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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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          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 January 17, 2019

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

          Why Is It Hard to Live A Peaceful And Happy Life?

          Our Habitat Has Become Too Technological

          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

          Too Many People Don’t Want to Unplug

          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

          Listen carefully:

          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

          8 Mindfulness Exercises to Start Practicing

          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

          Are you ready for it? Let’s go!

          1. Pray Daily

          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

          Pray. You won’t regret it.[5]

          2. Pay Attention to Your Inner Thoughts

          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

          This article can guide you to beat negative thoughts:

          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

          3. Smile Often

          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

          The moment that you smile unconsciously, you then know that you are truly happy.

          4. Organize Your Working Desk

          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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          5. Celebrate Your Friend’s Victories

          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

          6. Listen to Your Spouse/Partner

          God put someone in your life for a reason. You might as well listen to him or her.

          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

          7. Give Yourself a Break from Technology

          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

          How do you do that? This is my formula:

          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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          If you score more than 35, you need to take action immediately.

          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

          8. Go Exercise

          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

          12 Benefits of Regular Exercise You Should Know

          The Bottom Line

          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

          It is possible to live a happy and peaceful life. It only depends on you.

          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

          More Resources About Mindfulness

          Featured photo credit: Lesly Juarez via unsplash.com

          Reference

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