Fat loss myths- Are you falling for these??
The more people I speak to, the more I realise people are still getting the wrong information and message when it come to fat loss and losing weight.
In a time when we have access to loads of information, it is possibly that amount of information that is making things difficult for people like yourself to know what is right and wrong.
To hopefully make it easier for you, I am going to list numerous fat loss myths I hear on a daily basis and hopefully put in simple terms WHY they are wrong.
Some of these I have said myself and it’s quite embarrassing to look back now and admit this.
- Insulin makes you fat – Insulin is a storage hormone. In a calorie deficit, even if you are constantly spiking insulin throughout the day you will lose body fat
- Carbs make you fat – This is sort of linked to above due to the insulin response to carbohydrates. Again, when you are in a total calorie deficit you can eat carbohydrates and lose body fat. If you over consume carbs to the extent that they take you out of a deficit, ONLY THEN will fat loss not occur. Studies have shown that when everything is matched (cals/protein etc) there is no difference in fat loss between a high carb and low carb diet.
- Fruit makes you fat – Again, linked to both previous points due to the sugars (carbs) in fruit. I think you get the point on carbs/sugars now so I wont keep going on.
- Bread makes you fat – See above
- Cardio makes you fat – Traditional cardio has got a bit of a beating over the last few years due to the increase in popularity of weight training and HIIT style workouts. Traditional cardio still has it’s place as it burns calories, can be relaxing and is less stressful on the body. If your goal is toning up and getting shape to your body then it should not be your only form of exercise.
- Just eat clean – Now eating nutritious wholefoods that were picked from the ground or off a tree is a great, healthy way to eat. But how many people only eat like that over the long term? Your diet does not need to be 100% “clean” to lose body fat. You can even eat too much of these foods and put on weight as you are still consuming too many calories. For long term success find a balance between good nutritious meals and a few “treat” type foods for long term success. Just make sure you are still in a deficit and losing weight on a consistent basis.
- Just make it fit your macros – The opposite of above. Eat any foods you want as long as it fits your calorie intake, taking things to an extreme. Keep health as your priority alongside total calorie intake.
- Wear a waist trainer – Does it create a calorie deficit? NO. Does it help you lose actual body fat? NO. Save your money.
- You need to go on a detox – Your body is detoxifying all the time, leave it too it. Drink plenty of water, eat fruit a veg, job done. Everything else is marketing rubbish to empty your bank account. Most are just extreme calorie restriction that you can’t stick too long term. Add on to that the lack of education you receive and you end up with weight gain afterwards.
- Can’t eat carbs after 6pm – What happens after 6pm? NOTHING! What if you train at 7pm!! Your total calorie intake over the 24hr or weekly period will determine your fat loss.
- Weights make you “bulky” – Not totally fat loss related but I’m going to bust the myth anyway. Most people who look bulky are either on steroids or carrying too much fat!! Do you know just how bloody hard it is to put on ANY muscle!?!? I’ve been training since I was 16 and have the body of a 14 year old.
- Skipping meals sends you into “starvation mode” / Eating small meals often, “stokes your metabolism” – Eating one big meal a day of 2,000 calories will have the same effect as eating eight 250 calorie meals per day on your fat loss. Again it’s total calorie intake that is the main factor. Eat a meal pattern that suits you. One last bit on starvation mode. Your metabolic rate drops with your bodyweight, that’s just the way it works. The more rapid you lose the weight the more rapid your metabolism will drop. This is not a bad thing, it just means you have dropped to that lower weight quicker. Losing 1 stone in 1 month or 6 months, you still end up at the same stage. Obviously a high protein diet and resistance training will help keep metabolic rates higher due to retained muscle mass etc.
- Replace your meals with shakes – Now I have said in the past that these diets DO actually work for fat loss, and I stand by that. They put you in a large calorie deficit if stuck to, so they therefore will work. What they don’t do though is educate you on what to do afterwards, which is why it always goes wrong. Educate yourself from day 1 and set things up long term. Don’t expect any education from the sales people either. If they knew what they were talking about, they wouldn’t need to sell them.
Most can’t even get themselves in shape
I hope this has helped and please feel free to share with others it may help.
If you can think of any others, please send them over so I can add them to the list