Popular Diet Tips to Ignore

I just had to share this article by Kara Wahlgren... it first appeared in a Team Beachbody Newsletter. Subscribe to the Team Beachbody newsletter by creating a FREE Team Beachbody account... Click HERE to get started!

If you've ever tried to lose a few pounds, you've probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don't want to follow.

 

BAD ADVICE: Choose fat-free or sugar-free foods

BETTER ADVICE: Don't believe the hype. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

 

 BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you'll be more likely to stick it out long-term. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Just plan your splurges ahead of time so you're not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don't eat fruit—it's full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it's organic, it's good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients. The problem is that many people assume organic foods are all low in calories, too, which isn't necessarily true. Don't get us wrong—we'd rather eat food that doesn't resemble a science experiment. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.

BETTER ADVICE: What you're eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway^®, Starbucks^®, or Snickers^® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don't exercise—it'll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a... cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free [soda] on Friday. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

 

 

 

 

 

 

 

 

 

 

The Compound Effect: Small Choices Matter

This month, I'm reading The Compound Effect by Darren Hardy. If you haven't read it before, I highly recommend it! He gives a great example of how seemingly small choices in life really do matter. This morning, I'd like to share that example with you. I'm only giving a summary... you'll have to read the book for the whole picture :)

To best understand the compound effect, let's take three friends who all grew up together. Let's assume they all live in the same neighborhood, with very similar sensibilities. Each makes around the same amount of money per year, all are married, all of average health and body weight.

Friend #1 - Larry, keeps doing what he's always done
Friend #2 - Scott, starts making small, seemingly inconsequential, positive changes. He begins reading 10 pages of a good book per day and listening to 30 minutes of something inspirational on his way to work. He also cuts 125 calories from his diet each week (maybe a cup of cereal less or trading soda for seltzer).
Friend #3 - Brad - recently bought a new big screen TV to watch more of his favorite programs. He's been trying out some of the decadent recipes he's seen on the Food Network and he added one soda per week to his diet.

At the end of 5 months, no perceivable differences exist among the three friends. At the end of ten months, we still can't see any noticeable changes, but at the end of two years, we start seeing really measurable, visible differences, and by month 31, the change is startling. Brad is fat while Scott is trim. By simply cutting 125 calories a day, in 31-months, Scott has lost 33 pounds!

31 months = 940 days
940 days x 125 calories = 117,500 calories
117,500 calories / 3,500 calories per pound = 33.5 pounds!

Brad ate only 125 more calories per day, and he now weighs 67 pounds more than Scott. That extra food makes him sluggish at night. He wakes up a little groggy, which makes him cranky. The crankiness and sleep-deprivation begin to impact his work performance. By the end of the day, his energy level is way down. This makes him reach for more comfort food (stress has a way of doing that!). This lack of energy also makes him less likely to take walks with his wife like he used to - he just doesn't feel like it. With fewer shared activities and an absence of fresh air and exercise, Brad's not getting the endorphin release that used to make him feel so upbeat and enthusiastic. As he gains weight, he feels less self-confident. You see how this compounds?

But the differences are more significant than that. Scott has now invested almost 1,000 hours reading good books and listening to inspirational audios. By putting this knowledge into practice, he's earned a promotion and a raise. Best of all, his marriage is thriving!  And Larry? He's pretty much in exactly the same spot, except now he's a little more bitter about it.

The crazy thing about the compound effect is that it is simple! It's a small ripple effect. The great thing is, we can make small changes each day that will have positive ripple effects on our lives. A 10-minute walk, passing up that soda at lunch, reading a short devotional each morning, switching the station to positive, uplifting music. These seemingly small and insignificant actions over time will lead to significant, substantial results!

What's one thing you can start or stop doing this week that could benefit you?

 

 

 

 

 

Why Your Scale Won't Budge

 

I often get this question: "Rachel - I workout every day, I'm eating healthy, why haven't I lost a single pound?" My first response... "how are your measurements?"

You've probably heard that muscle weighs more than fat, but I think that a picture speaks volumes. This is a picture of muscle compared to fat - see how much tighter, smaller, and leaner the muscle is?


 

The same works with your body! That's why measurements are a much better indicator of where you are getting with your fitness - they help make sure that you are losing inches, getting smaller, and getting tighter.  So the scale is fine, it can be part of how you track your progress, but you've GOT to be measuring those inches as well!

If your scale isn't budging AND your measurements aren't changing, then here are a few things to check.

#1 - You're Eating Too Many Bad Calories.
Not all calories are created equal. Yes, there is some truth to calories in, calories out, but the TYPE of calories you eat also matters. 150 calories of ice cream is going to affect your body very differently than 150 calories of salad. It's just the truth.

Did you know diet foods can also be bad for you? I know it's tempting to fall into the trap of purchasing foods that claim to help dieters, but many of these 'diet' foods have been highly processed and contain potentially harmful chemicals and artificial sweeteners that can actually confuse your hormones and promote fat storage. Processed carbs do not belong in a fat loss diet. Blood sugar and insulin levels respond the same way to all processed carbs, whether you're eating Special K or a Twinkie!

The best diet strategy is to stick with real, fresh, whole foods and steer clear of anything fake or processed.

#2 - You're Not Getting Enough Sleep
Sleep patterns have a significant impact on  your hormone levels, and hormones are a big factor when it comes to losing fat. Be sure to get a full eight hours of sleep at night to boost your fitness results.

#3 - You're Doing Too Much Cardio
Yes, cardio is good. Yes, you need to be doing it. But, if you're doing hours of steady-state cardio, it's going to end up working against your fat-loss efforts. Too much cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. Contact me about designing your ideal exercise routine for maximum fat loss.

#4 - You're Not Eating Enough Calories
Be careful with this one, as it only happens in cases of severe calorie restriction. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts. There is a base number of calories that your body needs to function, and when it doesn't get these calories, it can actually begin storing the food you are eating as fat! If you are restricting your calories and aren't seeing results, check with your doctor or nutritionist to make sure you are eating enough.

#5 - You Have an Undiagnosed Medical Condition
If you are eating like a saint (you've checked your portions) and are working out like a champ (your heart rate is up) and you still aren't seeing any results, you may have an undiagnosed medical condition (such as hypothyroidism, Cushing's syndrome, PCOS, etc).  Some medications can also cause weight gain. If you know you're doing everything you possibly can and you still aren't seeing results, it's probably time to schedule an appointment with a medical professional.

No matter where you are in your fitness journey, I'm here to help you reach your fitness and fat loss goals. Email me today to get started on a fitness program that will quickly and permanently transform your body.

Don't wait another week, another day, or even another hour to take action. I'm here now, and I'm ready and excited to see you through your goals. Let's do this!