|If weight loss or fat loss is a goal of yours, I invite you to keep reading this email.Now, I get it…there is an overwhelm of information out there on how to lose weight. Especially now after the pandemic everyone is capitalizing on the whole ‘lose the pandemic 15’. With all that information, it is easy to lose sight of your goal and to not know where to start.So let me help you!First, it’s okay to want to lose weight. You do you, sis (as the kids like to say).|
The reality is, carrying extra weight around creates health issues. It’s hard on the joints, it’s hard on the heart and it increases your chances of developing a lot of other health issues. Also, it just doesn’t feel good!
We all come in different shapes and sizes and I’m a big believer in rocking what your momma gave you BUT you also have to strive to be healthy. And extra weight is not healthy. So that being said, let’s bust down some weight loss myths, shall we?
Myth #1 – To lose weight you need to drastically decrease your calories.Not always true. The simple equation is ‘eat less, move more’ and you will lose weight. Science shows that if you create a caloric deficit you will lose weight, and yes you will BUT you don’t have to create a crazy deficit. It also depends on what type of calories you’re putting in your body. If you’re eating 1200 calories of Tim Hortons donuts and you’re expending 1500 calories, you may lose weight but not that much. And you’re going to feel like shit.
Decreasing calories drastically can act in reverse as the body goes into starvation mode. I hear it frequently from clients that they cut calories and initially saw weight loss but now it’s stalled. Sometimes, my clients actually have to start eating MORE and that’s when they start losing weight. True story.
Myth #2 – I have to exercise hard-core like a crazy person 7 days a week to lose weight.Not true. You simply have to move your body. Every. Damn. Day. Sitting all day long will kill you. Sitting IS the new smoking. If you want to lose weight, you have to move your body daily. It just doesn’t have to be extreme every day. But the more you move, the more you will lose.
Get out for daily walks. Lift some weights 3x a week for 20 mins. Do yoga. Garden daily. You simply have to move your body every day, often, to see a change in your body composition. If you want to see dramatic improvements, yes you need to exercise harder but it doesn’t have to be every single day to the extreme.
Again, sometimes extreme exercising works in reverse creating a stress response in your body which increases your hunger hormone. Ain’t that a bitch? LOL.
Myth #3 – Cardio is the best way to lose weight.Nope. It’s not. It helps for sure but it’s not THE best way to lose weight. As you get older, you lose muscle mass. The more muscle mass you have on your body, the higher your metabolism. The higher your metabolism, the more fat you burn at rest…..see where this is going? You must keep your muscle mass up in order to keep your metabolism revved. So adding weight lifting into your weekly routine in a must if you want to lose weight.
Cardio is great! But cardio alone is not going to trim the fat.
Myth #4 – I need to seriously cut out my carbs to lose weight.No and yes. Not all carbs are created equal. If you’re eating just white, processed, sugary carbs then YES! By all means cut. Them. Out. But keep the sweet potatoes and the brown rice and the squash. Your body requires complex carbs for fuel. Just cut out the crappy carbs.
Increasing your protein intake is scientifically proven to aid in weight loss/fat loss. The amount of protein one needs is highly argued but we do know that it works.
Myth #5 – You can’t change your metabolism.
False. You can definitely rev up your metabolism, no matter your age, with a few adjustments to diet and activity. Increasing your protein intake (the body has to increase its metabolism to burn protein), increasing your daily activity time, adding in weight training, getting enough & proper sleep each night and working on de-stressing all INCREASE metabolism.Remember that health is a broad and holistic picture. It truly is mind, body and soul. When you take care of all of that, weight loss happens.
Sent with love,