5 Weight loss myths debunked

There is no such thing as a quick and easy weight loss solution. One of the biggest misconceptions out there is that short term fixes will guarantee long term results.  Beware of all the products and services out there offering these claims.  Today I’m going to address five weight loss myths and how you can tackle them.

1.If you diet and exercise consistently, you’ll never gain weight

This may have been true when you first started making lifestyle changes, but it won’t stay that way forever.  Your metabolism slows down gradually every year.  The biggest change will happen around the age of 40.  It varies by individual.  Some people can get away with it more so than others.  You need to change with the times and adjust accordingly to avoid plateau.  You won’t be exercising the same way you were doing 5, 10 or 20 years ago, right?  Keep your food and exercise plans flexible.

2. Snacking is bad for your health

Snacking in between your meals will prevent you from bingeing or overeating later.  It’s important to eat smaller meals throughout the day to keep increasing your metabolism. Snacking has gotten a bad rap from the junk foods sold at vending machines at work. This does not have to be the case if you prepare ahead and bring your own healthy snacks.  Examples can be a handful of raw or roasted mixed nuts with fruit, whole grain crackers with hummus or almond butter, veggies with greek yogurt, greek yogurt with berries, and lowfat cheese with fruit.  There are plenty of healthier options aside from processed cookies, chips and sweets.

3. All carbs are bad

All carbs are not created equal.  You’d want to avoid the processed carbs as much as possible.  These are high in white sugar and white flour.   Substitute instead with whole grains, brown rice, beans, quinoa, sweet potatoes, fruits and veggies which are high in nutrients and fiber.  Eat most of your carbs throughout the day when you are more active.  Eating good or complex carbs with protein will help keep you fuller longer. Also, your body uses carbs as fuel during exercise so it’s important you do not eliminate them from your diet.


4.  Fat is bad

Just because you’re trying to lose fat does not mean you should avoid it completely.  Good fats are an important part of a healthy diet.  They keep our skin soft, provide essential fatty acids and also give us the fuel we need for energy.  These can be found in olive oil, coconut oil, nuts, seeds, fish and avocados.  Cut down on the fats found in fatty steaks, processed foods, cakes, cookies, ice cream, fries which can lead to clogged arteries, diabetes and heart disease.  In my personal experience over the last five years, I noticed that when I increased my intake of good fats into my diet, I had more energy and became even more toned.


5. Situps  or Crunches will make you lose belly fat

This is probably one of the biggest myths that people still believe today. You can do a million crunches or situps and you will not get the abs you want.  Abs are made in the kitchen and requires a combination of healthy eating and the right exercise program to give you those toned abs. Building lean muscle overall is key.  Spot training definitely won’t give you that six pack.  Methods involving strength training, HIIT Training and kettlebell training where you learn to use several muscle groups at once to build strength and endurance will yield much better results.  Check out my previous blogs on short workouts and core training for ideas.  I also post quick workouts on Instagram and Facebook to help you burn fat and get fit.  I will focus on healthy meals in my next blog so make sure you’re signed up to get the scoop.

Weight loss is a process.  If you want long term results, you need to make healthier choices and adopt positive habits.  It take a lot of experimenting to see what works well for you.  Don’t worry about the latest trend or what some celebrity is doing. Do what works for you and don’t be so hard on yourself. Embrace the process.  You will get there!

Have a great week,

Cindy Lai Fitness



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