Going hungry is necessary to lose weight.
This one gets a resounding gong. Going hungry is one of the worst things you can do for weight loss. You cannot sustain being hungry for any length of time. Then, when you can’t take it anymore, you eat whatever’s quickest and you don’t stop until your stuffed. Sound familiar?
The other problem with not eating enough is your metabolism will slow. When your body doesn’t know when it will get fuel again, it conserves what energy it has, meaning you don’t burn as many calories. This can ultimately slow down your metabolism in the long-term and is a cause of gaining even more weight back than you lose (yo-yoing).
Instead, eat every 3-4 hours. Don’t eat until your stuffed, just eat until you’re not hungry. And make healthy choices.
Count calories and as long as you’re in your calorie range, you’ll lose weight.
All calories are not created equal. Your body needs vitamins, minerals, protein, complex carbohydrates and healthy fats to thrive. Choosing nutrient dense foods keeps your blood sugar stable and will sustain you until it’s time to eat again.
A 200-calorie bag of potato chips won’t have the same effect on your body, your energy level, your feeling of fullness, and how long you feel full, as a piece of 100% whole grain toast with half an avocado.
Eating fat makes you fat.
Actually, eating healthy fats, in the correct amounts, can help you lose weight. Your body needs fat to function. Fat gives us energy, supports cell growth, protects our organs, helps us absorb some nutrients, is necessary for hormone production and keep us warm.
Be sure you’re eating healthy fats – mono and polyunsaturated fats found in avocados, nuts, fatty fish, seeds and their oils.
Carbs are bad for you.
Just like healthy fats, our body needs carbohydrates. Carbohydrates are our body’s primary source of energy and our brain, especially, needs carbs to function.
It’s true that simple carbs should be avoided. Simple carbs are usually highly processed foods and added sugars which raise our blood sugar level quickly and cause it to drop just as quickly. This causes us to feel tired, lethargic, and hungry right away, which is likely to cause weight gain.
But complex carbs are found in nutrient dense foods such as whole grains, nuts, legumes, vegetables, fruit, and oats. Complex carbs not only fuel our body, but also keep our blood sugar stable, so we feel full longer.
Supplements help you lose weight.
The diet supplement business is a billion-dollar industry. It’s also an industry which claims are not evaluated by the Food and Drug Administration (FDA). So, a company can make any claim they want, and provide testimonials and results from in-house studies, with no solid, scientific evidence.
And the independent, reputable evidence is clear that weight loss supplements don’t work. They may not even contain what’s on the label, and what’s worse, they can cause harm.
I want to be clear that weight loss supplement are different than doctor prescribed, weight loss medications.
Weight loss supplements are snake oil that may cause you to lose weight (in an unhealthy manner) but will not help you maintain that weight loss. And this yo-yoing is worse for your health than not losing the weight in the first place.
Lasting weight loss is achieved with a combination of eating healthy foods and exercise. It’s not a quick solution. It happens with consistency and the mindset to know you can do it.
I teach women how to lose weight, feel good about themselves, be strong, and have more energy to live an active, healthy life. For the long-term.
I’d love to help you, too.