Have you tried every “diet” you can possibly think of? Do you have trouble losing weight and keeping it off? You feel like you are on a never ending roller coaster ride! Sound familiar? So many of us have gone through this or continue to go through it. So don’t beat yourself up over things that are more common than you think!
Unfortunately you probably just haven’t been put in the right direction to help you be successful in reaching your weight loss goals. There are hundreds of diets floating around. And I think most of us have tried 90 of them. Each time we get some sort of result but we always end up back at the drawing board. The best thing we can do is distinguish between the facts and the myths.
In order for you to actually obtain your goals is to make permanent lifestyle change. Only way we can do this is to know what works and what doesn’t. What is true and what is false. Answer the questions below with either true or false. Then read below them to find out whether or not you guessed right.
- Skipping Meals Is A Good Idea
- You Can Spot Reduce Certain Parts Of Your Body
- Eating Late At Night Makes You Fat
- If Something Is Fat Free, You Can Eat As Much As You Want
- Doing A Low Calorie Diet Below 1100 Calories Is Great For Weight Loss
- Salads Are Always a Great Eating Out Choice
- You Can Lose And Maintain Weight Without Exercise
- If You Only Lose One Pound A Week You Need A New Diet
- You Shouldn’t Exercise Every Day
- You Should Wait To Strength Train Until You’ve Lost Weight
- False. In my experience, my clients who skip lunch go home and eat everything under the sun for dinner. Eating a meal that is balanced in carbs, protein and fat, keeps your blood sugar stable so you won’t have blood sugar highs or lows. This is great in order to get the body to release fat for fuel. It also stops you from binging when you get home. Lunch is the most skipped meal of the day. Don’t forget to get it in! Some good solid, balanced meals 3 times a day is good. If you need a snack once or twice a day that is great as well. How many meals will depend on how long your day is and activity level.
- False. You can get up every day and do 100 crunches or get on the inner thigh machine every day and squeeze the heck out of it but it won’t take fat off that area! Fat is lost evenly throughout the body. You can’t focus on one body part and only work it in an attempt to reduce fat in that area. By working one muscle group continuously you will increase muscle in the area so if that is your goal than go for it! So do side bends thinking you will get rid of those side saddles will only make your waist thicker. Doing aerobic workouts, strength training and practicing good nutrition is the key to fat loss. Everyone holds fat in different areas. Your body doesn’t choose where to take fat from just because you exercise that muscle.
- False. But can be true. If you ate your dinner at 5pm and go to bed at 12am, that is a long time to not eat. But if you eat 3 large meals that are calorie dense, you may not need to eat later in the evening. Don’t eat just to eat. Eat if you need to eat based on getting in enough calories, then I feel you should eat to get in enough food to sustain health. So if you haven’t eaten much so far that day, then eat regardless of the time. It is better to eat than starve. Some say not eating late at night and going a good 12 -14 hours without eating gives your digestive tract a break. I agree and disagree on this. Also base it on your activity that day. If you didn’t workout you may not need that snack before bed. But if you did workout and there is a long time span between dinner and going to bed, I suggest a small snack even if it is just a protein shake.
- False. A calorie is a calorie for the most part. Yes your macros are used for different metabolic processes but if you eat a box of fat free cookies, the manufacturer will make up for flavor using sugar. High levels of sugar in the body elevates insulin. Eating tons of fat free products high in sugar keeps your blood sugar high all the time stopping your body from releasing fat. Your best bet is to avoid package foods completely. They are processed and that usually means the ingredients are less than nutritious.
- False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it’s “starving” and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food.
- False. Sometimes you’d be better of eating a burger and fries than a salad. Just because it contains vegetables doesn’t make it a good option if it also has cheese, croutons, processed meats, bacon and creamy dressings. If you can make some changes to the salad and keep it to veggies, protein and oil and vinegar, then this turns into a true statement. Avoid buying premade salads from fast food restaurants. They are usually higher in calorie than your favorite burger.
- True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories than you are consuming, then you should be able to lose weight. So, exercise isn’t a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides SO many health benefits it would be crazy not to include it as part of a healthy lifestyle.
- False. Losing 1 – 2 pounds per week is actually an excellent weight loss rate. If you lose more than that, then it’s very likely that it won’t be permanent. You’ll just end up gaining it back. When you lose at rapid paces, typically you end up losing water weight and muscle weight. You want to lose fat. So, even though the scale may show less, you won’t be as healthy and won’t look as good.
- True. It’s not necessary to exercise every single day of the week. Rest is just as important as the work you put in. Intense weight training breaks down muscle. In order for them to recover, rest is needed. With the right program this is possible and still do lifting every day for 5 days as long as it is different muscle groups. It will also depend on what phase of training you are in. Lifting for strength and power will require more rest than lifting for endurance or hypertrophy. Doing cardio every day isn’t even necessary. This could lead to muscle wasting and causing the metabolic rate to drop.
- False. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscle. Muscle is more metabolically active. Even 1-2 lbs of extra muscle can make a huge change in your metabolic rate. Keep in mind 2 lbs over your entire body isn’t going to make you look like the hulk. If you are losing fat through proper programing and nutrition you won’t get a bulky look like most people think! Start with weight training as soon as you decide to make a change in your health and fitness!