Eat More Lose Weight

All you have to do is turn on the television or flip through any magazine these days to find a ton of advertisements for some sort of abdominal toning product, diet or weight loss programme or pill, that promises amazing results in the shortest time. But do they always work?

There’s a whole industry that’s been formed around people’s growing obsession with “losing weight” and losing it FAST! The problem with all these products and promises is that they often leave people confused and frustrated, and in their bid to peddle their products or services, these companies can make a lot of unrealistic promises by selling people on a lot of myths about ‘weight loss.’’ 

Myth number one - Eating less will help you lose weight.No it won’t! Low carb diets just send your body into starvation mode, slow down your metabolism, cause loss of muscle mass, and increase appetite. These diets will register short term results but in the long run, you’re almost guaranteed to put the weight back on. If you want to lose fat and keep it off, you have to burn it off through a good resistance training regimen. You will burn fat through cardiovascular activity, but building muscle will help you continue burning fat well past your workout; something known as the “after burn.” This is based on the simple principle that the more muscle you have and the more active you are the higher your metabolism will be and the more fat you will burn.

So instead of eating less, you actually want to eat more OFTEN. Eat smaller meals and snacks throughout the day and you will find your body responds by revving up your metabolism thus burning more fat. If you know what your basal metabolic rate is, then you can divide the number of calories required, into five or six small meals and snacks, spread throughout the day, consuming a meal or snack every 2.5 or 3 hours.

Myth number two – all fats are bad. Not true at all! Fat is an essential nutrient and not every one is bad for you. Fat is one of the three main nutrients along with protein and carbohydrates that supply calories to the body. The trick is to reduce your consumption of saturated and trans fats and increase your intake of good fats. Fats provide essential fatty acids not manufactured by the body and which you get in food. These fatty acids provide the raw materials that help control blood pressure and clotting, and inflammation. Healthy skin and hair are also maintained by fat, so don’t count it out. Just consume healthy sources of fat like Omega 3, 6 and 9 oils, fish, nuts, avocado, olive oil or flaxseed.

Myth number three - Water is only good for fighting thirst. True, but it may also be your most important tool when trying to “lose weight/fat” and get into shape. It helps keep you hydrated and distribute nutrients throughout your body, but equally importantly it helps flush waste products generated by your body through the breaking down of fat for energy or it’s processing of protein. Water also helps keep you feeling full, which is good because the body can’t always distinguish between thirst and hunger, leading you to eat when you should e drinking. Cold water is even said to help speed up your metabolism and help you burn fat. A study conducted by researchers at Virginia Tech University, in the US in 2008, showed that “people who drank two glasses of water 20 to 30 minutes before every meal lost weight more quickly initially and lost significantly more weight than those who didn't.”

Another research project proved that drinking water before meals helps you consume fewer calories. It also showed that even one percent dehydration can cause a major drop in metabolism which also has an affect on your weigh loss success.

So don’t starve yourself! Eat a well balanced diet (with protein, fiber, and healthy fats), spread among 5 or 6 meals and snacks throughout the day; drink plenty of water, exercise and most importantly…have fun!

About the author: Kendal Burton is a Certified Personal Trainer, Yoga Instructor and Sports Nutrition Specialist.