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The 3 Worst & Most Common Weight Loss Tips That Everyone Believes

The 3 Worst & Most Common Weight Loss Tips That Everyone Believes

You’ve heard it. I’ve heard it. Everyone’s heard it. In fact, it has been so common for so long that most people’s understanding of weight loss now looks something like this: Calories In – Calories Out = Body Fat. Sounds good, right? I mean, it’s simple and it makes sense.

But then how do you explain your skinny friend that eats everything in sight and doesn’t gain a pound. I bet she even complains about it.

Skinny Friend Meme

    Myth #1: Eat Less to Lose Weight

    And how come every time you diet and lose a little weight, you gain it all back?

    Well, when we peak behind the curtain of the “eat less to lose weight” advice we find that it’s based on several false assumptions.

    False Assumption #1: Calories in & calories out are independent.

    The basic idea here is that you burn the same amount of calories no matter how many calories you eat.

    The normal amount of calories you burn is called your basal metabolic rate. It varies greatly and is affected by many factors such as exercise, non-exercise activity, oxygen consumption, and external temperature. The greatest factor affecting your metabolic rate, however, is the food you eat. You burn more calories when you eat more, and less when you eat less. This is known as the thermic (or thermogenic) effect of food.

    The Truth: Eat less to lose weight doesn’t work because your metabolism adapts to the food you eat.

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    Why? Because of Homeostasis, the defining characteristic of the human body. It is your ability to adapt to change. Your body makes adjustments to externalities in order to minimize effects and to return to its original state.

    That’s why most dieting efforts usually look something like this: you start eating less and begin to lose weight. Woohoo! But then over time the weight begins to creep back up. Or you just quit the diet because, let’s be honest, dieting is no fun.

    And for good reason. When you eat less your body adapts by slowing your metabolism, and then by releasing hormones that signal hunger. So you are burning less calories and are hungrier.

    Your body automatically resists weight loss because it wants to stay the same.

    False Assumption #2: A calorie is a calorie.

    This assumption stems from the first one, because if weight loss is all about calories then it doesn’t matter what type of calories you eat. Let’s take a deeper look at this.

    We don’t need science to figure this out if we just think about it for a minute.

    Butterfingers are hands down my favorite candy bar. I also love almonds; specifically Blue Diamond Wasabi & Soy Sauce Almonds.

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    Now you tell me, is it in any way reasonable to think that eating 1,000 calories of butterfingers (which is only 2 king sized bars) will have the same hormonal and physiological effect as eating 1,000 calories of almonds?

    Balanced Diet GIF

      The answer is no. Butterfingers ≠ almonds when it comes to your health. Different foods affect your body differently.

      The Truth: Eat less to lose weight doesn’t work because what you eat matters more than how much you eat.

      Myth #2: Exercise More to Lose Weight

      Since the 1980s, physical activity in North America has significantly increased, yet the obesity rate has risen even more sharply – indicating that exercise does not prevent weight gain. Let me say that again, as a society, we exercise more and are fatter than ever. Hmm.

      Exercise GIF

        There’s tons of research supporting this.

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        So, why? Well, it goes back to your metabolic rate. Exercise accounts for an insignificant portion of the total energy (calories) you burn in a day. The total amount of energy you expend (calories you burn) each day depends on multiple variables and the largest percentage is accounted for by basic tasks such as digesting food, breathing, pumping your heart, and maintaining body temperature – NOT exercise.

        The Truth: Diet, not exercise, does most of the work in weight loss.

        Quick note, it has also been proven that increased exercise leads to increased caloric intake. When you exercise you get hungrier and you eat more. Not that you shouldn’t exercise, you should. Exercise is important. It’s just not equally important. Diet matters more.

        Myth #3: It’s your fault that you aren’t losing weight

        We now know that you won’t permanently lose weight by eating less, nor will you lose weight by exercising more.

        Most leading weight loss theories are based on these assumptions, which is why they are failing in mass proportions. But instead of looking for reasons why the theories are failing, most “experts” prefer to blame you for failing the theory.

        At some point, you have probably believed that it’s your fault you can’t lose weight. You are too lazy. You aren’t actually exercising as much as you say you are. You don’t have enough self-discipline to stick to your diet. Or you are secretly snacking between meals.

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        Hopeless Dumbeldore GIF

          These accusations effectively make you a liar. They make you feel guilty and shameful for failing, as if your inability to lose weight is completely your fault.

