A Personal Trainer shares the 5 Biggest Myths About Weight Loss You Should Stop Believing

Have you ever noticed how people are quick to offer weight loss advice?

Unfortunately, much of the information that floats around online and in magazines is not reliable, and following the wrong advice for losing weight makes getting leaner even harder. Here are five of the biggest myths about weight loss that you should stop believing.

Myth #1: Cardio is Your Best Bet for Burning Calories for Weight Loss

Cardiovascular exercises, like brisk walking, cycling, or jogging, is healthy for your heart but, alone, they often don't lead to substantial weight loss. Studies show people tend to overestimate the calories they burn through cardio and overcompensate for the calorie burn by eating more. How many times have you eaten a cookie after a cardio workout as a reward for doing it?

If you're serious about getting leaner, add strength training to your cardio routine. A study showed that a combination of strength training and aerobic exercise was most effective for getting leaner. Strength training will improve your body composition by ensuring that you lose more body fat than muscle. Also, keep in mind that nutrition counts for more than exercise when losing weight. Exercise by itself doesn't always lead to substantial weight loss. You have to clean up your diet too.

Myth #2: Dieting is the Best Route to Weight Loss

Dieting, meaning excessive calorie restriction, isn't sustainable long term and can lead to unhealthy eating habits. It's not healthy to scrutinize every calorie and deprive yourself of nourishment. Food isn't the enemy; it's fuel for your body to function at its best. Rather than counting calories and trying to eat less, change the composition of your diet. Eliminate ultra-processed foods and sugar and upgrade your diet to whole foods. These supply nourishment without empty calories and blood-sugar-raising ultra-processed carbohydrates. Need help in this arena? Schedule a free consult to get your custom nutrition report. We can help you with a different approach to your nutrition to help you eat more and still get results.

Myth #3: Supplements Can Help You Lose Weight

There's no shortage of weight loss and bodybuilding supplements that promise to transform your body and help you lose weight. The problem? Most don't work, and some may not contain what's listed on the label. Supplements aren't regulated in the same way medications are, so you don't have the reassurance that what you're getting is safe and effective. While it's important to get a balanced array of nutrients, there's little evidence that specific supplements will "magically" melt away the pounds. However, if you don't eat a balanced diet, you may need certain supplements to fill in the gaps, but you should try to get your nutrients from food rather than pills if possible. I 100% always recommend real food when possible but if you are struggling to eat the right foods then we need to chat. Not sure where to start? Try tracking for 3-5 days and assess where you’re at, and if you need help let’s get on the phone and create a custom nutrition report to guide you.

Myth #4: Calories Are All the Same

Another common myth is that you can eat whatever you want and lose weight as long as you stay within a particular calorie range. But do you believe that 200 calories of French fries have the same effect on your body weight as 200 calories of broccoli? With broccoli, you get fiber and nutrients that help curb your appetite, and you get a more subtle blood glucose response. That's important since your body releases less insulin in response to 200 calories of broccoli than it does when you eat 200 calories of French fries. When there's more insulin in your blood, it makes it harder for your body to burn fat for weight loss. Unlike broccoli, French fries cause a blood sugar spike with little nourishment and fiber to help you stay full. Focus on getting the "right" calories that will fill you up and keep you full longer. Where do we start? First, with tracking your daily intake, then looking at your protein, carbs and fats. No idea what I just said or what food fits into what category? Schedule a FREE Consult.

Myth #5: It's Harder to Lose Weight than It is to Maintain It

Some people think if they can just lose the weight, maintenance will be a breeze. Research shows at least 80% of people who lose 10% or more of their body weight gain it all back within a year or two. Maintenance is the hardest part. Once you lose weight, your body burns fewer calories because you're smaller. Plus, it's easy to slide back into old eating habits over time and become less active. There is a bright spot, though. Research shows that exercise helps more with weight maintenance than it does weight loss. Staying physically active is one key to not regaining the weight you lose.

The Bottom Line

There is so much junk out there and it’s hard to know what to believe but please don’t starve yourself and count every calorie. There is a better way and we can help you if you want long lasting results.

Another reminder: there are no shortcuts to getting leaner and healthier. It starts with healthy lifestyle habits and a bit of patience. Even small upgrades to your diet and physical activity can pay off with weight loss and better health if you're consistent about it over time. Don't buy into shortcuts.

It’s all about consistency!

References:

Prog Cardiovasc Dis. 2014 Jan-Feb; 56(4): 441-447.Published online 2013 Oct 11. doi: 10.1016/j.pcad.2013.09.012.

Esq.edu.au. "Muscle up: Study reveals new strategy to prevent obesity"