Hoping to lose weight if you just “eat less and move more?” It isn’t just ineffectual, it’s a myth that personal trainers warn can lead to poor results and, worse, discouragement.
Eat less. Move more.
It’s a popular weight loss strategy…and personal trainers say that it hardly ever works. It’s just one of many weight loss myths driven by society’s insatiable demand for quick fixes.
And my, how that demand is growing. Right now, two thirds of the British adult population is overweight, so the allure of quick-fix weight loss solutions is very real.
Today we look at 5 weight loss myths that personal trainers say we should avoid at all costs, but let’s take a moment to reflect on how we got here.
What’s Causing the Spike in Obesity?
The pace of society has accelerated…dramatically. Especially since the eighties when obesity became widely recognized as a global pandemic. Today, personal trainers are seeing more people living harried lifestyles chasing whatever they think they ought to be chasing and losing their way in terms of dieting and nutrition.
At such a torrid pace, it’s easy to opt for highly palatable, easily accessible foods rather than healthier, costlier choices. It certainly doesn’t help that our portion sizes have increased so much that we’re consuming more of the wrong foods more frequently.
There is hope! Our society is showing a renewed interest in living a healthier lifestyle. Nearly half of Internet users are going online just to access weight loss information. Much of what they’ll find will be either unproven or proven not to be effective.
As one Canary Wharf personal trainer so succinctly put it: “…would you expect an alcoholic to have much success if they were to try and just drink less? Hardly.”
Fortunately, we’ve talked to some of the best personal trainers in England and they’ve revealed 5 of the most popular weight loss myths likely to derail your efforts.
Myth 1: I Have to Give Up the Foods that I Love
To lose weight, you’ll need to give up all the foods you love in favor of lemon water and carrot sticks. Not true say personal trainers and fitness professionals. In fact, the most sustainable weight loss strategies often involve integrating the foods that we enjoy…but in a healthier way. That might be smaller portions or by integrating them with more nutritious food choices to form a well-balanced diet.
Frankly, if you try to exclude the foods you enjoy as a weight loss strategy, you’ll find it’s much more difficult to stick to such a diet.
Myth No. 2: Weight-loss medications like Wegovy and Ozempic mean I can eat whatever I want and still lose weight.
Want to know why “Big Pharma” enjoys profit rates of up to 20% – more than double those in other industries? By leveraging society’s “quick fix” mentality with an aggressive marketing strategy to promote weight loss medications like Wegovy and Ozempic as “magic bullets.”
And while the money may continue to roll in, it’s important to know a few things if weight loss is your goal.
First, these drugs were originally created to be a long-term treatment … for diabetes.
Today, these drugs may be approved for weight loss, but there aren’t any “voilà!” solutions in the weight loss game. None.
As far as these medications are concerned, it’s important to keep in mind that obesity can be attributed to factors that go way, way beyond diabetes.
Any weight loss effort should be supported by a holistic approach that includes dieting (with an emphasis on nutrition) and some form of consistent exercise. Weight loss drugs aren’t for everyone, and you’re likely to benefit by discussing them with a fitness professional or personal trainer before taking them.
Myth 3: Carbohydrates Must Be Eliminated!
High protein, low-carbohydrate diets have yielded weight loss success in the past. No doubt. However, the anti-carbohydrate craze of the late nineties still vilifies carbs in the minds of many people. Even the simple idea of eating a whole grain bagel may seem like sacrilege for would-be dieters. But personal trainers stress that carbs do not cause obesity, and certain whole grain carb-based foods are incredibly healthy.
In fact, carbohydrates are one of the three main macronutrients, with protein and fat being the other two. Macronutrients are the energy sources that our bodies use for fuel. And if we try to exclude any of them, we’re simply denying our body the fuel it needs to function at an optimum level.
If you want to go low-carb to lose weight, personal trainers emphasize omitting “refined grains” like white bread, pasta, and products made with white flour as well as sugary foods and snacks.
Bottom line: reduce refined carbohydrates and focus on eating more protein-based food sources. You may be quite pleased with the results and how easy it is to sustain such a diet.
Myth 4: Cardio is Essential for Weight Loss
Oh my! The personal trainers we spoke with had a lot to say about this one. Of course, there’s no denying the health advantages of elevating your heart rate via cardio, and the phenomenon of the “runner’s high” is most decidedly real.
However, many personal trainers have tremendous success working with weight loss clients by having them follow a weight training routine that builds muscle mass – Gasp!
That’s right. One Canary Wharf personal trainer has enjoyed enormous client success with her weight loss clients just by using resistance bands to build and tone their muscles, thereby turning their bodies into fat-burning machines!
So, if you think you need to do a 30-minute, oxygen-gulping slog on a treadmill every day to lose weight…that’s just not the case.
Myth 5: It’s Just Too Expensive to Eat Healthy
Fat free this, low carb that. This healthy food stuff is just too much damned money!
Most people believe that losing weight requires healthier eating. Oftentimes, they’re right, But that doesn’t’ necessarily equate to having to spend lots of money. In fact, one personal trainer told us “…the cost of convenient, immediately accessible snacks can rack up pretty quickly as well.”
You’re just overlooking some key factors when it comes to making healthier food choices. In fact, there are a few cost-reducing strategies you can apply to get started:
Look into grocery delivery services – a lot of these have popped up in recent years. And they give you the option of having healthy, discounted food delivered right to your door.
Use smaller plates – I’m serious! Smaller plates can genuinely reduce caloric / food intake! Try it.
Practice Food Storage – Invest in a set of containers so you can save more of the healthy foods you prepare. Storing food properly can extend its shelf life, and that means reducing food waste…and your grocery costs!
Meal Planning – This one takes a little effort, but personal trainers are big on this one. Make a solid attempt to create a weekly meal plan by developing a shopping list and setting aside a specific time to prepare healthy meals for the coming week.
Conclusion
Weight loss isn’t easily achieved, even for the most disciplined among us. The key to success is sustainability! If you want to lose weight, the best way is to adopt healthy lifestyle changes that you know you’ll stick with, whether that be eating habits or sustainable exercise routines. If you don’t know where to get started, a personal trainer can be a fantastic investment.