Weight loss and fitness are both complicated topics. There are many different factors to consider when you start a weight loss journey, such as the type of diet that is best for your body, how much exercise you should do each day, or even what time of day you should work out. It’s not always easy to know which tips will help get you on the right track – and that’s where this blog post comes in.
We are constantly bombarded with misinformation, too much information, information we don’t understand, it is the age of information and distraction. It’s pretty overwhelming for everyone and it can make it really discouraging to start doing anything. Let’s just take it back to basics, the tried and true. What’s worked for people for years is what works and clearly what’s sustainable.
Myth #1
Major amounts of cardio is the only way to lose weight — eh, cardio is great for your physical health and it also burns a good bit of calories the thing is, this burn only lasts during the workout.
Instead:
Lift weights, specifically doing circuit training and supersets at a good tempo keeping your heart rate elevated. This burns slightly less during the workout but, in turn, your body burn more calories throughout the day (EPOC: excess post-exercise oxygen consumption) keeping your body energized and your metabolism on fire.
Myth #2
You need to eat less than 1200 calories a day if you want to lose weight — this is absolutely not true and is such a dangerous narrative to spread.
Instead:
Get your calories from healthy sources and fuel your body properly, eat when you feel hungry, stop when you’re feeling full and make sure to eat your proteins. It’s as simple as finding what works for your body and your needs.
Myth #3
Carbs will make you gain weight, so it’s best to cut them out of your diet completely. Your body needs carbohydrates to function properly. Carbs fuel your central nervous system, your kidneys, heart and is your body’s main source of fuel.
Instead:
Get your carbohydrates from whole food sources and complex carbohydrates such as beans, lentils, vegetables, potatoes, etc.
Myth #4
Eating fat will make you fat — couldn’t be further from the truth. Yet another form of fuel for your body that is vital to its proper functioning.
Instead:
Have the good kinds of fats (nut butters, olive oil, etc). They help our body to absorb vitamins, a key component of a healthy body, just don’t overdo it. Fat should make up around 15%-20% of your diet.
Myth #5
Eating late at night will make you gain weight — false. If you are working out, expending energy and resting properly, your body will process food just the same at night.
Myth #6
You should watch your weight — no, bad, stop that. Your weight fluctuates like crazy from water, sodium, hormones (more for women) and watching it everyday can really mess with your mind and your motivation.
Instead:
Focus on the way you feel, the way you look versus a number that has more variables than the amount of fat on your body. Take progress pictures and show them to your spouse or your bestie, we are too hard on ourselves to judge if we are actually changing or not!
Myth #7
You can spot reduce fat — as nice as it would be, you can’t lose weight in just one area. You will, on the bright side, be dropping inches all around and doing exercises for specific areas can help to firm it up a bit by working that specific muscle. Disclaimer: if you still have fat over the muscle, you won’t see much of a difference.
