6 OF THE MOST DAMAGING MYTHS ABOUT WEIGHT LOSS

If you've been trying to lose weight but you aren't getting anywhere, you may find that you've been buying into some common, but damaging, myths about weight loss. 

Ready to debunk the six most common myths about weight loss, and find out what you can do instead? Keep reading, and I'll share how I fell victim to one of these myths myself.

1. MYTH NUMBER ONE: THE ONLY WAY TO LOSE WEIGHT IS TO AVOID CARBS.

Carbs are essential! Carbs help your brain function, energy levels, and they help you build muscle. If you completely eliminate carbs, you’re actually going to feel very low energy,  lethargic and tired. 

Ditching carbs completely will not help you lose weight because your body needs a type of carbohydrate called fiber! High-fiber foods are more filling, they help control blood sugar levels, and can even lower cholesterol. Because high-fiber foods are “energy dense”, they actually help you lose weight.

If you eliminate carbs, your muscle mass is going to suffer as well. Your body needs to break something down in order to produce energy. Healthy carbs can act as that source, protecting the muscles from being broken down as the energy source.  

What to do: Instead of cutting out carbs all together. add healthy and high-fiber carbs. This is a great way to actually lose weight. You’ll want to focus on eliminating as many refined carbs and sugars instead. Replace white bread or processed foods with whole carbs like vegetables, quinoa, potatoes, whole grains, oats and beans. 

2. MYTH NUMBER TWO: IT DOESN'T REALLY MATTER WHAT YOU EAT AS LONG AS YOU COUNT CALORIES.

What you eat does matter. Counting calories encourages you to focus on quantity over quality. For example, 200 calories of ice cream is very different from 200 calories of veggies. I’m not saying you should never treat yourself, but do keep in mind that what you eat is much more important than the number of calories you’ve eaten. 

If you have a basic knowledge of macros, you’ll understand that your macro breakdown is specific to your goal. Your food intake is going to be completely different depending on what your goal is - whether you want to gain more muscle or lose more fat.  The quality of the calories that you're eating really does matter. 

What to do: Avoid empty calories! These can come from sweets or sugary drinks. You want to focus on food that provides nutritional value. Avoid processed foods, and aim for whole veggies, proteins, and complex carbohydrates

Want a customized macro count calculated by a professional macro coach? I'd love to help!

3. NUMBER THREE: IF YOU WANT TO LOSE WEIGHT, YOU'LL HAVE TO GO HUNGRY.

Skipping meals leads to irritability and, unfortunately, weight gain. This happens because going hungry increases the likelihood that you will binge eat. 

If you are struggling with dieting, this might be something you struggle with too. If you are restricting too much, or skipping meals, then you will constantly be hungry and hinder your progress overall.

What to do: Instead, you should focus on eating consistently and choosing healthy snacks. Focusing on lean protein and fresh produce like carrots and hummus or nuts and beef jerky. Check out my recent post on high protein snacks here!

4. MYTH NUMBER FOUR: CUTTING FAT FROM YOUR DIET HELPS YOU LOSE WEIGHT.

Despite popular belief, avoiding fat doesn't lead to weight loss. Healthy fats help you regulate your hormones. If you eliminate all fats, it will hinder your weight loss progress. 

I fell victim to this myth, myself, after I had my daughter, Mila. I cut a little too low on my fats because I was desperate to lose weight and feel like myself again. I noticed that my body wasn't moving in the ways I wanted it to and the scale also wasn't moving.  

When you cut fat from your diet, you may tend to replace it with starchy carbs and sugar that wreak havoc on your gut and are extremely addictive. Your body will continue to crave more and more! Cutting fat will likely lead to weight gain in the long run.

What to do: Eat healthy fats like ground flax seed, hemp seed, walnuts, avocado. All of these will help you feel satisfied after eating so that you don't feel the need to overeat. These will also help you lower your inflammation levels and keep your hormones in check. 

5. MYTH NUMBER FIVE: GOING GLUTEN FREE IS THE SOLUTION TO WEIGHT LOSS.

A lot of people don't know that many gluten free items are higher in calories and carbs, and lower in fiber. You are way more likely to overeat because these foods do not help you feel full. 

If you have an allergy, or if going gluten-free is important for your health, then you should absolutely cut gluten from your diet. The important thing to know is that this does not mean you will automatically lose weight. 

Just because it's labeled “gluten free” doesn't necessarily mean that it's healthier for you.

What to do: If you are gluten free, make sure that you have good delicious and nutritious recipes.  It is important to focus on eating whole unprocessed foods. You can always check out my Nourish cookbooks for gluten-free or dairy-free options variations for every recipe!

6. MYTH NUMBER SIX: HEALTHY FOOD DOESN'T TASTE GOOD.

Does it feel like healthy foods taste bland? Are sugary and fatty foods the only food you really enjoy? I can help you enjoy your food more, you just have to know how to use your spices and creative ingredients. Check out my free Nourish recipes for some of great, healthy options! 

What to do: Take charge of what you put in your body. When you start eating healthier you'll notice the sweetness of a berry or the tartness of a cherry or the citrus of an orange and you’ll really start to appreciate these flavors. It might take time, but you'll notice as you start making healthier choices, they’ll begin to taste better too!

Remember, being healthy and feeling your best isn't about restriction or cutting out major food groups. It's about getting as many healthy nutrients in your body as you can!

Want to lose weight while enjoying food that you love? I created the Nourish cookbooks because I wanted to show my clients that eating healthy doesn't have to mean that you're sacrificing flavor or making different meals for your family. You can count your macros and hit your goals while eating foods that you actually enjoy. 

I’m here to help you create a healthy lifestyle from the foods you eat, your mindset, and how you move your body. Learn more about my BodyByBree programs here. 

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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