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10 weight loss myths even doctors believe

Did it hurt? Not when you fell from heaven but when your doctor lied to you. It is crazy to me that these weight loss myths even doctors believe are still a thing (some doctors). There are a lot of myths about weight loss that surf the internet revolving around diet culture and false promises that doing something specific will change your life forever. Don’t buy into it, There are 101 more practical ways to lose weight that have nothing to do with completely cutting carbs out of your diet. If your doctor has prescribed you a meal plan and expects you to follow this keto diet now, find a new doctor.

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Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!

Before I get into the myths, I would like to mention that one of the diets I mentioned above may work for you! The only issue with most of these diets is the sustainability. It’s very common to hear “Keto worked wonders! But I couldn’t stick to it”. Sticking to a diet has nothing to do with your willpower. You are very strongly willed its just not sustainable to cut out all carbs and have a social life. Carbs is such a touchy subject and will bring me into the first Myth.

Weight loss Myth #1: Carbs are the Devil

Carbs (carbohydrates) are a major energy source for humans, the brain uses about 130g per day to function! When carbs are taken out of one’s diet completely, you can experience brain fog, low energy, and poor performance in the gym. In addition, studies have shown low-carb diets lead to increased risk of death from coronary heart disease, cerebrovascular disease, and cancer.

“low carb diets might be useful in the short term to lose weight, lower blood pressure, and improve blood glucose control, but our study suggests that in the long term they are linked with and increased risk of death from any cause, and death due to cardiovascular disease, cerebrovascular disease, and cancer.”

To me, the increased risk of disease suggests that low-carb diets are not a natural way to fuel the human body. They are definitely not a sustainable way to lose unwanted body fat. However, this is not me telling you to go eat candy because they are a form of carb. Complex carbs from whole food sources and minimally processed with allow you to have sustainable energy and reduce the risk of heart disease and cancer. #1 has got to be the top on the list of weight loss myths even doctors believe (still!)

Weight loss Myth #2: no days off

Recovery is incredibly important for weight loss! I usually take one 1-2 days where I do lighter work because I like to be active but also give my muscles a break from the weights. Cardio such as walking, biking, and swimming are safe exercises to do every day to get your body moving BUT if you include weight lifting in your workout schedule (which you very much should) it is important to include rest days. Rest days will help with sound sleep, muscle development, and stress management, and give you time to do some of your favorite hobbies☺ like blogging!

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    Weight loss Myth#3: its calories in vs calories out

    This weight loss myth even doctors believe that calories in vs calories out is true, however, is a very complex question, and no calorie counter or the watch can accurately calculate energy burned. However, you can estimate calories needed per day and track your food in a food diary for about a week, the average calories would be your maintenance if there is no change in weight.

    If your goal is to lose fat, cut about 250-300 calories off your maintenance and monitor your progress for the next 2 weeks. You should see a slight decrease in weight so continue on those calories until progress halts. Then decrease again. Be wary of a weight loss plateau and never cut calories below 15%-20% of maintenance

    The quality of calories you put in your body also matters for weight loss. Firstly, protein is the highlighted macro all dieters praise because your body uses more energy to break protein down than it does carbs or fat. Secondly, fiber is essential to “calorie-less” as it just goes through your digestive system. If you read nutrition labels you may notice the carb count does not include fiber because fiber is a type of carb that cannot be broken down into sugar molecules. It simply passes through the body undigested.

    Still having trouble finding the magic macro number for you, schedule a free discovery call with me, and let’s chat about your goals!

    Weight loss myth #4: It’s all about willpower

    Will power is the biggest myth anyone can ever tell you. Willpower does not exist, it boils down to motivation and discipline. When you are on a weight loss journey there will be days where you feel like you’re on top of the world! You’re productive, on track, and motivated to do the work. Then, there are days when you are not. These are the days that separate you from achieving your goals. Working on the hard days is one of the most valuable skills one can learn. Especially when you are trying to achieve weight loss and any other goal for that matter.

    I read a few very insightful books on self-discipline, I suggest you read them! Or listen to the audio version☺

    Weight loss myth #5: there’s an end date

    Many dieting programs suggest an end date like an 8-week summer body to be in the best shape of your life! But if you really want to lose weight and keep it off, you need a more sustainable approach. Your weight loss journey should be based on changing little habits in your day-to-day life to BECOME the person you wish to be.

