Sometimes it seems that everyone has an opinion on weight loss (especially this time of year!). It’s full of bad oversimplified advice, and magical diet products. And this information is all over the internet. And it’s so contentious now. There are competing opinions everywhere.
I am so pleased to bust these bad boys. Want to know why? It's because I care about you. If you're looking to lose some of your midlife-acquired weight, then I want you to be successful. I want you to stop wasting one more second on garbage like the four common weight loss myths I’m debunking today.
I say, forget about "who's right" and let's focus on "what's right." Because what gets results is what I'm focusing on in this post. I’m going to tackle the top ones I come across in my practice.
MYTH: CALORIES CAUSE WEIGHT GAIN, AND FEWER CALORIES ARE THE PATH TO WEIGHT LOSS
Calories are important for weight loss. If you eat and absorb A TON more than you use, then your body’s wisdom will store some for later. Calories matter at some point.
But, they are not the “be-all and end-all" of weight loss; they're important, but they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes.
People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake to the detriment of our waistlines and health.
MYTH: “EAT LESS, MOVE MORE” IS GOOD ADVICE
Well, then we're all in tip-top shape, right? Because people have been doling out this advice (myth) for years.
The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).
Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.”
MYTH: A CALORIE IS A CALORIE
Can we please put this one to bed already?
Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.
For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.
Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they're metabolized by the liver before getting into the bloodstream and therefore aren't utilized or stored the same way as other fats.
PRO TIP: For long term weight loss focus on the quality of what you’re eating. Eat nutrient-dense foods (like protein), not calorie-dense/nutrient poor foods (like processed carbohydrates).
MYTH: BUY THIS SUPPLEMENT / TEA / FOOD / MAGIC POTION TO LOSE WEIGHT
There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.
There are products that make these claims, and they're full of garbage (or shall I say "marketing gold?"). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.
Weight loss is hard if you believe in the 4 myths I just described. There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).
Don’t fall for the myths that say:
● Calories cause weight gain, and fewer calories are the path to weight loss.
● “Eat less move more” is good advice.
● A calorie is a calorie.
● Buy this supplement/tea/food/magic potion to lose weight.
Now check out my magical “weight loss salad” recipe below (just kidding!)
Confused by all the myths? Join the conversation in my free Facebook Community – Midlife Women Wellness & Weight Loss Success Group. Join here ==>> http://bit.ly/2CBZrVe.
RECIPE (MYTH-FREE SALAD, FILLING AND NUTRITIOUS):
BABY GREENS WITH FIGS, PROSCIUTTO, AND WALNUTS
- 1 10-ounce bag baby greens (kale, spinach, etc.)
- 1/4 cup Olive Oil
- 1 Lemon
- Salt (to taste)
- Pepper (to taste)
- 1/2 cup Figs (chopped)
- 1/2 cup Walnuts
- 4 slices Prosciutto (torn into pieces)
Place baby greens in large bowl.
Sprinkle olive oil over the top. Juice the lemon and sprinkle over the top.
Grind a bit of salt and pepper on top. Toss the greens in the dressing.
Sprinkle the figs, walnuts and prosciutto on top.
Serve & enjoy!
The information provided on this website is for informational/educational purposes only. It is not intended to replace a one-on-one relationship with a qualified healthcare professional or be a substitute for medical advice, diagnosis, or treatment. Always consult your physician or other healthcare professional before making any changes to your diet, medical plan, or exercise routine.