimplified” 3,500-calorie rule, that adding or cutting that many calories alters weight by one pound.

School gym classes have a big impact on kids’ weight. Fact: Classes typically are not long, often or intense enough to make much difference.

Losing a lot of weight quickly is worse than losing a little slowly over the long term. Fact: Although many dieters regain weight, those who lose a lot to start with often end up at a lower weight than people who drop more modest amounts.

Snacking leads to weight gain. Fact: No high quality studies support that, the authors say.

Regularly eating breakfast helps prevent obesity. Fact: Two studies found no effect on weight and one suggested that the effect depended on whether people were used to skipping breakfast or not.

Setting overly ambitious goals leads to frustration and less weight loss. Fact: Some studies suggest people do better with high goals.

Some things may not have the strongest evidence for preventing obesity but are good for other reasons, such as breastfeeding and eating plenty of fruits and vegetables, the authors write. And exercise helps prevent a host of health problems regardless of whether it helps a person shed weight.

Independent researchers say the authors have some valid points. But many of the report’s authors also have deep financial ties to food, beverage and weight-loss product makers – the disclosures take up half a page of fine print in the journal.

“It raises questions about what the purpose of this paper is” and whether it’s aimed at promoting drugs, meal replacement products and bariatric surgery as solutions, said Marion Nestle, a New York University professor of nutrition and food studies.

“The big issues in weight loss are how you change the food environment in order for people to make healthy choices,” such as limits on soda sizes and marketing junk food to children, she said. Some of the myths they cite are “straw men” issues, she said.

“I agree with most of the points” except the authors’ conclusions that meal replacement products and diet drugs work for battling obesity, said Dr. David Ludwig, a prominent obesity research with Boston Children’s Hospital who has no industry ties. Most weight-loss drugs sold over the last century had to be recalled because of serious side effects, so “there’s much more evidence of failure than success,” he said.

The study was funded by the National Institutes of Health.

The Associated Press content of this report was published by AP’s chief medical writer Marilynn Marchione.

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Comments (46)

ckiley
Posted on February 1, 2013 at 4:36pm
This study did not take into account gender, age, height and build. I am an average sized woman and never really had a weight problem until after menopause. Believe me, I do not eat like other people and weight is a constant problem. I try to eat several small meals a day and NEVER skip breakfast. I do not eat junk food and stay away from simple carbs as much as possible. Sugar too. It’s a constant battle.

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Southernsoul
Posted on January 31, 2013 at 5:25pm
Sex only uses as many calories as walking. Walking how far? What if you walk into the bedroom. There you just doubled you calories burned. How about if you carry/drag her with you? Pretty soon your up to another slice of pizza. It’s just win/win.

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Witness1974
Posted on January 31, 2013 at 4:52pm
Myth: Michelle Obama has done a great job as first lady combatting obesity.
Fact: Under those carefully designed dresses you will find a rear-end two axe handles wide.

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- LoneRanger26
  Posted on January 31, 2013 at 7:25pm
  I agree. What is the name of her “program”? Let’s Mooo?
  
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jhrusky
Posted on January 31, 2013 at 3:56pm
From the article:

“Fact: The only study that scientifically measured the energy output found that sex lasted six minutes on average – “disappointing, isn’t it?” – and burned a mere 21 calories, about as much as walking,”

OK … not disappointing … just proves to me that if sex burns as many calories as, say, walking … I know which I would rather do :-)

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TheBurningTruth
Posted on January 31, 2013 at 3:10pm
As many have noted here, it’s all in what you eat. For instance, if you were to eat a tapeworm one a week, you’d never gain weight…

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- nzkiwi
  Posted on February 1, 2013 at 7:15am
  Believe it or not, that was a weight loss technique in Europe many years ago.
  
  The idea was that one swallowed a tapeworm egg or two and, when one had reached the desired weight, one drank an elixer that killed the tapeworms.
  
  I don’t know how well it worked, or even if it did. I do know that I won’t be trying it
  
  Report this comment
Charb
Posted on January 31, 2013 at 3:04pm
Individual who gets paid to write for The Blaze wrote: 7 COMMON WEIGHT-RELATED MYTHS DEBUNKED (I.E. THE IMPORTANCE OF EATING BREAKFAST)

Please refer to about.com:
I.E. – What Does i.e. Mean?

“I.e.” stands simply for “that is,” which written out fully in Latin is ‘id est’. “I.e.” is used in place of “in other words,” or “it/that is.” It specifies or makes more clear.

E.G. – What Does e.g. Mean?

“E.g.” means “for example” and comes from the Latin expression exempli gratia, “for the sake of an example,” with the noun exemplum in the genitive (possessive case) and singular to go with gratia in the ablative (prepositional case) singular. “E.g.” is used in expressions similar to “including,” when you are not intending to list everything that is being discussed.

