Common Weight Loss Myths Busted

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Weight loss advice is so common (and controversial) now. There are competing opinions everywhere. 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 #1: 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 is of course going to store some for later. Calories do 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.

There are many reasons as to why people eat more calories, it’s not always because they’re hungry. Sometimes it’s because they feel sad, lonely, or bored or maybe because they’re tired or stressed, or maybe even because they’re happy and celebrating. All of these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth #2: “Eat less move more” is good advice

Well, then we’re all in great shape, right? Because people have been giving and taking 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, hormone issues or health conditions we may dealing with or our exposure to environmental aspects that are “obesogenic” (environments that encourage people to eat unhealthily and not do enough exercise.)

Myth #3: 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.

Myth #4: 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 may work in the short term but there is a reason most people who lose weight can’t keep it off when they stop taking these product(s). 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. This may mean that it takes 6 months or a year to reach your goals instead of 30 days but you will be more likely to maintain the weight loss and be healthier than ever before!

Conclusion

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
  • A calorie is a calorie.
  • Buy this supplement/tea/food/magic potion to lose weight.

Now check out my recipe below. No myths, just filling and nutritious real food.

Recipe: Taco Breakfast (or anytime) Bowl

Serves 4

1 1/2 tsp Extra Virgin Olive Oil

1 lb Extra Lean Ground Turkey

2 Tbsp Chili Powder

1 tsp Oregano

1 tsp Cumin

1 tsp Black Pepper

1 tsp Sea Salt

½ cup Water

4 Eggs (fried or poached)

4 cups Baby Spinach (chopped)

1 Green Bell Pepper (diced)

1 Tomato (diced)

1 Avocado (mashed)

  • Heat a skillet over medium heat and add olive oil. Add the ground turkey and saute to cook through. Break up the meat as it is cooking.
  • Once it is cooked through add the chili powder, oregano, cumin, black pepper and sea salt. Add the water and saute for another minute as you mix well.
  • Reduce heat to the lowest setting and let simmer while you prepare the rest or until all water has been absorbed.
  • Fry or poach your eggs and set aside.
  • Divide the spinach between bowls. Top with diced green pepper, tomato, mashed avocado, taco meat and fried egg. Enjoy!

 

References:

https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/

https://authoritynutrition.com/metabolism-boosting-foods/

https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/

 

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