Diet Myths Debunked

3 Things you Can do Now to Start Losing Weight

 

I always say there is so much conflicting information about dieting and losing weight that often it becomes overwhelming and we end up paralyzed in the same place as we just don’t know the best thing to do.

 

Firstly, I’d say if you have found something that works for you – great!  Don’t over complicate things and stick with it.

 

So here are some of the most common things that people say to me that they feel need to change to lose weight.

 

Myth One – I just need to exercise more to lose weight

 

Many, many people think they just need to exercise more to lose weight.  This may have worked when you were lighter to maintain your weight or drop a couple of pounds, but there’s a true expression

 

You can’t out exercise a bad diet.

 

If you’re serious about losing weight, 80% will come down to what you eat, not how much exercise you do.

 

Don’t get me wrong, exercise plays a vital role to our wellbeing and health – we need it to keep our internal workings (that’s a technical term folks!) functioning at optimum levels, but also because it makes us feel good – our endorphins (happy hormone) run riot when we exercise.

 

We burn calories in 3 ways and exercise is the bottom of that list – so I like to say, think of exercise as a Brucie bonus – it helps but it won’t make the biggest impact on your weight loss effort.

 

If you’re exercising and thinking you can eat what you like, think again!  Even Rafa Nadal doesn’t have a 5 setter and then say “Oh yeah I’ll have a big Mac”….. Or I don’t think he does!!!

 

Look at your calorie intake (calories in vs calories out) and quality of food right and this will make the biggest benefit to your weight loss.

 

Myth Two – I don’t eat much why aren’t I losing weight?

 

Do you actually know how much you’re eating? Honestly, truthfully?

 

Most people don’t actually know how much they eat unless they track their food through an app like My Fitness Pal.  I do otherwise I’d forget the food that I eat!

 

All my clients will start using this app so we can see exactly what they are eating and the quality of their food (protein, healthy fats and carbs)

 

Do you count the handful of nuts you have with a drink, the biscuit with your afternoon tea, the oil that you use in your cooking?  Do you count the morning late or milk that you have throughout the day in your tea or coffee, or soft drinks?  What about alcohol?  Do you know what a portion of meat or fish looks like…

 

This may seem harsh but most people under estimate how much they are eating and drinking – quite often by the amount which is the difference to regularly losing 1 to 2lbs per week.

 

At some point, if you’re serious about weight loss, you do need to look at the amount and quality of food you’re eating.

 

Myth Three – Carbs lead to weight gain

 

We all like carbs right?  Potatoes, pasta, bread are essential staples for many people, but a lot of folks believe that eating too many carbs can lead to weight gain.

 

This just isn’t so…..  Eating more calories than your body needs will lead to weight gain, however those calories are made up.

 

Even if you eat too many veggies, fruit, healthy fats and meat and fish and you are over your personal calorie needs (calorie excess) you will gain weight…. You need to be in a calorie deficit.

 

Carbs are essential in your diet for energy.  It’s our primary source of energy, but if we’re not burning it up, carbs will essentially store as fat in our cells.

 

BUT, all carbs aren’t created equally.  If you feel you’re a carb-o-holic, what you can easily do is make some simple switches.  The best complex carbs to eat are….  Rice (basmati is actually low GI), sweet potato (yummy), oats, quinoa (if you like it), veggies, regular potato and finally pasta and bread

 

That doesn’t mean you should never eat bread, but why not switch your toast for oats in the morning, reduce the carb portion at lunch and instead go for healthy fats and protein…

 

The biggest switch you can make now is to eat a good source of protein at each and every meal – it fills you up and also helps build and repair muscle aiding that toned look we all desire.

 

I hope you found this helpful, do let me know.  If you would like some more help or advice, please don’t hesitate to get in touch and we can talk more.

 

I run 12 week body transformation programmes for busy interims looking to lose 15-20lbs, tone up and feel more energised.