Read on for the most common weight loss myths and why you should cheat on them.
1. DITCH WEIGHTS TO LOOK LEAN
Women get stuck on the idea that lifting weights will make them big and bulky. It's the biggest myth of all!
2. EATING FAT WILL MAKE YOU FAT
There is no single macronutrient (protein, carbohydrate or fat) singlehandedly responsible for weight gain. The human body requires healthy fats for cell function, hormone production and immune function. Good fats also help with appetite control they slow digestion, letting you feel fuller for longer and preventing unnecessary snacking. Healthy fat food sources include: avocado, nuts and seeds, animal and meat products, extra virgin olive oil, coconut oil, grape seed oil and fresh flaxseeds.
3. WEIGHT LOSS IS ABOUT WILLPOWER
Willpower is a short-term strategy that can't be relied upon to lose weight. Instead focus on being healthy and feeling energetic not making unhealthy choices that lead to emotional eating, not exercising or drinking in excess.
4. SIT UPS WILL GIVE YOU ABS
5. CARBS ARE A NO-GO
Starches such as pasta, bread and rice often are avoided as a way to lose weight, but did you know when rice or potato is eaten cold it becomes a resistant starch? Resistant starch is not digested in the stomach or small intestine so it reaches the bowel intact. This can lead to several beneficial effects that contribute to weight loss including decreased blood insulin spikes after meals, decreased appetite and decreased fat storage in fat cells.
6. CHECKING SCALES REGULARLY WILL KEEP YOU ON TRACK
If you start an exercise regime and increase your muscle mass, it's possible that your weight could stay the same or even increase, even though you might be feeling and looking slimmer. It's good to know what you weigh generally, but maybe once a week or a fortnight should cut it. Keeping a journal of how you're feeling is a much better way to document progress.
7. YOU HAVE TO STICK TO A STRICT DIET
To sustain weight loss in the long-term, throw out diets all together and focus on eating when you're hungry and stopping when you're full. It will take longer to lose the weight but the loss will be worth the long term benefits.
8. JOINING A GYM WILL GET YOU THE RESULTS
You don't need to join a gym to achieve weight loss. Outdoor and home workouts can be just effective as long as there is variation and intensity you can get awesome results. Start with body weight moves and over time, expand your equipment arsenal to include dumbbells, kettlebells, suspension trainers or use the environment around you like chairs, benches or bars.
9. HIGH INTENSITY WORKOUTS GET RESULTS QUICKER
High intensity training, spin or boot camps might get your heart rate up but we need to combine them with activities (like yoga or walking) that lower our stress hormones. When we do too many high intensity sessions, we over produce cortisol and stimulate a blood sugar build up. Then if this isn't utilised, it gets deposited as fat (usually around the belly). The more cortisol we have, the more we get an increase in hunger levels too, thereby sabotaging weight loss efforts.
10. YOU HAVE TO EAT LESS TO LOSE MORE
The idea of consuming less to lose weight is a common misconception. When you feed your body less, it enters starvation mode and begins to hold on to every bit of food you eat, storing it away as backup energy in case the lack of food continues for a sustained period of time.