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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 November 18, 2020

          50 Habits of Highly Successful People You Should Learn

          50 Habits of Highly Successful People You Should Learn

          If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

          That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

          Here’re 50 habits of successful people you should learn:

          1. Believe It to See It

          Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

          2. See Problems as a Wonderful Gift

          While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

          3. Keep Looking for Solutions

          Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

          4. Remember It’s All About the Journey

          Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

          5. Feel the Fear and Do It Anyway

          There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

          6. Always Ask Productive Questions

          It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

          7. Understand the Best Waste of Energy Is Complaining

          Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

          8. Don’t Play the Blame Game

          Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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          9. Maximize Your Strengths

          Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

          10. Be in It to Win It

          Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

          11. Know That Success Attracts Success

          People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

          12. Actually Choose to Be Successful

          Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

          13. Visualize, Visualize, Visualize!

          You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

          14. Be a One-Off Original

          Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

          15. The Perfect Time to Act Is Now

          Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

          16. Keep Learning, Keep Growing

          Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

          17. Always Look on the Bright Side of Life

          Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

          18. Having a Bad Day? Do It Anyway!

          We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

          19. Sometimes Risky Business Is Needed

          Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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          20. Accept Challenge All the Time

          Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

          21. Make Your Own Luck

          In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

          22. Ignite Your Initiative

          While many people are reactive, successful people are proactive – taking action before they have to.

          23. Be the Master of Your Emotions

          Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

          24. Champion in Communication

          Consciously working on effective communication skills gets anyone closer to success.

          25. Plan Your Life Strategically

          Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

          26. Become Exceptional at What You Do

          To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

          27. Choose to Live Outside of Your Comfort Zone

          While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

          28. Live by Core Values

          Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

          29. Realize Money Isn’t Everything

          Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

          30. Don’t Get Carried Away

          Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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          31. Self-Worth Is Not Tied to Success

          Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

          32. Kindness Breeds Kindness (And Success)

          Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

          33. More Humility, Less Arrogance

          Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

          34. Change Opens New Doors

          People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

          35. Success Requires a Healthy Body

          It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

          36. Laziness Just Doesn’t Exist

          Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

          37. Resilience by the Bucket Load

          When difficulty strikes, most would throw in the towel, but successful people are just warming up.

          38. Feedback Is Just Another Chance to Improve

          How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

          39. Your Vibe Attracts Your Tribe

          If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

          40. Can’t Control It? Forget It

          Successful people don’t invest time or emotional energy into things which they have no control of.

          41. Swim Against the Tide

          Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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          42. Alone Time Is Valuable Time

          More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

          43. Self-Standard Is Higher Than Most

          Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

          44. Failure Isn’t Rationalized

          While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

          45. Down Time Is an Important Part of a Routine

          Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

          46. Career Isn’t Who You Are, It’s What You Do

          Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

          47. Be Interested in Only the Path of Resistance

          While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

          48. Follow Through

          Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

          49. Invest in All Your Dimensions

          We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

          50. Put Your Money Where Your Mouth Is

          To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

          So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

          Bonus: 5 Bad Habits To Quit

          More About Success

          Featured photo credit: Juan Jose via unsplash.com

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