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Weight Loss Myths

Here’s the Scoop on Weight Loss Myths & How to Use SPLENDA® Sweeteners

When talking about weight loss or causes of weight gain, everyone has an opinion about what’s effective and what’s not. But are those thoughtful tips based on science, or mere personal opinion? Let’s debunk some of the most popular weight loss myths, and address the use of SPLENDA® Sweeteners in weight management.

Myth: Don’t eat past 7:00 pm or you won’t be able to lose weight.
Fortunately, what really counts is the total amount of calories you eat over the course on an entire day. If you eat most of your calories before bedtime, your digestion may still be in progress and you may not have sufficient time to burn calories before you go to sleep.

Myth: Carbohydrates make you fat.
Unfortunately, some companies have taken advantage of the low-carb craze by promoting low-carb products as “better for you”; however, it’s not the carbohydrate content but how many calories per serving that matters. Most nutrition experts recommend that we get most of our daily calories from carbohydrate-rich foods like whole grains, vegetables, and fruits. These are an essential part of a balanced diet because they provide an abundance of vitamins, minerals, and fiber. For weight loss, it is still important to only eat the recommended daily amounts of these food groups for your age and activity level.

Myth: Fruits are not good for losing weight because they’re high in sugar.
All fruits contain fructose, which is a naturally occurring sugar (and can be categorized as a carbohydrate). The amount of fructose/carbohydrate that the usual intake of fruit contributes to the diet is generally quite low compared to other foods like bread and pasta. Most fruits do not contain a lot of calories per serving, and are an important part of a balanced diet. They also contain dietary fiber and beneficial micronutrients. The Dietary Guidelines for Americans 2105-2020 recommends that we consume 2 cup-equivalents per day of fruit, with at least half of this coming from whole fruits.

Here’s the Scoop on SPLENDA® Sweeteners and Weight Loss Myths

Myth: Low-calorie sweeteners such as SPLENDA® Sweeteners make you hungry or are one of the causes of weight gain.
Although some scientists have tried to link low-calorie sweeteners with increased hunger levels and weight gain, clinical trials show that the use of low-calorie sweeteners in place of sugar can be helpful as a tool in weight management. The key to weight loss is making sure that you are taking in fewer calories than you burn each day.

Many major health and medical groups support the use of low-calorie sweeteners as substitutes for sugar. For example, the American Heart Association has stated that foods and beverages containing low-calorie sweeteners are “one way to limit calories and achieve or maintain a healthy weight” and can be included in a healthy diet as long as the calories they save are not replaced by adding more foods to the diet that will take you over your daily calorie limit.

Remember, using sugar substitutes like SPLENDA® Sweetener Products in place of sugar will not magically lead to weight loss. You’ve got to make the right food choices, be mindful of portion sizes, and get enough physical activity to lose weight or prevent weight gain. A study of participants enrolled in the Weight Control Registry showed that regular use of foods and beverages sweetened with low-calorie sweeteners, including sucralose (the sweetening ingredient in original SPLENDA® Sweeteners), is a common strategy employed by those who have had long-term success maintaining a significant weight loss.

Sensible Weight Loss Tips:

  • Practice mindful eating – think before eating.
  • Be aware of how many calories your body needs to lose weight safely and efficiently.
  • Remember that all foods can be part of a healthy diet when eaten in moderation.
  • Drink plenty of water during the day, especially while you are active.
  • Take advantage of any opportunity to be active during the day – every step counts towards your physical activity goals.
  • Cook more at home so you can create delicious, balanced meals for you and your family.
  • Use smaller plates and cups so you will automatically be eating fewer calories (by controlling your portions).
  • Get enough rest so you can make better food decisions at the table.
  • Seek the counsel of a registered dietitian so he or she can properly guide you through a safe and effective weight loss program.

Remember that sensible weight loss can be challenging, but that it is not impossible. Practice these effective tips and you should be on your way to a balanced and healthy lifestyle.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.


Weight Loss TipsMore weight loss tips and information about sensible weight loss here.

Sylvia Meléndez Klinger, MS, RD, LDN, CPT is founder of Hispanic Food Communications, Inc., a nutrition and food communications consulting company. A Hispanic native who is a leading expert in cross-cultural Hispanic cuisine as it relates to nutrition and health, Sylvia uses her in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious Hispanic population. For more than a decade, Sylvia has been a consultant for major food, beverage and pharmaceutical companies and non-profit organizations.

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