Everyone has their own opinion when it comes to losing weight.
“You’re not eating enough protein.”
“Your parents were overweight so you’ll always be overweight.”
“You don’t have the right genetics.”
There is so much garbage/non-sense that it can be confusing with what actually works. It’s like the game, Telephone. You know, the one where 10 people stand in a line and starting with the first person, a message is whispered into the second’s/third’s/etc ears until the 10th person gets the final message? By the time the original message gets to the 10th person, it’s complete gibberish.
This is the main reason most people have no idea what to do when it comes to losing weight. So to help clarify some common misconceptions, take a look at our 4 favorite fat loss myths:
1) Eating Fat Makes You Fat
While part of this myth is true, it’s not for the reason most think.
Eating a good amount of healthy fats every day is great for your body. You need these fats to function. The misconception is that all fats are created equal.
“Yeah, eating an Oreo is the same as an almond.” Please.
Where to Find the Good Fat:
– Peanut Butter
– Flax Seed Oil / Olive Oil
What the Good Fat Does for You:
– Help Prevent Belly Fat (research shows)
– Raise Good HDL Cholesterol
– Lower Bad LDL Cholesterol
– Protect from Plaque Buildup in Arteries
How Much Good Fat to Eat:
A little fat goes a long way. You only need 2 to 3 tablespoons of peanut butter a day to protect against heart disease.
2) Starve Yourself to Lose Weight
While many people who starve themselves end up losing weight initially (Atkins diet, I’m talking to you), many of them end up gaining back the weight they lost, times 2! Not only are you more likely to gain the weight back after these crazy, short-term diets, but you’re hurting your body more than you think.
When our body doesn’t get the energy from food that it needs, it goes into “survival mode”, holding onto every last bit of fat it can. Because hey, you’ve stopped giving it enough energy to function so why should it do anything for you?
Instead of removing food completely from your diet, try eating smaller meals. You don’t have to starve yourself to be skinny; You just have to eat less calories than you burn.
I highly recommend using this calorie calculator to determine how many calories you need to eat in a day to maintain your current weight.
Once you find your daily caloric requirement, subtract 500. This will be the number of calories you should eat every day to lose 1 pound in 1 week.
1 Pound = 3,500 calories
Eat 500 Calories less per day (3,500 less in 1 week)
3) You Should Feel Exhausted at the End of a Workout
Killing yourself during each work out might seem like you’ll see results faster. But not every single work out needs to be so difficult you can’t move the next few days. After a workout, your body needs rest. If you push yourself too hard every day, when will your body have the time it needs to replenish and rebuild for your next workout?
If you’re new to working out, try exercising 2 times a week. You’ll know what’s best for your body and what it can handle. If you’re concerned, check with your doctor before starting any rigorous exercise program.
4) You Must Work Out Every Day
“You don’t get results from just from training. You get results while your body is resting (after training).” Your body needs rest in order to recuperate. When exercising, try to stop a few minutes before you’re completely out of gas. This will prevent you from getting cast as a “Walker” on The Walking Dead.