Mtyh#1 The best way to lose weight is through exercise

An owner of a popular gym here in Hamilton once said to me “you can’t out-exercise your diet”. What this person meant is that you can eat 500 calories in a mere 5 minutes without much thought or effort. It will take the average person an entire hour on the treadmill running at fast and steady pace to undo this. It’s far easier to never eat the calories than expect to burn them off entirely by working out every day for an hour. The words “I’ll work it off”, truly have little meaning. I’m not saying that you shouldn’t exercise (you absolutely should, without a doubt), but it’s important to understand the reality of exercise and diet and the effect they have on weight management.

There are 3,500 calories in an entire pound of fat which means IF you starved yourself all day it would still take nearly 6.5 hours of high impact cardio, 9.5 hours on an elliptical trainer, or 14 hours of walking to burn 1 single pound of fat.  "But I weigh less after I workout!", you say.  That's water weight from sweat silly.  

Myth #2 Eating fat and carbs make you fat

Unspent calories make you fat.  The one and only reason that fat intake contributes to weight gain is that it contains calories as does protein and carbohydrates. Calorie intake when matched up to calorie expenditure is the gold standard for weight gain and weight loss - it's nothing more than the law of thermodynamics, although there is a significant of technicalities with respect to metabolic pathways and the efficiency of thermogenesis, although that is a topic for another day. Healthy fat intake is both satiating, and has virtually no impact on blood sugar. Unfortunately in North America we tend to over consume fat in the non-healthy department (fried foods, deserts etc). Much like fat, carbs merely contribute to calories. Now simple/refined carbs when eaten in excess can increase insulin output which does have the tendency for weight gain but we shouldn't fear whole grains (regardless of pop culture literature), fruits or vegetables. A plant-based diet will lead to an abundance of carbohydrate intake by nature and by now we should all know instinctively that we should be eating a whole-foods plant-centric diet.

Myth#3 There are miracle supplements for weight loss

A 2013 review of supplements by OUR industry trade journal found that most dietary supplements have very little actual benefit and I would agree. Many dietary supplements DO burn fat, or block calories etc, but do so at such a small magnitude that it often doesn't amount to anything substantial for the person using it. According to evidence, weight loss exceeding 1lb/week with diet supplements is exceptionally rare, so be wary of marketing claims to the contrary. By far, meal replacements that contribute to a deficit of calories WHILE still maintaining fullness are the best supplements because of the net calorie loss effect per day.  There are alot of options out there, but only a few are worthy of your time.  For more information, please visit us!

Other tips for automatic weight loss:

· Eliminate dessert entirely or reserve it for once per week

· Eliminate soda entirely – even the diet stuff. Go with carbonated water if you need the fizz. Same goes for juice – don’t do it.

· If you eat at restaurants or get take-out more than two-three times per week, you need to realize that you’re starting a habit and that habit likely involves junk food. Choose healthier options if eating-out has become routine.

· If you don’t buy it at the grocery store, you won’t be able to eat it at home. Shop the outskirts of the grocery store and leave the junk food alone.

· Late night snacks should only consist of protein, fruit or vegetables.

· Eat six half-sized meals instead of 3 regular ones.

· Drink at least 2 L of water per day – many people have confused hunger/thirst mechanisms

· Having a bigger appetite after exercising is normal – just choose your foods carefully