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5 Weight Loss Myths that Persist

Here are 5 fat loss myths that people still fall for.

And a few truths that will get you where you want to be.

This is a Myth: Do more Cardio to lose weight.

Well, exercise burns calories and you might use your stored calories (body fat) for fuel IF you're eating in a caloric deficit. But it's almost impossible to drop a significant amount of weight/fat through cardio alone. AND, if you do too much cardio, you might find yourself hungrier and craving sugar, which can be hard to resist.

  • "You can't outrun your fork." Boom, there it is. (Most women training for a marathon do not lose weight despite doing a TON of running. Totally not fair, I know.)

  • Increase your lean muscle with weight training.

  • Focus on a program of proper nutrition and exercise.

This is a Myth: A special food(s) or supplement will help you lose weight.

There are healthy foods and unhealthy foods, but zero foods or nutrients that will magically cause you to lose weight. There are some supplements that will give your body important nutrients that you might be missing, and some can decrease your hunger and sugar cravings, give you more energy for workouts, and even some thermogenic fat burners. But, to lose a lot of body fat, it's about consistency over time with proper eating and exercising and staying in a calorie deficit to use your stored body fat as fuel.

  • Eat real food, and take quality supplements.

  • Focus on a program of proper nutrition and exercise.

This is a Myth: Lots of crunches will flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. Training your abdominal muscles and having your entire core (your torso) be strong is important, so exercises are part of the overall fitness equation. But, in order to have a flatter tummy, focus on burning off the layer of fat that is covering up your abs. And that's mostly nutrition issue.

  • Don’t obsess about crunches. Train your core muscles and all of your other major muscle groups.

  • Focus on a program with proper nutrition and exercise.

This is a Myth: Diets don't work

Diets (that focus on caloric restriction) actually work GREAT for weight loss! Ask anyone who has done a "diet" for a long period of time, and they'll tell you that they lost weight. It's what happens AFTER the diet.😱 People often have a "On or Off" mindset, and when they are done with the diet, they go back to old unhealthy eating habits and gain all the weight back... and then some.

  • Avoid "all or nothing" mindset and eat healthy 80-90% of the time as a lifestyle, not a diet.

  • Learn new skills and cultivate behaviors that will allow you to maintain your results instead of going on and off diets.

  • Use periods of caloric restriction as a tool to guide your eating choices for weight loss and maintenance, not as a temporary fix for a long term issue.

  • Focus on a program of proper nutrition and exercise.

This is a Myth: You have to avoid carbs to lose fat.

Carbohydrates have been given a bad rap, which is unfortunate because you can eat carbs while losing weight. The key is to stick with whole food (oats, brown rice, beans, etc.) while avoiding processed and refined flours and sugars.

  • Don’t swear off all carbohydrates—instead stick with wholesome carbs.

  • Eat a healthy diet that gives you proper ratios of healthy carbohydrates, fats and protein so that you feel GOOD, not low-energy and hungry.

  • Focus on a program of proper nutrition and exercise.

Now that you know what not to do, it’s time to discuss that proper nutrition and exercise program!

Here are the first 3 simple steps:

DO THIS FIRST: Cut out the junk food.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. AND look at the beverages, too. Once the junk has been cleared out, don’t buy any more of it. Remember that your health, as well as your weight, depends on what you eat.

DO THIS SECOND: Focus on whole, real foods.

Replace the junk food with plenty of the following: cooked and raw vegetables, small amount of fresh organic fruit, whole grains/beans, moderate amounts of seeds and nuts, and lean proteins. Clean eating really is that simple.

DO THIS THIRD: Train with an experienced professional, like me.

You’re ready to get into great shape and I will make that happen for you. My program is focused on nutrition that will help you get healthier and leaner, and smart, safe and effective exercise. You can try to figure it out on your own, or let me help you give you the short cut to your results.

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