Myth #1 - Eating Less will always result in weight loss.
The truth is this can cause your body to be calorie deficient and can even cause you to gain weight. According to an article on Nutrisense, "Prolonged low-calorie diets may lead to metabolic changes that could cause the body to adapt to the calorie restriction and prevent further weight loss. In some cases, under-eating may even result in weight gain." Many believe that intermittent fasting is the answer; however, current research does not consistently show that intermittent fasting is the preferred method nor is a continuously low-calorie diet for weight loss success. Studies also show that going for extended periods of time without proper fuel may increase cravings and lead to overeating when it comes time to eat again. Another study suggests that an eating earlier in the day may lead to greater weight loss versus beginning your daily activities in a fasted state. Breaking the fast by fueling in the morning leads to balanced blood sugars throughout the remainder of the day. When we fail to give our bodies fuel, our liver will continue to dump glucose as it strives to give your body enough energy to carry out the tasks you have set out to accomplish. This can be very hard on your pancreas, especially if you struggle with insulin resistance. This makes insulin resistance worse because your liver is continuously dumping glucose into your body, and your body is resistant to the insulin, which leaves it floating around in your bloodstream, wreaking havoc on your organs.
Myth 2: Low-Carb Diets Will Help You Lose the Most Weight
Low carbohydrate diets have held many names through the years, such as The Atkins Diet, The South Beach Diet, or the Keto Diet, among others. Low-carb diets may cause a more rapid initial weight loss for some people, but many studies have shown that overall weight loss over a longer period of time is similar to other diets involving caloric restriction alone.
Researchers have also debunked the idea that your body burns more body fat while on a high-fat and low-carb ketogenic diet, compared to a higher-carb, low-fat diet. However, if someone has diabetes or insulin resistance, there is some evidence that a lower carb approach may be more beneficial for multiple metabolic markers, including blood glucose, than simply reducing calories alone. This is where the THM Plan's approach for diabetics proves beneficial as they incorporate S helpers and Pulled Back E meals which are lower than the standard THM E meal while still focusing on getting in healthy carbs in smaller amounts that are less impact on blood sugars. Simply reducing sugar alongside including healthier carbohydrates from whole food sources within a balanced diet may have equal health benefits for some.
Myth # 3 - Counting Calories is the Best Way to Lose Weight
Not all calories are equal
Though different foods might have the same exact number of calories, they can have dramatically different metabolic impacts on your body.
Hormones also influence a lot about our weight. Sometimes, our hormone levels (thyroid hormone, insulin, cortisol, etc.) can be negatively impacted by how we eat or by other lifestyle factors, beyond just calories.
Myth # 4 - You Can “Burn Off” Poor Food Choices with More Exercise
While exercise has many benefits and should be incorporated in a healthy lifestyle, it won’t cancel out poor food choices. Failing to properly fuel your workouts may cause more harm to your metabolic health than good. According to an article on Nutrisense.com, "Studies looking at energy deficiency in sports-related activity found several concerning risks associated with under-fueling, including:
Lower resting metabolic rate
Dysregulated hormone levels
Poor bone health
Dietary intake, including the impact of diet on glucose regulation—can also impact hormones such as insulin that impact weight in ways exercise may not fully offset."
We don't want to punish our bodies for unhealthy food choices. That is why with the Trim Healthy Plan, when we find we have made an off-plan choice, we just count three hours and start again. We don't have to live in shame or punish ourselves with excessive amounts of exercise that can actually lead to greater harm to our bodies. We want to love the bodies we have been given! It's the only one we have, and we need to honor that gift!
Myth # 5 - There’s Nothing You Can Do to Change Your Metabolic Rate
There are several factors that can affect your metabolic rate such as age, genetics, the amount of lean muscle in your body, and the amount of fat tissue in your body. What does it mean to have a higher metabolic rate? Having a higher metabolic rate means your body uses food for fuel (instead of storing it as fat) quicker. So, how can you positively or negatively influence your metabolic rate? Some studies show that increasing lean muscle mass can improve insulin sensitivity, lead to better glucose regulation, and can increase your metabolic rate modestly. Talk about a win! Focusing on building lean muscle mass through resistance exercises can combat insulin resistance by improving your insulin sensitivity, helping with weight loss, and helping rev up your metabolism.
Myth # 6 - Weight Loss Supplements Are Mostly Safe and Effective
Unlike prescription drugs, dietary supplements are not required to be reviewed prior to being placed on the market nor are they required to have FDA approval. This means many supplements may be ineffective, dangerous or untested and may still end up on the market. Products like weight loss teas, gummies, or smoothies can contain a wide range of ingredients which makes it far more difficult to isolate the effects of each ingredient and understand how they work together as a whole.
Myth # 7 - Healthy Weight Loss Should Happen Fast
Fast results don’t always mean lasting or healthy results. Studies show that crash diets are more likely to lead to weight regain. Certain more extreme approaches to crash dieting may come with long-term negative health consequences which may result in having a hard time keeping weight off. This is why I like that the Trim Healthy Plan embraces that each person may be in a different season of their Trim Healthy journey and that this plan isn't a one-size-fits-all approach. Yes, there is a basic template to following the plan, but we have liberty to tweak the plan within the basic guidelines to achieve our personal goals.
Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing. Want my free Balanced and Nourished Living Tracker? It contains a list of several daily goals that can healthfully help you sustain balanced blood sugars while achieving your weight loss goals. Click here for your free copy today!
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