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- mikelivi
  Posted on January 31, 2013 at 3:14pm
  Sorry professor…..it must be great to be so perfect. You idiot.
  
  Report this comment
- Micmac
  Posted on January 31, 2013 at 3:21pm
  One of my pet peeves is the incorrect use of i.e., e.g. A statement about the state of our education system. A teacher friend told me that if she made her students do a times table matrix she would get in trouble.
  
  Report this comment
- jhrusky
  Posted on January 31, 2013 at 3:58pm
  @ micmac
  
  “One of my pet peeves is the incorrect use of i.e., e.g. A statement about the state of our education system.”
  
  Agreed, but one even more disturbing about our nation’s lack of intelligence … the use of the word “your” instead of “you’re” when it’s meant to be possessive. Seems many adults cannot even spell that contraction properly. Of course, then there’s the word “oops” where most write “ops” or “opps” instead.
  
  Report this comment
- Firebrand
  Posted on January 31, 2013 at 5:10pm
  Good point. If your job is to write, it’s probably a good idea to do it correctly. It is especially true if it’s a job you want to keep.
  
  Report this comment
woodyee
Posted on January 31, 2013 at 2:53pm
Dear Liz, I thought my post you pulled was quite appropriate for the subject at hand – “7 Myths.”

You’re welcome to use the 7 Myths I posted I wish debunked, in future stories, regarding taxes, spending, global warming, education – you know, important stuff.

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- OhioRifleman
  Posted on January 31, 2013 at 3:07pm
  Repost it, Woodyee, may have been a glitch.
  
  I am convinced that the Blaze servers have a lot of glitches with the posting section, as I have had completely innocuous posts disappear into some manner of black hole. Keep trying, you may have better luck with the second or third repeat.
  
  Report this comment
Firebrand
Posted on January 31, 2013 at 2:27pm
The idea of breakfast helping to boost your metabolism in the morning is not a myth. With that being said, what you eat for breakfast is more important than whether or not you eat it. Approximately 80% of the minimum required carbohydrates your body requires are used by your brain. Having breakfast isn’t just about boosting your metabolism, but also clarity and focus. Feeling a little like you are thinking through a fog in the morning? A little groggy perhaps? Eat a high fiber, low calorie, breakfast that contains both complex carbohydrates and protein. Oatmeal, cream of wheat, bran cereal, or a low cal granola bar are all excellent breakfasts.

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- XaviorOnassis
  Posted on January 31, 2013 at 3:32pm
  So is a nice plateful of eggs with a side of lightly sauteed greens and a side of strawberries. The brain does not require grain-based carbohydrates, it requires blood glucose. A big hit of grains first thing in the morning is unnecessary and can create a “crash” an hour later in some people who are insulin sensitive. The primary source of carbohydrate in the diet should not be grain–it should be veg, fruit, and nut and there is nothing grains can provide that you can’t get from those sources more easily and with more nutrition overall.
  
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- Firebrand
  Posted on January 31, 2013 at 5:07pm
  @XAV
  
  I never said those were your ONLY options. I said they were good ones. The brain does need blood glucose, but you make it sound as if the glucose you get from grain is different than the glucose you get from all the other sources you listed. Glucose = glucose. The difference between simple sugars and complex sugars is a different story, but that wasn’t the point of my post.
  
  My comment was pertaining to both the idea of a weight conscious and metabolism boosting breakfast. In any case, to get back to the topic at hand, eating breakfast has a host of benefits for your health and well being. The author of the article made it sound as if “eating breakfast is beneficial” is a myth, which is a false premise.
  
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- circleDwagons
  Posted on January 31, 2013 at 5:39pm
  Coffee the perfect breakfast.
  
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- XaviorOnassis
  Posted on January 31, 2013 at 11:36pm
  @Firebrand Of course, glucose is glucose, but the sudden spikes in blood glucose that can follow a breakfast heavy in grains (yes, even whole) is no better than a breakfast heavy in sugar and can be a dangerous thing for many to do first thing in the morning on a regular basis. Those who have issues with insulin sensitivity need to back off of this sort of breakfast entirely. This accompanied by the gradual wear and tear of the intestine and elevated inflammation can put pretty much anyone at greater risk for developing autoimmune disease and a number of other issues. In our culture there is a bias toward suggesting grain products first thing in the morning and this is not doing anyone with weight issues any favors. At best grains are irrelevant to health–at worst, they are quite damaging, especially wheat.
  
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- Carrie3570
  Posted on February 1, 2013 at 11:25am
  I agree with CIRCLEDWAGONS – Coffee, for me, is the best breakfast.
  
  It’s all about what you are used to eating. I never eat breakfast at home. I rarely eat a full lunch. I eat dinner and then have a second dinner (usually leftovers from dinner). Now, If I suddenly started eating breakfast and lunch, what do you think would happen to me? I would gain weight. Simple.
  