    95% of diets fail within one year of losing weight. This is because people think they can go back to their normal ways of eating after the diet is done. However, it was those unhealthy habits that got you overweight in the first place, no wonder they got you back to the starting line…

    To get sustainable results you need to be in it for the long run. That doesn’t mean changing your whole life all in one month, it means slow and steady changes that last a lifetime! Something I teach my clients in my 4 phase program is the mindset shifts that need to happen!

    Weight loss myth #6: lifting weights will make you bulky

    Weight lifting for women is essential for weight loss. Ladies, it will not make you look like Chris Bumstead posing on the Olympia stage for bodybuilding, so relax. As women, we have about 1/10 of the amount of testosterone in our bodies. Testosterone is a major factor in the ability to build lean muscle! Due to our lack of it, it’s almost impossible to build a substantial amount of muscle naturally.

    Weight lifting does increase muscle mass, but that’s exactly what you want! 10 lbs of muscle have less surface area than 10 lbs of fat, so you will look “toned”. Muscle also needs more calories to maintain so your metabolism will be boosted the more muscle you have!

    Weight loss myth #7: you need to calorie count to reach your goals

    Calorie counting can be toxic for some people. I got caught up in being perfect with my macros and calories. Then, when I went over I’d say “F** it” and binge or overeat and tell myself I’d be perfect tomorrow. This is a very dangerous mindset to have. No matter how hard I tried to accept imperfection, I was still uneasy with seeing that number highlighted in red.

    So, I decided to delete the app. It was an amazing tool to learn what is in food and portion sizes and something I use with my clients now. However, once you’ve learned your body you no longer need to track. Just follow a few of these rules consistently and you will see the changes you want

    • Protein at every meal
    • Be mindful of portion-sized
    • 80/20 rule (80% whole food, 20% fun foods)
    • Move your body in a way that feels good

    Weight loss myth #8: you can spot-reduce fat

    Have you ever noticed how some people hold more weight in different parts of their body? Maybe Suzy carries fat in her arms and back, Karen carries fat in her legs and lower body, and Casey carries fat in her abdomen area. There is a reason for this! That is genetic makeup, everyone has a different body type and build which determines where you carry fat. If you look at your family members, you will typically see your body type in one of your relatives. Obviously, Gender also plays a role as men naturally carry less fat and if they do, it’s mainly in the abdomen area while women will carry it in their lower stomach and thighs (for reproductive reasons) due to the genetic makeup of your body, you cannot choose where you lose fat, nor can you choose where you gain fat. So stop the crunches! Just keep to your calorie deficit and eventually, your body will shed lbs where it needs to.

    Weight loss myths even doctors believe and myths about weight loss you need to stop beliveing!
    one cannot spot reduced fat in the body. weight loss takes time!

    Weight loss myth #9: Everyone should cut out gluten

    Gluten has gotten a really bad wrap over the years and it’s because it can inflame the gut in some people. If you are intolerant or celiac I highly recommend cutting it out. However, If you are a regular Joe who never had a problem with gluten before. This weight loss myth even doctors believe is true will have you cutting out bread “just because”.

    What is gluten anyway?

    Weight loss myth #10: eating specific foods will make you lose weight

    Green tea, apple cider vinegar, fat-burning pills, and drinks are the last things you need to spend your money on if you are on a fat-loss journey. The biggest scam in the fitness world has to be the fat burner powders selling for $50 a pop and do NOTHING FOR YOU.

    What is the secret to getting and maintaining the body you want is called a slight calorie deficit, hitting your protein, and strength training.

    Wrapping it up

    In conclusion, these weight loss myths even doctors believe need to get put to rest. Unfortunately, these myths about weight loss are still cycling around and poisoning people just starting on their fitness and health journey.

    I know when I first started I fell victim to almost all of these myths. I cut out carbs, did loads of cardio, and thought I was weak every time my “willpower” ran out of gas. Believing these 10 myths leads me to an unhealthy relationship with food and my body, something I hope I can help you avoid☺ 

    I hope you benefited from this post in some way xoxo


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    1. The one I am most tired of hearing is the carb myth. I know people who continue to think that cutting carbs will make them lose weight. They consume high levels of fat and protein calories instead, yet they don’t lose weight. And they still insist that carb reduction is the ONLY way to diet!

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