Myths are a waste of time. They prevent progression.
Weight Loss Myths
There are a lot of myths revolving around weight loss. Portion size, time of meals, how many meals, fruits, vegetables, etc. Most of these myths have come about from bad science and straight up random guessing. I’ll go over the most common weight loss myths and explain why they’re merely myths.
Over Eating Makes you Fat
Balancing calories in to calories out is the last thing you want to do when trying to lose weight. Eating too much of the wrong thing makes you fat, not eating too much food in general. In fact, the main hormone responsible for energy (calorie) storage is insulin. Insulin is released to lower our blood sugar. Carbs are converted to glucose (sugar) when they are digested.
Our body only uses a tiny bit of sugar at a time for energy, so the rest gets stored for later use. If we continue to eat significant amount of carbs through out the day, the stored energy will not be released and the new excess sugar will be stored in your fat cells. When that happens, we now store more energy (calories in) then we use (calories out).
Fat Makes you Fat
How our body stores energy is actually directly related to carbohydrate consumption. This is the fundamental fact to crush most weight loss myths. When we eat fat, we get full. If we eat a lot of fat, we stay full longer. Our body has no way to store saturated fat. When we eat carbs, our body converts it to glucose and stores most of it via insulin. Most of the glucose is stored, not used. We eat more carbs shortly after since our body is telling us we’re lacking energy. Then we repeat the same cycle.
Exercise is Good for Weight Loss
This is probably the biggest myth most gyms love. The less energy we have in our body, the more energy our body wants. That means the more exercise we do, the more energy our body requires. After a workout, we get hungry and need to refuel. If we eat carbohydrates after we work out, then we’re keeping insulin levels high and causing our body to repeat the energy storage cycle. Exercise makes us hungry and refueling isn’t going to make us fat, but refueling with carbs will.
How to Lose Weight Without the Myths
Weight loss isn’t that complicated. Stick with animal protein, animal fat, nuts and green vegetables. Avoid starches, processed food and refined carbs. Keep your carbs under 70 grams a day. Resistance training combined with a low carb lifestyle has been shown to increase weight loss results.