  Why do I eat at weird intervals? Because I do not eat if I am not hungry. Just because society says it’s breakfast time, or lunch time, doesn’t mean I am hungry.
  
  Report this comment
woodyee
Posted on January 31, 2013 at 2:25pm
@ TIMEBOMB

Mr. President, can you tell us a little about your former lovers, Larry Bland (execution style), Nate Spencer (AIDS, septicemia & pneumonia?) and Donald Young (execution style), all of whom attended the wrong rev. J Wrights church, all of whom died between Nov. 17 and Dec. 26 of 2007?

Mr. President, can you tell us about the slander lawsuit you LOST against Larry Sinclair, who claims to have used cocaine with and had sex with you on more than one occasion?

Mr. President, is it true that your marriage was arranged by the wrong rev’s. J. Wright and Jackaz Jackson?

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- Zena
  Posted on January 31, 2013 at 4:21pm
  Amen to that WOODYEE.
  
  Report this comment
- Witness1974
  Posted on January 31, 2013 at 4:47pm
  Woodyee: I haven’t a clue as to what you are referring to, but If you are serious I would like you to send me to some sources. I’m not doubting you. I’m seriously curious. I haven’t heard any of this sort of thing before.
  
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mrja
Posted on January 31, 2013 at 2:19pm
Burn more calories than you consume…… its not rocket science

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just my opinion maybe not yours
Posted on January 31, 2013 at 2:02pm
Fact: some of the money contrubuters of this study are, Coca-Cola, Kraft Foods, McDonald’s Global Advisory Council, Vivus and Arena Pharmaceuticals — makers of two obesity drugs that recently got FDA approval — and Jenny Craig.

So this study states that MEAL REPLACEMENT food are good to lose weight (jenny craig) also they are saying that WEIGHT LOSS DRUGS/SURGERY are good ways to lose weight (Vivus and Arena Pharmacenuticals). Sounds like someone paid them to say what they wanted them to say!!

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- sta
  Posted on January 31, 2013 at 2:39pm
  I lost 55 pounds with SlimFast twice a day.
  Meal replacements worked for me.
  
  Report this comment
greg4fitness
Posted on January 31, 2013 at 1:44pm
These “studies” always crack me up. Losing weight and staying fit is simple but requires commitment. I’ve seen a couple good posts… eating every 2 hours is definitely good. I do it and it’s always worked for me. Pay attention to what you eat. A bag of Dorito’s isn’t a good choice.

Balanced diet, regular exercise and mixing it up is the key. Cavallo mentioned P90X. It’s awesome and a regular routine for me. One big reason, muscle confusion. One of the points of the study was that your body adapts. This is true so you can’t just walk every day or can’t just do the same routine. mix it up.. Bike, Walk, do some yoga, light weights. Whatever you can do.

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RoDogg
Posted on January 31, 2013 at 1:24pm
This is a horrible study IMO.
The myths and responses are too vague. Saying “some studies suggest” means NOTHING.

I’ll tell you right now, snacking doesn’t lead to weight gain. Its quite opposite! Where the heck did that myth come from. Also,breakfast is super important. It turns your metabolism on for starters!

I would argue (from experience) that snacking is one of the MOST important parts to weight loss. The worst thing you can do is eat only three meals a day. Small (healthy) portions of 200-400 calories every 2 hours (roughly), keeps your metabolism GOING and you burn for more calories.

This is such a horrible study, I’m just going to stop because there is too much to correct or elaborate on!

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- docfix
  Posted on January 31, 2013 at 2:04pm
  You may be right, you may be wrong. Where’s your proof? Bottom line is… maintaining proper weight is a simple equation. Eat roughly the same amount of calories you burn. IF you eat more than the required calories… you gain weight. If you eat less… you are losing weight. It’s one of the laws of nature. The conservation of matter and energy. Of course… eating healthy foods that add up to the required calories is important as is regular exercise.
  
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- sta
  Posted on January 31, 2013 at 2:51pm
  Docfix – Calorie in/Calorie out has long been disproven. Not a single person would have come out of the Nazi death camps if it wasn’t for some body’s ability to live in starvation mode and the fact that some utilize food better than others.
  A woman eating 1800 calories of raw broccoli will have some health problems but will maintain weight.
  A woman eating 1800 calories of Little Debbie’s snacks will gain weight (and health problems) because of the liver’s reaction to all the sugar and insulin.
  For so long, people have been told that high carb, low fat is good. Now it is found that low starch, high monounsaturated fat, moderate protein, is healthier. It’s not as simple as calorie in/calorie out.
  
