Weight loss advice is so common (and contentious) now. There are competing opinions everywhere. Unfortunately, there are so many new trends, fads and myths floating around, it's no wonder everyone is confused and feels like giving up.
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 respect you too much to make empty promises and try to sell you on something that doesn’t work.
There are too many weight loss myths out there. 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.
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 more likely because their blood-sugar levels are on a roller-coaster ride and those dreaded cravings are calling all the shots!
All these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.
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 toxins that wreak havoc on our hormones.
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 found in coconut oil) 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.
Plus! Even healthy foods that are low in calories like fruit and vegetables can contribute to weight gain if they are not eating in a way that our blood-sugar levels remain stable. Although they are low in calories and full of nutrition, they are still a carbohydrate which breaks down quickly into glucose than any other macronutrient. If fruits and vegetables aren't eaten in the right combinations with other foods they can send your blood-sugar levels up too sharply and this is never a good sign if you are looking to burn fat rather than store fat.
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 which focuses on BALANCE. Balancing your hormones, your blood-sugar and your nutrients. What you need is a long-term lifestyle makeover, not a product.
Weight loss is hard! 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.
Instead focus on a programme that promotes natural, sustainable weight loss through the use of BALANCED whole foods so you not only LOSE WEIGHT but GAIN HEALTH and are able to maintain your new figure with ease and without giving up all the foods you love!
You don't want to be what's called "skinny fat!". Skinny fat is a term used to describe people who have lost weight by restricting their calorie intake and not paying attention to the correct nutrition their body still needs. Internally they are not very healthy. In fact they are probably just as unhealthy as a significantly overweight or obese person. Both conditions will put a strain on your organs and slow down your natural body processes. And maintaining that weight loss will prove very difficult long-term if the methods used to lose the weight are too restrictive and unrealistic.
If you are struggling to lose weight because no matter what you do, those dreaded sugar and carb cravings get in the way, you are the perfect candidate to book a FREE STRATEGY SESSION so you can walk away with absolute clarity around your next steps.
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Now check out a REAL “weight loss salad” recipe below ;)
Recipe: Myth-Busting Weight Loss Kale Cucumber Salad
4 cups kale, divided
1 cup cooked beans of your choice (white beans, chickpeas, etc.)
1 cup cooked quinoa, divided
1 cucumber, sliced and divided
Cucumber Dill Dressing
½ cup tahini
½ lemon, juiced
2 tbsp dill
½ cup cucumber, chopped
1 green onion, chopped
½ tsp maple syrup
2 dashes salt
2 dashes black pepper
¼ tsp garlic, minced
Divide salad ingredients into two bowls.
Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.
Add dressing to salads and gently toss.
Serve & enjoy!
Tip: Extra dressing can be stored in the fridge for a few days