Debunking 3 Common Myths About Weight Gain

How many times have you heard “Wow, she really let herself go…" or “He really needs to lay off the burgers” in response to somebody’s weight gain? I know I’ve heard this type of talk more times than I can count. This language is not only harmful and insensitive, it also perpetuates inaccurate information about weight changes in our bodies.

Embracing a Health at Every Size (HAES) and anti-diet approach can help us navigate these myths and promote a more holistic, scientifically sound view of health. Here are three common myths about weight gain and the truths that challenge them:

Myth 1: Weight Gain = Poor Health

Truth: Health is not determined by weight. While excess weight has been associated with certain medical conditions, it is not a definitive indicator of an individual’s overall health. Often times, there are confounding variables in this kind of research (including poverty, smoking status, mental health concerns, and more).

The HAES approach emphasizes that health encompasses various factors, including physical, mental, and emotional well-being. Factors such as relationship with food, physical activity, stress levels, and genetic predispositions play a more significant role in your health status than the number on the scale.

Research shows that people in larger bodies can be healthy, active, and free from chronic illnesses. Similarly, research shows that individuals in smaller bodies can experience a wide range of health issues, even if their body type is one that is traditionally associated with “health.” Focusing on holistic well-being rather than weight is a more accurate measure of wellness.

Myth 2: Dieting Is the Solution to Weight Gain

Truth: Studies have shown that 90-95% of individuals who lose weight from a diet will regain the weight within a few years. Dieting usually fails to provide long-term solutions for weight management and can contribute to a cycle of weight loss and weight gain, known as weight cycling or yo-yo dieting. Weight cycling has a lot of negative consequences for our health including hormonal imbalances, poor cardiovascular health, chronic fatigue, and more.

Diets can also lead to restrictive eating, nutrient deficiencies, and an unhealthy relationship with food. One of the most jarring facts I have ever heard is that 1 in 4 individuals who begins a diet will wind up with a full-blown eating disorder. It may sound dramatic, but dieting is often a gateway to an array of other very serious mental health concerns.

One alternative to dieting is intuitive eating, which focuses on listening to your body’s hunger and fullness cues, enjoying a variety of foods, and cultivating a positive relationship with food. Sustainable lifestyle changes including good sleep, hydration, positive relationships, and decreasing smoking/drinking are far more effective for health and well-being than a temporary diet.

Myth 3: Weight Loss is a Sign of Success

Truth: Weight loss is not necessarily an indicator of success or health improvement. Many factors can influence weight, including fluctuations due to stress, illness, hormonal changes, eating disorders, drug use, and more. In fact, it can actually be a sign of health when somebody gains weight rather than loses it—they might be recovering from something extremely difficult.

Unfortunately, the societal emphasis on weight loss can overshadow other important aspects of well-being, such as mental health, body image, and self-esteem. It’s also important to remember that being “healthier” than another individual does not make you a better person or signify any moral high ground.

The HAES model encourages focusing on behaviors that enhance overall health and well-being, such as balanced eating, regular physical activity, strong relationships, and positive self-care practices. Success should be measured by how well you feel, how you treat your body, and how you live in alignment with your values—NOT your BMI.

If you are interesetd in chatting more about diet culture & it’s antidotes, please reach out to me at eada@morningbirdtherapy.com!