My 6 Weight Loss Myths

Correct me if I'm wrong, but I'd bet a Cincinnati Bengals Super Bowl appearance that following a diet is tough for you. I'd bet a Cincinnati Bengals Super Bowl win that when you feel you have all of the information necessary, and you still do not see any weight loss results, you become insanely frustrated.

This blog is to address a few (6) weight loss myths that you may or may not have questioned at some point during your journey. Let's dive in!

1. You can target weight loss in specific areas of the body: Yeah right (sarcasm). This is not true. Targeting weight loss or spot reduction is a myth. Weight loss is different in everyone. However when you incorporate exercises, some areas of the body will seem more lean/toned and give the illusion that you loss more fat in one area then another.

2. You have to workout for hours per day in order to lose weight: Rewarding weight loss programs (that are sustainable) involves making small changes that you can stick with consistently for a long time. Eating less and moving more.

3. Skip breakfast so you can lose weight: There was a study done in 2010 by The American Journal of Clinical Nutrition https://academic.oup.com/ajcn/article/92/6/1316/4597490 This study basically tested 2200 9-15 year old who ate breakfast and those who did not eat breakfast. They then tested the same 9-15 year old 20 years later with the same information (eating breakfast and didn't eat breakfast) and determined that those who skipped breakfast had larger waistlines, higher total cholesterol levels, and higher fasted insulin levels. Skipping breaks could (not always) cause you to eat more during later meals like lunch, etc. A 2007 study by The European Journal of Clinical Nutrition (EJCN) https://www.nature.com/articles/1602950 found that skipping breakfast had a stronger association with being overweight. More then being inactive and alcohol consumption.

4. I need to starve myself so I can lose weight: This is not at all sustainable. More times then not you will lose weight during the extreme short term, yes, but end up gaining the weight you loss back (and then some) due to slowed metabolism and other functions of your body not working properly.

5. Eating carbs is why I'm fat: If I had 1 million bucks every time a client or potential client told me this. I would be the richest man in the world. You're overweight because you take in more calories then you put out. We need carbs. They fuel muscles, and are an excellent energy source among other things. Yes, there are carbs that are nutritionally worse then others, but avoiding eating carbs in excess, having the right portions, as well as the right types can aid in your weight loss journey.

6. Avoid any and all SUGAR!: All sugar isn't bad. Added sugar can increase caloric intake which in turn, cause you to gain weight. The American Heart Association says that women should have less then 25 grams per day and men should have less then 36 grams per day of added sugars. For reference a 16 ounce soda could have 50 grams of added sugar per serving (this is based on a 2000 calorie per day diet). Sugars found naturally in foods (good carbs, fruits, etc.) are not bad, you just need to be aware of how much of those foods you're eating (i.e. calories in/calories out).

The takeaway is, be smart with your food intake. To lose weight you need sleep, water, a consistent exercise program, and consuming a caloric deficit including portion control. Make sure you integrate whole/healthy foods during this journey. It doesn't have to be a negative task when you start a weight loss regimen. It could actually be enjoyable especially when you reach your weight loss goals!