One of the reasons why I am so passionate about nutrition is that my studies and my constant research and learning helps me be able to set the record straight. So many people have so many differing opinions of what we should eat, how much we should drink, when we should eat etc… that is becomes so totally overwhelming and confusing and who knows what to believe! So today, I hope to set a few things straight. Feel free to leave a comment below if you want to add anything or would like me to further clarify.
Skipping meals does NOT help weight loss.
Skipping meals wreaks havoc on our nervous system, our endocrine system and more! So you’re really not doing yourself any favour! From my own clinical experience, I have had most success in terms of weight loss, balanced blood sugar levels and cravings, with clients who eat 3 balanced and satiating meals a day with a snack in between each if necessary.
A diet that worked for a someone else won’t necessarily work for you.
We’re all different biochemically and physiologically, resulting in varying metabolisms and varying needs. Your body will break food down differently to the person next to you, depending on factors such as digestion and liver function. Know that what works for you sister, uncle or a person you follow on instagram, won’t necessarily work for you!
You don’t need to cut out any food groups.
Include ALL the macronutrients; protein, fat and carbohydrates. All are essential to not only weight loss but also the ability to function optimally on a daily basis. Choose quality sources of protein, wholegrain carbohydrates and unsaturated sources of fat.
Eating fat WILL NOT make you fat.
The body NEEDS fat! It is the most concentrated source of energy to the body. If we don’t consume enough we put ourselves at risk of nutrient deficiency as fat is required to absorb the fat soluble vitmains – A, D, E and K. It is an important part of the weight loss journey for many reasons. One of these reasons is that healthy fats take longer to digest in the body, leaving us satiated for longer, therefore we are less likely to reach for a less-than-desirable snack to pull through until our next meal.
Weight loss is not about eating less, it is about eating smarter.
When it comes to weight loss, most people tend to limit their food intake. However, in order to shift the weight, we need to be meeting our energy intake requirements. If we don’t, the body tends to go into somewhat of a ‘starvation mode’ where it holds on to everything it can get in a bid to function minimally on a daily basis.
Avoid calorie counting if you can.
Our bodies are not made to be calorie counting machines. It is important to remember that not all calories are created equally. Different foods go through different metabolic pathways and have direct effects on fat burning mechanisms and the hormones and brain centers that regulate our appetites. Rather than counting numbers, focus on ensuring you choose nourishing and nutrient dense wholefoods. The body burns fat more efficiently when fed wholefoods. Also, avoid anything labeled ‘diet’, ‘lite’, ‘low-fat’, ‘fat free’ etc. These nutrient claims generally signal increased sugar, sweeteners and/or artificial additions. You can read more on that here.
Don’t increase the high intensity exercise.
Over exercising can actually do more harm than good when it comes to weight loss. The key is to move often, but smarter. Over-exercising can cause our cortisol levels to rise, which leads to fat storage often in the places where we are trying to drop the weight. Instead aim for balance, perhaps you do high intensity exercise twice a week, a walk in the fresh air twice a week and stretch twice a week. Find what works for you and stick to that. Remember, too much of one thing is not ideal.
You don’t need a gym membership to lose weight.
Yes movement is key. But I’m talking mindful movement, which for some, like myself, does not involve a gym. For me, I love my movement outdoors. I love a good hike in the fresh air, a cycle along the coast, a walk with the dog, a swim in the ocean, a skip in the park and more! If you prefer a gym setting, that is absolutely fine! If you don’t, please know that that does not need to be a limiting factor in your weight loss journey.
You don’t need to spend a fortune on the latest superfoods.
In my eyes, a tomato is a superfood. A sweet potato is a superfood. A warm slice of freshly baked wholegrain sourdough is a superfood. You don’t need to spend a fortune on the latest powder that promises you lose 3kg in a week. These are often unsustainable and only draw on the personal budget. I know some would disagree and that is okay, but my view of weight loss is just a lot of fresh produce, wholegrains, quality protein and healthy fats. Real wholefoods. Seasonal produce. Of course, in some cases powders or the like may be warranted, but in most simple wholefoods will do the job.
Sleep does help with weight loss.
Sleep is an imperative character in any weight loss journey. Sleep helps to regulate the hormones that control our appetites. When we don’t get adequate sleep, this balance becomes interrupted and the body releases the nasty ‘ghrelin’ hormone which stimulates hunger. Lack of sleep also slows down the metabolism which leads to weight gain over time. Try and aim for around 8-10 hours of quality rest per night and remember the old saying “every hour before midnight is worth 2 after!” Hormone balance is important too. You can read more about that here.
Quick fixes are not the answer.
Whether it is a juice cleanse, a meal replacement bar, a powder that solves all your problems after a week of use….whatever it is, any of these quick fixes really are not the answer. Yes, sometimes they do kick start you on your health journey. Yes, sometimes you may see the results that you’re after. But often, they are not sustainable and you’ll find that soon enough you will fall back into the habits you and prior to these quick fixes. Also, they can be very nutrient limiting and can put you at risk of nutrient deficiency which can have a negative impact on your weight loss journey. It is important to know that the most effective changes are the ones you can implement and maintain for the entirety of your life.
So the moral of the story; consistency is key; don’t overthink it; simple is best. Of course, if you are wanting to shift some weight, I always recommend you do so under the guidance of healthcare practitioner. Get in touch if you would like some more information on how I can help you.