While losing weight can be challenging we have to whey out all the false myths that has impacted our weight loss journey. We’ve researched, ask our friends and family and/ or tried different approaches, but still don’t have any luck. That might be because we believe false myths that has limited our weight loss journey. Let’s take a closer look.
Myth # 1- Don’t Eat After 7pm.
If you’ve worked out after 7pm, your body and muscle needs proper fuel to recharge. For example, if you don’t feed your body properly after leg day, guess what? All that hard work has went to waste. You are harming your muscles instead of helping them grow and heal. Your body needs fuel to recharge. If they don’t have proper nutrition your body will get it one way or another. Your body will start to tap into other parts of your body such as different muscles groups for nutrition, causing your skin to look flabby. You MUST feed your muscles within 30 min-2 hours after your workout. So that means, if your workout ends at 8pm, you should be feeding your body nutritional food after. Now, I don’t mean grab a supersized juicy burger and fries from McDonalds. I mean eating lean protein, health fats such as avocado, olive oil and complex carbs such as sweet potatoes and whole grains just to name a few. This will provide more nutritional benefits then cause weight gain.
Myth # 2- Don’t Eat Carbs
This makes me laugh. Don’t eat Carbs or you will gain weight. This is false and is told by folks who doesn’t know too much about nutrition. Listen folks, complex carbohydrates are not bad for you, actually they provide nutritional substance in our everyday routine. Yes, carbs are made up of sugar but that is turned into glucose (blood sugar) and are used as energy. Energy is important to keep our bodies going throughout the day. You may feel weak and fatigue with the absence of carbs. You can find complex carbohydrates are found in foods such as, beans, peas, whole grain and vegetables. Yes, vegetables are complex carbs and are good for you, so don’t drift away from carbs.
Myth # 3: Don’t Consume Past 1,200 Calories a Day
Look folks, the average body needs 2,640 calories for men and 1,785 calories for women just to maintain. Did you hear me?? Just to maintain. Therefore, we are not really helping our bodies lose weight safely with only 1200 calories a day. Even nutritional packaging says based off a 2,000 calories a day intake. Consuming anything lower we are tapping into our muscles at that point and the weight we are trying to lose will actually be pulled from our hard earned muscles. Muscle gains are important to help us strive for a sexy define look, so it’s important. According to New England Medical Journal (1), it is safe to lose 1-2 pounds per week which would require at least 1,500 calories for women and 1,700 calories for Men. Unless you’re on a special diet provided by a licensed medical profession. Other than that, stop doing this to yourself and eat ladies and gents.
Myth #4: You Only Need To Work Out
Now cardio is good for you, it helps with weight loss, stronger heart, increased bone density, reduce stress, heart disease, and relieves depression and anxiety. However, working out is not the only thing needed to lose weight. Nutrition plays an important role in every weight loss regime. You may have heard the saying, 80% of your weight loss is nutrition. In fact nutrition does play a key role in our weight loss and weighs more than actually working out. Nutrition help change the body composition which is required to slim down and get those defined looks. Nutrition also provides our bodies with the required energy, protein, essential fats, vitamins and minerals to function and grow properly. According to Advances in Nutrition- International Review Journal, nutrition has an impact to reproductive health and the ability for men and women to conceive. It also plays a role in preventing diseases related to reproductive organs such as prostate and ovarian cancers.
Myth # 5: I can have a Cheat Day or Two Each Week
While it’ okay to treat ourselves every once in a while. It’s not very wise to have a cheat meal every week. I know we worked hard during the week and felt like we burned off a cow and the weight should start pouring off. Actually, that’s not always the case. One cheat meal can set you back an entire week and sometimes months. Cheat meals can sabotage healthy instincts. Just like any habit, it takes 21 days to break one. So if you’re having a cheat meal every week, you’re restarting your tracker every time. Another negative impact with cheat meals is it can turn into binges which may lead to eating disorders. Just one taste of heaven is not worth it knowing you have to give it in 12 hours. So why do this to our bodies and minds? BFM Tip: It’s important to consider a lifestyle change to avoid these patterns.