The world of weight loss seems to be chaotic and ever changing. For example: first fat was bad, then carbs were bad, and now there are “good and bad” fats, and even “good and bad” carbs. First butter was bad and margarine was good, now margarine is bad so is butter good? How is one to know what to believe? Here are ten simple weight loss facts to help you straighten things out:
Butter is loaded with saturated fat, which is a “bad” fat. Margarine is loaded with hydrogenated fat, which is a “really bad” fat. The best choices are olive or canola oil, or Smart Balance spread. (Or other spreads that don’t say “hydrogenated” in the label.
White flours offer little or no nutritive value, and can spike blood sugars, causing fat storage. “Good” carbs are whole grains, legumes, fruits and vegetables. One really simple tip to determine the quality of the carb is the fiber content. Fiber = good.
Calorie counting adds up. No one likes to count calories, but it is still the most effective way to assure that you eat less than you burn. The trick is knowing exactly how many calories your body needs. (Members at MyFitnessTrainer.com receive new calorie goals each week to adapt to their changing needs.)
Muscle does weigh more than fat. This means that you can lose “fat weight” without losing total weight. If you lose “fat weight,” you will also lose inches and drop dress sizes.
Brown sugar, honey, maple syrup and other forms of sugar all encourage fat gain. They cause spikes in the blood sugar, which increase insulin levels and facilitate fat storage by the body. Agave is the well-kept secret solution to sugar cravings.
Cardio is necessary. I know- it’s sad but true. There is no substitute for sweat and heavy breathing. Cardio exercise (biking, running, walking, etc) burns a lot of calories while you are doing it, and continues to burn extra calories for 3-4 hours after you quit!
Strength training is the weight loss superhero. Nothing stokes your fat-burning fire like a good weight lift. Muscles burn fat, and strength training increases muscle. Just gaining 1 pound of muscle can cause you to lose 10 pounds over a year’s time.
There is a miracle drug! Of all of the miracle drugs that have come and gone for weight loss, there is one that has always been around but never gotten the attention it deserved. If you want fast, effective weight loss, take… your multivitamin. That’s right- if you want your body to run efficiently and burn fat at a good rate, you need to fuel it with all of the vitamins and minerals it needs.
Studies have shown that people can lose weight just by drinking more water. Drink like a fish (and remember what fish drink!)
Plateaus are saying something: “I’m bored!”) If you are experiencing a plateau, your workouts or nutrition need a change. To get the changes your program needs, you can work with a personal trainer, or a virtual trainer. (My Fitness Trainer!)
