03/18/2020
Weight Loss Myth 1
Weight loss is more than just calories in minus calories out and the idea thereâs one quick fix for lasting weight loss that works for everyone is misguided. Individuals differ greatly in their bodies, lifestyles, emotions and life experiences (and thatâs a good thing). However, this means what might have worked for your friend or loved one wonât necessarily work for you and hopping on the fad diet bandwagon often backfires. Instead, you should focus on adding healthy habits youâll be able to maintain long-term.
Myth 2
Despite popular belief, carbohydrates do not inherently cause weight gain. When broken down they are very simply the bodyâs main source of energy. We need them and they can absolutely work with us, not against us, if we eat high-quality, complex carbohydrates that keep blood sugar levels stable and help boost recovery after tough workouts.
When cutting carbs from the diet, we tend to lose water weight that can create the illusion of fat loss. When carbs are reintroduced to the diet, the weight comes back as we store necessary carbs with water. This also creates a bloated feeling that leads us to believe carbs are âbadâ or we do not tolerate them. However, if you include complex carbs like whole grains into your regular diet, the body adjusts accordingly and youâll be less likely to overeat due to hunger pangs or cravings.
Myth 3
Unless you have food allergies, lactose intolerance or celiac disease, cutting out certain foods or entire food groups is usually unnecessary (despite what many diets out there claim). The body needs a variety of foods, including the three macronutrients (carbohydrates, fat and protein), to function optimally. Switching the mindset from, âwhat should I cut out of my dietâ to âwhat should I eat more ofâ is key to making sure youâre nourishing your body and getting essential vitamins and minerals.
Myth 4
Enjoyable movement can mean something different for everyone, but itâs also the secret to exercising regularly long-term. The sweaty, breathless types of workouts donât always feel good to some people, and thatâs OK. Walking, yoga, swimming, low-intensity cardio or playing in a fun sports league all count, too.
Myth 5
The idea that eating after a certain time can cause weight gain is a common misconception. If your body is giving you physical hunger cues, it is telling you it needs some energy, and it doesnât really care what time it is. While itâs important to honor these cues, itâs also helpful to look into the reasons hunger may happen later in the evening. Often times I find clients who do not eat enough during the day â perhaps they skip breakfast or have a tiny salad for lunch ââ get very hungry in the evenings and tend to overeat. Recognizing this and prioritizing a well-balanced breakfast and lunch can help you make smarter choices in the evening.
Kelly Hogan MS, RD