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- docfix
  Posted on January 31, 2013 at 3:03pm
  @STA. I totally agree with what you are saying. But for each individual person – they have a unique equation of what their caloric needs are. So If I need 2000 calories a day to function, then I need to eat roughly 2000 calories to maintain my weight. Another person’s ability to burn or metabolize calories is different than mine and therefore they need to adjust their caloric intake to satisfy and maintain their weight. The same 2000 calories for that person may cause them to gain 1 lbs per week or lose a 1/2 lbs per week. So they need to adjust accordingly. Simple
  
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- RoDogg
  Posted on January 31, 2013 at 4:36pm
  @DOCFIX .
  I understand what your saying and agree for the most. Let me explain my view on part of my original post in reference to snacking? I want to go with what you were saying about calories and maintaining weight etc.
  Lets say you have a person that eats 2500 cal a day and maintains a healthy weight but could lose some pounds, say ten.
  If he was to not change a thing and just split up his meals into 6 or 8 instead of 3 or 4. He would effectively increase is metabolic rate and would drop a couple pounds and even have to increase his daily caloric intake to maintain weight and energy levels.
  Here is another (real) example. My wife wanted to lose weight. I already knew her poor eating habits and knew she wouldn’t really push herself or workout. I told her to eat more during the day, just smaller portions. She went from eating once a day at lunch time to eating a little every break and lunch and another snack here and there. She dropped 20 pounds just doing that.
  As I stated before, there is just too much to elaborate on. I just wanted to touch on your view about adjusting calories. Most people would think to lose weight, reduce calorie intake, but I think thats where most people fail and its a mis-leading truth. Thats why I had to address the breakfast and snack myth.
  I generally tell people they have to eat more to lose weight. Of course what and when is important but the thought around just decreasing calories destroys people diets.
  
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- RoDogg
  Posted on January 31, 2013 at 4:51pm
  I just wanted to give one last example about the calories and maintaining weight.
  Really fit people probably intake 5000 plus calories a day and body builders probably intake well over 8000 calories a day.
  So you can’t really just say, cut calories. There’s just too much involved.
  If you’re eating only 1000 to 1500 calories a day, you might lose weight for a while but the reality is, you’re starving your body and telling it to store fat and it will also start breaking down your muscles for energy which also translates to weight loss because muscle weights a lot more than fat. It might be good at first but it does more harm than good in the long run.
  Thats the greatest part about knowing proper diet and exorcise. You get to eat all the time!!!
  
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- docfix
  Posted on January 31, 2013 at 5:35pm
  @RODDOG – It is a complicated equation as is all physiology. We will never fully comprehend the billions of functions that take place in a moment of time with our body. But sometimes we over complicated the equation. Lets just say that there is truth to all of what you propose as there is truth in the simplicity of reducing calories leads to weight loss. Doing it in a healthy fashion makes the difference in success vs. causing health issues.
  
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foosgoddess
Posted on January 31, 2013 at 1:16pm
Garbage in, pounds on. Any questions?

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- searcher619
  Posted on January 31, 2013 at 1:41pm
  More like high caloric intake + low physical activity = weight gain
  
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Cavallo
Posted on January 31, 2013 at 1:14pm
I need to find some time in the schedule to get back into those P90X videos.

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- searcher619
  Posted on January 31, 2013 at 1:28pm
  Or you can simply decide to add some physical activity to your daily routine and maybe improve the quality of the food you eat. There is no big secret to losing weight. Increased daily physical activity and change in diet. if you seriously want to lose weight and keep it off you need to change your lifestyle because the one you currently have is what lead to where you are now.
  
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TIMEBOMB
Posted on January 31, 2013 at 1:11pm
Six minute sex? You haven’t met my two favorite SS men,they’re stallions and I can attest to the fact that you lose weight having sex just look at me I’m thin as a rail.

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- jcldwl
  Posted on January 31, 2013 at 1:28pm
  I can’t stop laughing, thanks
  
  Report this comment
- biohazard23
  Posted on January 31, 2013 at 1:36pm
  Are you missing Reggie Love?
  
  Report this comment
- TIMEBOMB
  Posted on January 31, 2013 at 2:38pm
  I miss Reggie dearly but my two SS men have the right tools for the job and they satisfy me. I just need to get rid of my beard and two illegitimate brats and me Jack and Dick can have a ball or balls.
  
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MCON29
Posted on January 31, 2013 at 1:09pm
Fact: If you dont eat you will die.

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- Dan_o
  Posted on January 31, 2013 at 1:19pm
  Fact: If you do eat you will die.
  
  Sorry, couldn’t resist.
  
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- searcher619
  Posted on January 31, 2013 at 2:29pm
  Fact: You’re gonna die.
  
  Report this comment
- OhioRifleman
  Posted on January 31, 2013 at 2:54pm
  Everything you do, up to and including nothing, can and eventually will kill you.
  
  Report this comment

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