5 myths about weightloss

Understanding these myths and putting them to bed once and for all will not only help give you clarity and accelerate your results, it will make the process a whole lot more enjoyable too!

MYTH 1

You need to eat 6-8 small meals a day to boost your metabolism and lose weight.

There is no scientific evidence to support this. You can choose how you split your calories up over the day. 3 large meals, 6 small meals, skipping breaky - it doesn’t matter, it’s a lifestyle choice. As long as you conclude your 24 hour period in an overall slight but not extreme calorie deficit, you will lose weight.

MYTH 2

Intermittent fasting will speed up your rate of fat loss.

Again, there is no scientific evidence to support this. Fasting helps some people who don’t enjoy breakfast or feel hungry in the mornings to adhere to their calorie deficit. For others, fasting makes them miserable, hungry and low energy causing them to overeat at other times of the day. If you enjoy breakfast, eat it. If you don’t feel hungry first thing in the morning, skip it, just make sure you have a plan for your first meal later in the day.

MYTH 3

I need to do cardio on an empty stomach to lose body fat.

Also known as ‘fat-burning’ cardio. This is a commonly misunderstood concept thanks to people getting confused between dietary fat as a fuel source, and fat stored on the body. They’re not the same.

Dietary fat is the bodies secondary preferred fuel source (carbs are the first), but that doesn’t mean that doing cardio on an empty stomach will ‘burn the fat’ from your body faster.

Body fat, is fat stored on the body (also known as adipose tissue) from consuming more energy (from all macronutrients) than the body uses in a day. To lose this body fat, you must burn more energy than you use in the day - this is best achieved through eating in a calorie deficit.

MYTH 4

I need to count all macros (fats, proteins and carbs) to lose weight.

Whilst tracking your food is beneficial in learning how much your body needs in order to lose/maintain weight, as well as the caloric and nutrient density of foods - tracking all macros is not essential for fat-loss.

I recommend my clients only track their calories and protein when weight-loss is their goal. This means I give them a calorie and a protein target, they hit their protein target and then choose how they make up the rest of their calories.

This is not only easier, it’s a whole lot more enjoyable and therefore sustainable.

CALORIES: determine weight-loss/ maintenance/ gain
PROTEIN: preserves/ builds muscle, boosts metabolism and provides fullness
CARBS: the bodies preferred energy source, supports gut health (from fibre)
FATS: secondary energy source, regulate hunger, healthy hair, skin nails, brain function

MYTH 5

As long as I’m working out regularly, I don’t need to make changes to my diet.

Weight is lost in the kitchen, bodies are made in the gym.

We significantly overestimate the impact of exercise on fat-loss because it’s hard. We think it’s doing a lot more than it is. And we underestimate the impact of our food choices, because eating is pleasurable.

Completely disassociate exercise from fat-loss in your mind altogether and THAT’s when you will see serious results. If you get your diet right, commit to whatever exercise you enjoy consistently and watch your results take care of themselves!

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