Weight loss myths (in the form of advice) are so common (and contentious) now!
And these opinions, which are constantly in competition with one another, are everywhere.
So let’s just forget about who is right, and focus on what is right. What gets you and I results is what we’re going to focus on in this post.

We respect you and your potential too much to make empty promises and sell you on things that simply don’t work.
And because there are quite a few weight loss myths out there, I’ll share just a few and simple to debunk theories that I’ve come across in my years of practice.

Myth: “Calories are the cause of weight gain, therefore fewer calories cause weight loss”

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories do matter.

But, they are not the “end-all and be-all” of weight loss. They’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating.  And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake. Calories also have differing qualities and that too will influence our body’s response.

Myth: “Eat less, move more”

Well, then we must all in be in great shape, right? I mean people have been giving out this myth (in the form of advice) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?). No.

Also, a very close relative of this myth is also the “It doesn’t matter what I eat as long as I just “work it off” myth. 
Even if people can happily and sustainably follow this advice (which they can’t); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. The quality of the food. And not to mention our genetics; pre-existing health conditions; or our exposure to toxins and compounds that are “obesogenic.”

Myth: “A calorie is a calorie”

Can we just knock this one off already?

Research confirms that several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For instance, when you metabolize protein you basically burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another instance in which a calorie is not a calorie. Different fats are metabolized differently as well. Medium chain triglycerides (fatty acids/fat), that is, MCTs have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.
#acalorieisnotacalorie

Myth: “Buy this one and only magic supplement/tea/food/potion to lose weight”

There isn’t one magic pill for weight loss. No supplement, tea, food, or other potion will do the trick all by itself.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The things you will lose are your money, maybe a little weight for a little time and possibly your health and hope. Please don’t buy into this myth. It insults your potential and self respect you gain from actually growing and applying long lasting principles. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

So in Conclusion:
Weight loss can be difficult indeed! And there are so many trying to make it seem like they have the only solution or the latest and greatest. However, there are solutions that we’re here to support you with as you commit to a lifestyle plan.

Once again, don’t fall for these myths saying:

  • Calories cause weight gain, and fewer calories are the path to weight loss.
  • Eat less, move more.
  • A calorie is a calorie.
  • Buy this one “magic,” one and only supplement/tea/food/potion to lose weight.

Okay, now check out this magical “weight loss salad” recipe below (I know, I know – just kidding!)

RECIPE: Kale Cucumber Salad

Myth-free, nutritious and filling

Serves 2
Ingredients:
Salad:
4 Cups, Kale, divided
1 Cup, cooked beans of your choice (white beans, chickpeas, etc.)
1 Cup, cooked quinoa, divided
1 Cucumber, sliced and divided

Cucumber Dill Dressing:
½ Cup, Tahini
½ Lemon, juiced
2 Tbsp, Dill
½ Cup, Cucumber, chopped
1 Green Onion, chopped
½ Tsp, Maple syrup
2 Dashes, salt
2 Dashes, Black pepper
¼ Tsp, Garlic, minced

Instructions:
-Divide salad ingredients into two bowls.
-Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.
-Add dressing to salads and gently toss.

Serve & enjoy!

Tip:
Any extra dressing can be stored in your fridge for a few days


References:
https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/
https://authoritynutrition.com/metabolism-boosting-foods/
https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

We know that a major factor in maintaining a healthy weight is your nutrition – but does it seem like you’re gaining more weight even though you haven’t changed anything in your diet?

As in you are completely certain that you haven’t given in to overeating or eating junky food, yet you’re still getting fatter?

How is that even possible, right? Oh it’s possible, but you’re not alone, and you’re certainly not losing your mind!

And there a a few reasons why:
We’re finally accepting that the concept of calories in vs calories out is way too simplistic when dealing with the issue of weight, and there’s more to the story of just the amount of food you’re eating versus what you’re working off.

What really comes into play here is that your metabolic rate is affected by things like your level of activity, food intake/quality history, body type/composition, and of course, what you eat.

