No matter how well you follow your diet and fitness routine, some health advice is just plain misleading.
In fact, there’s a good chance that you’ve already come across this type of advice at some point in your search.
According to google, there are 231 million solutions to the query, “how to lose weight.”
Since nearly anyone on the web can submit a blog post in an hour, this means you have to do a lot of digging for well supported material.
Making matters even more cloudy is that nutrition has a history of being based on shallow fundamental science.
Popular Health journalist, Gary Taubes points this out in his NY Times Best seller, Why We Get Fat And What To Do About It:
Here are the most common weight loss myths and how to lose weight fast…
Myth: Weight loss supplements are essential to lose weight
The biggest misconception about dieting is that you need to take a weight loss supplement to lose weight.
Although, there are some legitimate supplements that you can benefit from, the majority of them are falsely marketed “magic pills.”
To simplify weight loss, a better approach is to focus on the core values of our ancestral diets, where obesity was rarely witnessed.
These core values included:
- Eliminating highly processed foods
- Eliminating grains and sugar
- Reprogramming your genes to burn fat as fuel
You see, before the industrialization of agriculture, obesity was rarely scene in most cultures. It wasn’t until the introduction of highly processed grains and sugar that obesity started to climb.
The good news is that you can reprogram your body to start burning fat as fuel in as little as 21 days.
I only suggest the 21 Day Total Body Transformation for those who are looking to lose weight and keep it off for the rest of their life.
Early primitive diets were most effective at preventing fat gain because they induced lipolysis. This program is patterned after those lifestyle habits that help the body continually metabolize fat.
You can get the 21 Day Total Body Transformation for a 50% discount by clicking here. It comes with all the tools necessary to begin losing fat and the best strategy to keep it off for good.
Myth: Eating “low-fat” or “fat-free” foods helps you lose weight
Foods that are advertised as low-fat or fat-free have the masses believing this is a healthy food choice. However, MANY low-fat foods are loaded with fat-causing ingredients that contradict its label.
A prime example of this is yogurt. Many yogurts on the market claim to be fat-free and are marketed as a healthy choice. However, when you turn over the label they are loaded with sugar.
Recent research has debunked the 30 year old myth that dietary fat makes you fat and sugar is the leading cause of obesity.
According to Dr. Mark Hyman, “When people eat less fat, they tend to eat more starch or sugar instead, and this actually increases their levels of dangerous cholesterol, the small, dense cholesterol that causes heart attacks.”
Look at the back nutritional label to avoid high marketing buzz words when deciding if a food as healthy.
The Federal Drug Administration regulates the back of food labeling and they demand stricter regulations compared to the front of food labeling.
If you’re having a hard time deciding if you’re food is healthy, practice these three things:
1. Question “too good to be true” health claims
I don’t care what anybody says, in my experience I’ve noticed that the products with the most health claims are often those that are the most processed. If a claim seems too good to be true, it probably is.
2. Learn the official definition of health claims
Is Non-GMO the same as USDA Organic? If a food is additive-free does that mean its Non-GMO? What does the term “natural” really mean? All of these health claims sound like they would give us enough confidence to distinguish a food as healthy. Many health claims however, are unregulated and can mean virtually anything.
3. Avoid foods with more than 5 ingredients
When you’re trying to decide if what you’re about to pick up is healthy, chose foods that have 5 or less ingredients. Turn the food over to the nutritional label and count how many ingredients it has. If it has 5 ingredients or less it’s highly likely that your product is minimally processed and highly nutritious.
Some more resources to check out:
- The Ultimate List of Must Read Nutrition Books
- 10 Proven Secrets to Help You Lost Weight Without Exercise
Myth: Eating healthy is too expensive
Contrary to popular belief, eating healthy is a lot more affordable than most people think.
A good resoure to utilize is Leanne Brown’s award winning book, Eat Well on $4/day Good and Cheap.
She breaks down the myth that eating healthy is expensive and shows you how you can do it with a little bit of creativity.
How does this book help you to eat healthier and lose weight?
This ebook is a great tool for weight loss for several reasons:
- All recipes are easy to make that don’t require cooking experience
- You can cook tested, healthy recipes for less than $4 per day
- You will learn how to incorporate fresh foods for future healthy eating
Leanne empowers you to make sound, fundamental diet changes that will benefit you the rest of your life.
This book is not limited to the experienced chef. It has been designed so that everyone looking to healthy that can do so easily.
Download this ebook, save it and share it with all of your friends and family who want to eat healthy for the rest of their life.
Myth: Doing situps will help you lose belly fat
Spot reduction is the myth that you can lose weight in a particular area of your body willingly. i.e. I want to lose belly fat so I am going to do an excessive amount of situps.
This theory dates back to its original publication in 1895 but has lacked any scientific support since then.
If you want to lose weight in a specific area you must:
1. Increase protein consumption: High-protein diets have shown to increase metabolism and thus help you lose weight.
2. Reduce carb consumption: Reducing carb intake will lower insulin levels, which will prevent weight gain in the first place.
3. Increase physical activity: The ACSM recommends 150 minutes per week of moderate-intensity aerobic exercise for weight loss.
Myth: Eating before bed will make you fat
The conventional belief states that eating late at night will lead to weight gain because you won’t be able burn off the calories before bed. However, research doesn’t support this.
In fact, some evidence shows the total calories you consume (in a day) is more important than the time that you consume them. One study gave Monkeys between 5% – 65% of their daily calories at night.
“Those who ate most of their food at night were no more likely to gain weight than those who rarely ate at night”
Not only does this show that eating at night is no more likely to cause weight gain than eating during the day, it reshapes the health recommendations of eating smaller, more frequent meals throughout the day.
A better solution:
Focus on the quality of your calories rather than the quantity. A great strategy to practice is Michael Pollan’s, 7 rules for eating. One of which is, “Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.”
For additional tips, checkout the New York Times Best Seller, In Defense of Food.
THE BIGGEST WEIGHT LOSS MYTH OF ALL
I’d really like to know what is your biggest weight loss “myth.” How did you mange to overcome it? If you’re struggling to lose weight, don’t hesitate to post a comment and let me know how I can help you.