Today I’m breaking down 3 weight loss myths that women face that keep them struggling with weight loss. There are SO MANY MORE, but we’ll just cover 3 of them today.
These days, there are so many diets out there, and so many myths about diets and food, it can be super confusing for anyone!
Myth # 1
“Diet” products help you “diet.” — NOPE. WRONG. Step away from the Lean Cuisine! They are one thing, convenient, for sure. Unfortunately, if you check out the nutrition label, you’ll see that not only are they full of crap chemicals and tons of sodium, you’re basically eating most of your carbs for the entire day! The portions are tiny, the carb count is high, and you’ll be hungry again in an hour. You’ll be much better off to take a couple of hours each week and prepare your own lunches or dinners. Then, you’re in control of your fat/protein/carb ratio, and the quality of your food, which is so, so important for your microbiome!
This study offers an interesting look at new findings about how sucralose (found in most diet products) actually affects weight loss.
Myth # 2
The less calories you eat, the better. WRONG. Yes, you have to be in a caloric deficit in order to actually lose weight, but you cannot effectively change the composition of your body through starvation. Eating 1,000kcals a day will lead to weight loss, but it is not sustainable and you’ll eventually cave because you’re starving, and binge. Then, you’ll gain the weight you lost back, and be twice as miserable.
Starvation can also lead to hormone imbalances… which can lead to increased stress, anxiety, trouble sleeping, and hair loss. It takes longer to notice these issues than it does to notice the weight loss, but you do not want to lose weight this way.
You have to deprive yourself of everything you ever loved to eat. WRONG! You can absolutely enjoy the same foods (in moderation) and still lose weight. The most effective way to do this is the 80/20 rule, or if you’re really trying to dial it in, through Flexible Dieting, otherwise known as IIFYM (If It Fits Your Macros).
You (or a macro coach*, or nutritionist/dietitian) can calculate your necessary caloric intake to reach your goals at an attainable and sustainable rate, and further break those kcals down into the macronutrients fat, protein, and carbohydrates. You also need to make sure to hit your micronutrients, your fiber intake is very important when it comes to weight loss and a healthy gut!
My favorite part of flexible dieting is this: NO FOMO. If you’re planning a girls night, or a special date night, or whatever, you can calculate that into your week and eat according to that special event. I don’t recommend saving carbs all week long every week, but once in a while, totally. It alleviates the guilt that is often associated with “bad” food..
don’t even get me started on that!
Even if you’re Flexible Dieting, eating nutrient dense foods is still the goal. You cannot change body composition on a junk food diet.
I use My Fitness Pal to track my macros. Over the last couple of years I haven’t followed IIFYM, but this week I actually started again. I’m excited to focus on strength gains and fat loss while living my best life. 🙂 I linked my profile here, you should add me as a friend!
Weight loss can be hard, but it also isn’t rocket science. If you need help, that is totally ok. Helping people live healthier lives is something I am very passionate about! It is why I became certified in holistic nutrition, it is why I am getting my personal training certification, and it is why I will continue my education in any way I can.
Good luck, and I’m here for you!
*if you’re looking for a great macro coach, I know one. Send me an email firstname.lastname@example.org and I will send you her contact information. She is amazing & supportive, and she knows her stuff inside and out. 🙂