Aiight let's kick off the fourth quarter of 2021 spilling the tea on weight loss myths.
MYTH 1: "Weight loss is a linear process"
Some days and weeks you may lose weight, while others you may gain a little bit. It’s totally normal for body weight to fluctuate.
▪︎ Carrying more food in your digestive system
▪︎ Water weight fluctuates during menstral cycle
▪︎ Losing body fat while gaining muscle mass
TIP: The scale can be misleading. Focus on the inches not, pounds.
MYTH 2 : "You must eat less to lose weight"
Yes, to lose fat you need to burn more calories than you consume, but that doesn't mean starve yourself or practice restrictive calorie counting.
It's not sustainable long-term and often results in creating a negative relationship with food and regaining the weight.
TIP: Enjoy foods that support the needs of your body - and - your goals.
MYTH 3: "Carbs make you fat"
First of all, no matter what the internet says, carbs are not your enemy.
Not all carbs are created equal. There are three types of carbohydrates:
3) Dietary fiber
What are CARBS?
- SUGARS: chocolate, flavored yogurts, cereals and carbonated beverages. Natural sugars in honey, syrups, unsweetened fruit juices, and smoothies still count as sugars.
- STARCHES: bread, rice, potatoes and pasta that provide energy throughout the day.
- FIBER: fruit and vegetables, wholegrain bread, whole wheat pasta, and beans and legumes.
You can lose weight eating carbs, but you need to eat the right ones...i.e. complex carbs.
Complex carbs, are made up of long chains of sugar molecules that your body breaks down for energy. They keep you full longer because they take more time for your body to digest.
Examples: quinoa, brown rice, and oats; lentils, chickpeas, split peas, kidney beans; whole-grain bread, pasta, and crackers; other starchy vegetables like potatoes, and corn
YOUR BODY NEEDS CARBS!
Carbs are the body's main source of energy and micronutrients (vitamins and minerals). Without carbs it's hard to get enough fiber, which is important for digestive health.
Eating an excess of simple carbs, which have little to no nutritional value, like refined grains and sugar, is definitely linked to weight gain.
TIP: Avoid jumping on the low-carb and Keto diet trend bandwagon. Eat the darn carbs!