So we’ll move ahead of the simplistic “eat less and exercise more” advice and learn more about underlying and powerfully subtle reasons why you may be gaining fat even though your eating habits are the same: aging process, hormones, sleep, stress.

Reason #1 The process of aging

I say “the process” because I don’t want you to “pick a number” and blame it. Obvious signs of aging can begin sooner or later depending on the support and investment into health and activity levels, right from our youth. So, interesting things can happen as we get older – energy levels may get lower than before, others may experience digestive discomfort, an increase in weight as well as here and there aches and pains.

This process can also result in changes in hormonal activity for both men and women – so all these could be a major cause of increased fat storage in and decrease in lean muscle mass. 

Understand that this happens a lot and there’s no need to feel blame or at fault at all! What’s important as we grow older is to recognize that it is an inevitable blessing (otherwise we would die young) and to focus on the several benefits of getting older as well and set your eyes on what you CAN actually do to support the aging process now.

Reason #2 Hormones

Since your thyroid is the key factor in controlling your metabolism, it can be a huge contributing factor to your gaining weight. And several things could affect it and throw it off balance.

If things get off balance with your hormones, causing it produce less, it affects your metabolism, causing it “slow down” in lay man’s terms. That of course, will cause you to gain weight even though you’re eating the same way you always have.

Expert Tip: Discuss getting your hormones tested with your doctor, and of course, try the thyroid-friendly recipe I included for you at the end of this scoop.

Reason #3 Sleep

Have you heard about all the research showing the effect sleep has on your metabolic rate? There is a lot of discoveries out there supporting this. The lack of sleep is connected with getting fatter!

And in general, getting a good nights sleep can become more difficult as we age so then we can see why one could gain weight as they get older and age.

Sleep needs differ from person to person, but  at the very least, getting between 7-9 hours of sleep every night is generally recommended to help avoid weight gain.

Did you ever think you could sleep off your weight?!

Expert Tip: Start with getting at least 7 hours of sleep each night. Implement a calming pre bedtime sleep routine to get you relaxed and prepared for quality sleep.

Reason #4 Stress

We’re all admitting it and it seems to be everywhere, but we’re not doing anything or enough about it! Stress is not to be messed around with and is not a cliche when it’s called a silent killer!

There are several things that can cause stress responses in your body – and in this context, stress hormones will not help you sustain a healthy weight or healthy habits.

Get rid of stressors (there are more areas that we can, but are sometimes afraid to, which is another stressor); and if you just can’t change your stressors you can change your response to them. And that in itself is the most powerful strategy.

Expert Tip: Try prayer and reflection. Even mindful eating and mindful activities will be helpful to stave off the overstimulation, multi tasking and mental disconnect we’ve become so used to in our society. Have you tried those adult coloring books I mentioned to you in my last post, that they’re all raving about now?

Summary:
Several factors affect your weight, even though you may have maintained the same eating habits. The process of aging, hormones, stress, and sleep are all interconnected to each other, which will contribute to weight gain in spite of having the same diet.

RECIPE: Sushi Inspired Seaweed Bowl

Thyroid-Friendly Food Based Iodine

Serves 2
Ingredients:
1 Cup, Cooked Rice
1 Avocado (thinly sliced)
½ Cucumber (diced)
½ Red Pepper (thinly sliced)
1 Green Onion (chopped)
2 Tablespoons Dried Seaweed (arame, wakame, or crumbled nori sheets)
2 Tablespoons, Sesame Seeds
3 Tablespoons, Rice Vinegar
3 Tablespoons, Gluten-Free Tamari Sauce
1 Tablespoon, Lemon Juice
1 Tablespoon, Sesame Oil
½ Garlic Clove
A dash of Salt and pepper

Instructions:

-Split the first seven ingredients into two bowls.
-Mix the rest of the ingredients together to make the dressing.
-Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip:
This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.


References:

https://authoritynutrition.com/lose-weight-in-menopause/
http://www.precisionnutrition.com/sleep-stress-and-fat-loss
Image by Berthold Werner (Own work) CC BY-SA 3.0, via Wikimedia Commons


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