“your desire to change must be greater than your desire to stay the same.” unknown

While Esseplore tries to promote a healthy lifestyle through nutritive food choices and a strong focus on gut health, we realise that people have many misconceptions when it comes down to weight loss. There is a lot being said about losing weight and many experts are popularizing various approaches to it.  Some market fad diets, other market supplements and some others weight loss programmes.  But are these shortcuts? Many healthcare professionals recommend eating healthy, maintaining healthy habits and a sustainable lifestyle to maintain a healthy weight.  

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“The only bad workout is the one that didn’t happen” unknown

We however live in a digital era where we consume a lot of information that’s available readily and sometimes, we make the wrong decisions.  Some of these decisions are based on facts that are wrong, which can be termed as myths.  Today, Esseplore wants you to dwell on the most common myths about weight loss, so that you can start making the right decisions.

Myth 1 – all calories are the same.

Most people believe all calories have the same impact on weight and treat them all the same. Even though all calories have the same energy content they have different impacts on hunger and the way they regulate body weight. Different ingredients have a varied metabolic reaction, for example a fat or carb calorie is very different from a protein calorie.

In fact, when you replace carb calories with protein, it reduces cravings and boosts metabolism. Calories from fruit tend to be much more filling than calories from refined foods, choose wisely. 

“count nutrients not calories” unknown

Myth 2: Losing weight is a linear process

On different days your weight loss or gain could fluctuate depending on various factors, therefore losing weight cannot be a linear process.  

It could be due to slow digestion or water retention in the body.  Women react differently to foods during their menstrual cycle. Just ensure that over the long term, weight loss has been realised.

“you get what you work for, not what you wish for” unknown

Myth 3: Supplements can help you lose weight

Many people believe that supplements aid weight loss and there is a huge industry dedicated to it. Although many companies claim huge benefits from their products, there is no conclusive study to prove it. In fact, scientists claim that one of the main reasons supplements work is the placebo effect. So, don’t fall for all the marketing and false images, it is always best to plan a weight loss programme over a long period of time. In fact, the FDA in a report stated that some of these dietary supplements could have hidden ingredients that are not safe or not researched enough on humans.

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Myth 4: Eat less, move more

It makes sense to believe that eating less and moving less aids weight loss.  

But this is not a good idea as most people who try this technique end up losing weight. Many people do not realise that to lose fat one needs to burn more calories that you take in. Weight loss must be a sustained effort over a period.  Enduring intense workouts with less food intake is not going to work out.

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“To enjoy the glow of good health, you must exercise” unknown

Myth 5: Carbs make you fat

Even though low carb intake and high protein intake can aid weight loss, it does not mean that all carbs can cause weight gain.   Some foods like whole grains that are high in carbs are very healthy.  Smart carbs like fruits, beans, legumes, quinoa are all extremely good for health.  However, carbs like sugar and refined grains are linked to weight gain.

Myth 6: Fat makes you fat

The commonplace for fat is generally in junk foods and it is calorie dense. 

Fat is very calorie-dense and commonplace in junk foods.  But, fat won’t make one fat if there is a healthy intake of calories.  Some diets that are high in fat but low in carbs can aid in weight loss.

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Myth 7: Skipping breakfast is necessary to lose weight

Research proves that people who skip breakfast tend to weigh more than those who eat breakfast.  Many controlled studies also prove that having breakfast may or may affect weight gain.

Another myth is that breakfast boosts metabolism and that eating several meals through the day burns more calories.

Some scientists have discovered that there is a stronger association with overweight and skipping breakfast than with alcohol consumption or levels of inactivity. 

“All happiness depends on a leisurely breakfast” unknown

Myth 8: Fast food is always fattening

You heard that right, not all fast food is healthy.

Because many people have become so health conscious, a lot of food outlets have started offering healthier food choices. Umami Chefs of Esseplore offers fresh nutritious food that is blast-frozen so that it can be stored and eaten whenever required. So, if you don’t have time to cook a healthy meal, you still have the luxury of having it.

Myth 9: Weight loss diets work

Studies prove that diets don’t work in the long run even though the weight loss industry tries their best to prove that it does. At least 85% of people who diet end up gaining weight again. Alternatively, other studies also indicate that people who diet are more likely to gain weight in the future.

Weight loss should be approached as a goal towards lifestyle change and doing things to become happier and healthier.  Most people approach weight loss with a dieting mindset, and this often backfires. Experts recommend approaching weight loss through a change in habits like increased activity levels, eating healthy and consistent sleeping patterns. These habits sustain in the long run and help to maintain a healthy weight.  Over the long run, dieting doesn’t work.

In fact, Centers for Disease Control and Prevention has stated that ‘Fad diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.’’

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Myth 10:  People with obesity are unhealthy and thin people are healthy

Although obesity has been linked to several chronic illnesses, there are many people with obesity who are healthy metabolically.  There are also many thin people who suffer from the same chronic illnesses that obese people suffer from.

Experts say that the location of fat build up is important, for example a lot of fat in the abdominal area, puts one at a greater risk of metabolic disease. 


In general exercise and a sustainable healthy diet is a more reliable approach towards weight loss.  People with chronic illnesses with diabetes or obesity must consult a professional before launching into any diet.  For those unable to cook at home due to work pressure or other reasons, then Esseplore offers multiple nutritious options in the digital space.  They have umami rich foods, Gourmand boxes and barbecue meals that are curated by a very selective group of chefs.  Esseplore is now a leading food brand in Singapore offering foods with a calorie count and with prime focus on promoting gut health in Singapore.  It is convenient, affordable, nutritious, and tasty.  What more do you need to bust all those myths on weight loss.

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Sherral Joseph

Author Sherral Joseph

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