Fat Loss: Facts and Myths

There are tons of diets, fad cleansers, tips and secrets that allude to quick weight loss. In truth, fat loss requires healthy diet/eating habits and exercise. There is no quick fix. Let’s take a closer look at some facts and myths about losing weight and reducing body fat. Fat Loss: Facts and Myths The number one topic I hear about on a daily basis is “carbs”! Good? Bad? Myth #1: In order to lose weight you need to cut out most, if not all carbs from your diet. This is the furthest thing from the truth. Granted, yes if you do cut carbs from your diet and stick mainly to eating protein you will lose weight at first. However, this is not a permanent solution to fat loss. In fact, your body needs the carbs to use as fuel for exercise. Your body also uses carbs for daily bodily functions and depriving your body of these much needed carbs will throw your body off balance. The problem is not carbs itself, the problem is what kind of carbs and when are you eating them. Fruits, vegetables, and whole grains; these are the kind of carbs you want to eat. Processed sugars or white bread are the types of carbs that spike your blood sugar and typically stay in your body to be stored as fat. Another thing to consider is eating carbs at the right time of day. Eating carbs right before bed is not a good idea since your body is resting and those carbs can turn into fat. Eat a majority of your carbohydrate intake before exercising or before you start to rest for the night. Myth #2: Fat is bad for you. This is half true, half false. Your body needs fats for protection of nerves, organs, and your brain. Fat surrounds your organs and nerves and this is a healthy fat to have. The bad fat is called white adipose tissue, Google it. This is the excess stored fat. The fat we don’t want covering our bodies. Believe it or not, there are actually healthy fats for you to eat. All healthy fats come from plant oils, nuts, and fish. These sources give you the poly-unsaturated and mono-unsaturated fats. Unsaturated fats are the healthy fats. Eat more of these and less saturated and trans fats. For you men, it is ok to get some trans fat from red meat as this actually helps to boost testosterone levels. Your daily intake of fat should be anywhere between 20-30% for a healthy level. Myth #3: It’s ALL about calories. Theoretically this is true. Basically one pound of fat equals 3500 calories. If your body burns 3500 more calories than it intakes in a week, theoretically you will lose one pound of fat. This is true. But it is also much more than just the calories, it is about the type of food you put in your belly. With just the calorie theory, you could possibly lose weight going on a donut diet, eat only one donut a day and your calorie balance is in the negative. This might work for a week, maybe two. When your body is not receiving the proper nutrients your body systems begin to work improperly, this includes your metabolism. Your metabolism is really what controls how much weight you are going to lose. You really need to eat the right foods, in the right portion to properly lose weight. If you are not feeding your body correctly it will not respond to losing weight permanently. There is no secret to permanent weight loss. If you want to lose weight and keep it off you have got to work for it. Permanent weight loss is going to be a mixture of 3 things: Eating healthy, weight/resistance training, and cardio. If you eat sensibly and exercise 3-5 times a week, you can transform your body permanently. These fad diets and supplements such as HCG only offer quick temporary weight loss. If you lose weight and want to keep it off, it needs to be a lifestyle, it is something you do every day. Once again don’t get me wrong here, I am NOT saying don’t ever treat yourself to pizza, ice cream, beer or whatever you like, but make it that, a treat. Do not over do it, do it in moderation.