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The Common Misconceptions You're Committing That's Leaving You Fat and Unhappy

By Kevin DiDonato MS, CES--Level 1 Certified Precision Nutrition and Certified Personal Trainer


If you’re looking to lose weight, and you’re following popular advice in the media, then chances are you may be limiting your fat burning – instead of boosting it!

Here are THREE common myths – or questions – that people often ask about the right foods to eat, or the right nutrients you need, in order to have the most success at weight loss!

Question #1:  I’m exercising, does that mean I can eat whatever I want – and still LOSE weight?

The more you exercise, yes, the more calories you may burn during and after your exercise session.

However, this shouldn’t give you the green light to increase your caloric intake – just because you think you burned more calories.

Truth be told, most people have a very bad grasp on their daily caloric intake, which could end up increasing (or decreasing) your overall weight.

Now, to get back to this question…

A study shows that moderate exercise time (30 minutes) was more effective at boosting weight loss than longer duration exercise.

Why?

The people who performed longer duration exercise tended to eat more throughout the day, therefore increasing their total caloric intake for the day.

Now, if you look at weight loss in simple terms, you need to burn MORE calories than you are taking in, in order to successfully lose weight.

This can be accomplished through exercise, but it doesn’t give you the right to eat everything under the sun.

Advice:  Keep a daily food journal in order to keep yourself on track.

By writing down everything that goes in your mouth - including drinks – then you will have a better grasp on what you’re eating and drinking throughout the day.

Even if you exercise a little bit longer or harder, avoid the temptation of overeating, which could only hinder your weight loss progress.

Question #2:  If I want to burn fat, should I cut out ALL fat?

If you’re an avid reader of our articles, then you already know the answer to this question!

Fat is a vital nutrient in the weight loss process.

Most people feel that if they consume too much fat, then they will gain weight.

Truth be told, if you eat too much of anything, chances are you could gain weight!

Fat is an important nutrient for hormone production, like insulin, testosterone, estrogen, and others, which are vital hormones for everything from blood sugar regulation to muscle strength and size.

Studies have shown that people who regularly consume fat – in the mono, poly, and yes, saturated fats varieties – were more likely to lose weight.

Advice:  If you’re looking to lose weight, then you do need to consume some levels of dietary fats.

Looking for healthy fats, like the ones listed above, will ensure that you are maintaining the health and integrity of your cells AND losing weight in the process.

Fats like omega-3, mono, and polyunsaturated fats may be easily processed by your body, with very little storage of those fats.

Look for foods such as avocados, coconuts, almonds, and fatty fish as they contain fat-busting fatty acids that are vital to your overall weight loss success.

Question #3:  People tell me to avoid carbs because I will gain weight.  Is this true?

Unfortunately, this may be one of the biggest misconceptions in the weight loss industry.

People urge others to consume less carbs, because they associate carbs with increased fat. 

And this is true, to a certain degree.

If you consume too many carbs – at the WRONG time – then chances are you will process some and store it in your muscles, liver, and blood.

And, the leftover – thanks to the hormone insulin – may be stored as fat.

Now, when you consume carbs at the right time, then you may replenish your muscle and liver stores of energy, therefore improving your exercise performance.

Plus, complex carbs - like sprouted grain breads, among others – are full of fat-fighting fiber, which may fill up your stomach, slow digestion (less insulin release), and may improve your appetite.

Advice:  Look for complex carbs that are full of fiber.

Avoid processed bars that contain added fiber, because these bars may not leave you full or satisfied.

Look to increase your fruit (skin included) and vegetable intake, legumes, quinoa, and beans as these are great sources of carbs, fiber, and some protein.

Three Common Weight Loss Myths – BUSTED!

Heading into a new year, your dreams of a new you are right around the corner.

Granted, there are many common misconceptions out there when it comes to the best way to lose weight.

Although there are many, these three contain vital information that may not only help you burn extra fat this year, but could help you keep your weight in check and the fat off your hips, butt, or thighs!

Before you leave, there is ONE other thing you should know about...

 

 

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References:

Ganesan, M.  Clevenger, M.  Desouza, C.  Sarawarthi, V.  Abstract 142: Effects of Omega-3 Fatty Acids on 3T3-L1 Preadipocyte Differentiation and Inflammatory Response.  Arterioscler Thromb Vasc Biol. 2012.  Vol. 32:A1-42.

Haff GG, et al. Carbohydrate supplementation and resistance training. J Strength Cond Res. 2003 Feb;17(1):187-96.

Jeukendrup AE. Carbohydrate during exercise and performance. Nutrition. 2004 Jul-Aug;20(7-8):669-77.