Advertising
Advertising

The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss

The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss

In the world of health & fitness, we’re currently facing a supreme irony: We are more obsessed with health, fitness, and weight loss than ever, yet we are also fatter than ever. This is largely due to our priorities being totally out of whack. The common question people ask is “what more can I do to improve my health & fitness?”

This approach is totally wrong.

The much better question to ask is “what can I stop worrying about to make improving my health & fitness easier?” If the strategy at hand to achieve a goal is simpler, easier, and less time consuming, the more likely you are to succeed. That’s just basic logic.

Advertising

With that sentiment, I’m going to share with you the top five things people worry about that don’t actually matter for weight loss. The less nonsense you worry about, the more effort you can focus on the true weight loss fundamentals that matter. Before I get into it, though let me share my personal results in applying what I’m about to share in this article:

simple weight loss before after

    That’s 7 months of solid progress, during which the following was true:

    Advertising

    • No food type restriction. I ate whatever I wanted (with reasonable moderation)
    • No cardio
    • Weight lifting in the gym 2 – 3 times per week, no longer than 45 minutes per session
    • No meal frequency/timing restriction. There were plenty of huge carb heavy meals late at night
    • Plenty of gluttonous restaurant meals and family dinners

    You’re thinking… “this contradicts everything I know that someone ‘should’ do to lose weight, how is this possible?” Well, as I said, people’s priorities are generally speaking way out of whack when it comes to weight loss. To help get things back “in whack,” here are the top 5 things people worry about for weight loss that don’t actually matter.

    1. Meal Frequency

    Perhaps the most pervasive and damaging fitness myth is that one needs to eat small frequent meals to upkeep the metabolic fire, else enter fat loss stalling “starvation mode.” Let me be clear, there is absolutely zero scientific evidence that this is true. No ward based clinical trials have ever showed that manipulating short term meal frequency influences weight gain/loss or one’s metabolic output. In fact, in reality it takes over 3 days of fasting before there is a measurable decrease in caloric expenditure.

    2. Meal Timing

    Similar to #1, there is no scientific evidence that short term meal timing influences weight gain/loss. As long as your overall caloric intake is under control, it doesn’t matter if you’re pounding carbs at 10:00am or 10:00pm, or if you eat breakfast when you first wake up or after noon.

    Advertising

    3. Food Selection

    All aboard the fad diet train! Hucksters would love for you to believe that their special food type diet holds the magic key to weight loss: Paleo, Gluten Free, Vegan, Low Carb, Low Fat, the list goes on and on. But, aside from a small metabolic and satiety advantage garnered from higher protein intake, the food you eat for weight loss really doesn’t matter all that much. A nutrition professor shows us this with his ground breaking Twinkie weight loss diet.

    I’m not saying you can eat whatever you want, or that healthy eating isn’t important. Just understand that a “clean” diet in excess is still a diet in excess. To lose weight, you have to eat less than you burn, one way or another. And, a little junk here and there won’t stall weight loss, as long as you’re maintaining that negative energy balance.

    4. Exercise

    Of course you need to exercise to lose weight, right? No, you don’t. If you’re burning more energy than you’re consuming over time, you’ll lose weight. It doesn’t matter if you do it by increasing your caloric expenditure with working out, or if you decrease your caloric intake by eating less. They are both means to the same end.

    Advertising

    Don’t take me as saying exercise isn’t important. It is, of course, but do understand that begrudgingly adhering to an unsustainable hour+ a day of cardio regiment is not necessary for weight loss. Rather, focus on doing exercise that you enjoy, makes you feel good, and improves your health. Exercising with the primary goal of weight loss is not an effective strategy.

    5. Too Much Carbohydrate or Fat Intake

    The crux of virtually every fad diet is the ostensible restriction of carbs or fat. Too many grams of a so called boogeyman nutrient and you’ll stall your weight loss. It’s bogus. You can only eat too much fat or carbohydrate insofar as you’re eating too many calories. As long as your caloric intake over time is under control, it really doesn’t matter how much of each you eat. Optimal fat and carb intake depends on the person, their activity levels, and their lifestyle. Don’t pigeonhole yourself into ostensible macronutrient restriction to adhere to a fad diet. Do eat in such a way that you feel/perform your best. That optimal way will be different for everyone.

    Conclusion

    At the end of the day, if you’re eating less calories than you burn over time, you will lose weight. It’s pretty much a scientifically infallible truth at this point. No matter what else you do, if that condition is met you will lose weight.

    The take home point: Stop worrying about anything else, especially if it comes at the expense of worrying about that.

    More by this author

    The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss The 10 Easiest And Most Effective Tips For Weight Loss 10 Great Weight Loss Foods That Are Really Easy To Prep

    Trending in Fitness

    1 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 2 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 15 Fitness Goals That Will Help You Live a Healthier Life This Year

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

    Advertising

    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Advertising

    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

    Advertising

    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    Advertising

    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

    Read Next