21. 7 Weight-Loss Myths That Could Be Holding You Back

So just how do you lose weight?  

Substitute diet soda for regular soda, eat low fat foods, just cut your carbs. These ideas are false and today we’re digging into 7 weight-loss myths that could be holding you back.

These myths are food and diet industry propaganda that make and keep us fat and sick. Could these myths be holding you back from achieving your health goals?

Join me in this episode as I discuss 7 weight-loss myths that could be holding you back from achieving your health goals and provide some clarity on your current frustrations for losing weight.

Here’s a sneak peek of what’s in this episode:

• [2:15] Lies by the food industry combined with questionable government policies based on food industry lobbying are the major causes of our obesity and diabetes epidemics.

• [2:25] Over 40% of Americans and 30% of Canadians are obese.

• [3:10] Each person has a different set of hormones, metabolism, lifestyle factors, and other potential underlying health issues that could all play a role in how much weight he or she loses. 

• [3:36] Don’t expect to see immediate weight-loss results the second you start eating healthy or 1 week into your diet.

• [4:12] Cutting out carbs altogether can actually make you gain weight because you’re missing out on filling fiber which has been proven to help you slim down.

• [4:33] Carbohydrates are made up of carbon, hydrogen, and oxygen. Carbs are actually essential as they’re our main source of energy.

• [4:51] The other thing about low-carbs is that this compels you to buy foods that have low-carb on the label. These foods that claim to be low-carb but are still high in fat and other damaging stuff that wrecks your health.

• [5:06] Complex carbs like fresh fruit, sweet potatoes, quinoa, brown rice, beans, and lentils are what our body naturally craves because it is what our brain uses to function properly.

• [5:25] Just avoid simple carbs and anything that’s white. So we’re talking about all the processed foods.

• [6:19] Your thoughts lead to your feelings which lead to your actions.

• [6:37] By telling yourself that you can’t or shouldn't eat a particular item, you can fall into a deprivation craving binging cycle followed by guilt.  

• [7:35] You should fear eliminating fat from your diet more than you should fear eating it. With that said, all fats are not created equal. 

• [8:06] Diets high in monounsaturated fats can help with weight-loss and may reduce risk factors for heart disease.

• [8:59] Polyunsaturated fats sources include cold-water fatty fish such as salmon, tuna, sardines, and seeds. 

• [9:17] Salmon is one of the best foods for your brain and your waistline. It’s a great source of protein and there’s also a rich source of Omega-3 fat.

• [10:10] We need fats for healthy cell membranes, to make hormones, and to regulate inflammation and metabolism.

• [11:09] Diet pills are at best, ineffective, and at worst, harmful for your health.

• [11:24] Weight-loss surgeries including gastric bypass or gastric sleeve can be incredibly successful but not everybody is a good candidate. 

• [11:47] Unless prescribed or recommended by your doctor, don’t rely on diet pills or weight-loss surgery to lose weight quickly.

• [12:04] Changing your thoughts can actually change how your brain communicates with the rest of your body.

• [12:44] The obesity research community is becoming increasingly aware that the artificial sweeteners used in diet soda, aspartame, and sucralose, for instance, lead to hard to control food urges later in the day.

• [13:14] Try weaning yourself off by switching to sparkling water and flavoring with lemon, cucumber, and fresh herbs. You could even drink chilled green tea which is an effective fat burner. 

• [13:34] Among the overweight and obese adults study, those who drank diet soda ate more calories than those who consumed sweetened or regular soda. 

• [14:12] Diet sodas raise the risk of diabetes more than sugar-sweetened sodas.

• [15:52] The body uses and stores calories differently depending on the nutrients each food is comprised of.

• [16:20] Protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digestion process and post-meal calorie burn spikes by as much as 35%.

• [16:44] Getting too many of your calories from desserts can leave you hungry, fat, frustrated, and overweight. 

• [17:56] The composition of the food you eat is what matters.

• [18:15] When it comes to health and fitness, motivation is nothing more than a word and it’s used both as an upper or as a downer. 

• [19:42] Those thoughts are always going to be there, it just comes down to how you manage them so that they don’t have power over you and wreck your weight-loss goals.

 

 

Quotes:

• Seeing noticeable results could take time so just be patient with yourself.

• “All calories are the same” is one of the biggest weight-loss myths or lies that we’ve been told. 

• The quality of your food matters more than quantity.

Links mentioned in this episode:

Shed and Shred Bootcamp

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