          It’s not your fault that you struggle to lose weight and keep it off. It is the theory’s fault. We need a better theory.

          How Weight Loss Actually Works

          Two important factors. What you eat & when you eat.

          What To & Not To Eat

          • Definitely not sugar. I know, I hate it tool. But sugar is uniquely fattening and contributes no nutritional qualities. Food manufacturers are sneaky, so read labels. Here are a few ways sugar is disguised: high-fructose corn syrup, sucrose, glucose, fructose, maltose, dextrose, molasses, hydrolyzed starch, any other type of syrup. If you see it, don’t eat it.
          • Your Drinks Are Killing You, Softly. Sweetened drinks gotta go too, which is most: soda, juices, shakes, anything with added sugar. What should you drink? Water. But if you need some flavor (ahem, caffeine) in your life, then drink coffee & tea.
          • Stop Eating Refined Carbohydrates. Cereal is not good for you, despite what the heart healthy labels would have you believe (no, not even cheerios). A good rule of thumb is to avoid all processed foods. That includes bread, bagels, cookies, cake, donuts, biscuits, tortillas, muffins, crackers, pasta, and noodles. You can still eat carbs, just eat the good kind. Carbohydrates are found in veggies like tomatoes, broccoli, carrots, brussels, zucchini, avocados, cucumbers, asparagus, spinach, etc.
          • If You Need Dessert, Then Do Dessert Right. Eat fresh fruit, or a bowl of berries. Top it with whipped cream (full fat). This will allow some sugar in your diet but the fiber and substance of the fruit will keep you from overindulging and acts as a buffer against spiking your blood sugar. Have some dark chocolate, preferably that is over 70% cocoa – it’s good for you. Just remember that I said SOME.
          • Eat More Fat. This may seem weird or counterintuitive because it is completely contradictory to everything you have been told about nutrition your whole life. Fats can actually be protective because when eaten in conjunction with other foods they keep your blood sugar low

          There are good fats and bad fats, so be sure to get the right ones.

          • Natural oils: olive oil, coconut oil, anything of the like. No vegetable oil.
          • Real Butter, not margarine.
          • Nuts: almonds, walnuts, cashews, pistachios, etc.
          • Peanuts don’t count, they are actually legumes.
          • Full-fat dairy: whole milk, cream, full fat cheese, and avocados.
          • Low-fat dairy is heavily processed, unnatural and high in carbohydrates.

          When to Eat

          • At Meal Time. Very funny, but really. Set three meals per day and don’t snack in between! Eating between makes it hard for your body to clear the sugar from your blood. Besides, most snacks are highly refined foods like bars, cookies, muffins, or anything else that comes wrapped in plastic.
          • Consider Fasting. You have nothing to fear from fasting. You already fast every day! From the time you finish dinner until your first meal the next day you are fasting. Here are a few simple ways to start.
          1. Skip Breakfast. Breakfast is the most important meal of the day – to skip! Wait to eat your first meal at lunch time. This is known as intermittent fasting and is a very common practice. Not only does it give your body more time with low insulin levels and blood sugar, you will also avoid unhealthy breakfast foods like bars, cereals, muffins, biscuits, etc.
          2. Fast 1 Day per week. Pick one day per week and don’t eat anything for the whole day. Just drink water. Coffee and tea are acceptable too as long as you don’t add cream or sugar.
          3. Try a Fasting Mimicking Diet. Last year a study was performed at USC to see if the effects of fasting could be replicated with extreme calorie restriction. The answer is yes. The reason this is awesome because it is all the benefits of fasting without the burden of it, because you get some (very little, but some) food.

          With a little patience and the right understanding, permanent weight loss is a completely realistic goal. Go get it.

          Featured photo credit: By Anh Phan via Unsplash via unsplash.com

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          Last Updated on September 17, 2018

          10 Reasons Why You Should Get Naked More Often

          10 Reasons Why You Should Get Naked More Often

          Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

          1. It burns more fat.

          Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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          2. You’ll become comfortable with who you are.

          Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

          3. It saves you money.

          Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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          4. It increases your immune system.

          Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

          5. It makes you face your fears head on.

          People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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          6. You will feel better in your clothes.

          When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

          7. You will embrace vulnerability.

          When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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          8. You will show the world the real you.

          Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

          9. You will have fun.

          Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

          10. You can have intercourse with the lights on.

          Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

          What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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