Fat loss is my job. Over 90% of my clients come to me because they want to lose weight and drop fat. There is no shortage of fat loss advice on the Internet. Google search engines are flooded with requests for it. Some tips are great, while others are complete b.s. My objective is to help you wade through all the crap that is out there and zero in on what really matters. Here are 5 fat loss tips you need to avoid entirely:
Weigh in everyday to keep yourself on track – Your weight will fluctuate from day to day in response to several factors. Primarily from fluid intake/excretion and bowel movements. A better way to gauge your progress is to keep the variables as constant as possible. Pick a day, once a week to weigh yourself. Let’s use Sunday. Weight yourself in the nude, first thing in the morning on an empty stomach after you have come out of the shower. This will give you a much more accurate picture of where you are at and you will avoid the highs and lows that come from stepping on the scale all day long.
Cut out gluten – Unless you suffer from celiac disease or have been tested gluten intolerant, there is no evidence that suggests removing gluten from your diet will help you lose weight. Removing it from your diet will keep you from eating a lot of breads and pastas, but there are plenty of gluten free alternatives that are just as calorie dense and are a lot more expensive because they say “gluten free” on the front. Be mindful of falling into this trap unless you have a legitimate reason to avoid it.
Exercise more to lose weight – In order to lose weight, you need to create a calorie deficit. There is no debating that. Exercise will help get you there, but you can’t out-exercise a bad diet. It doesn’t work. All the scientific evidence reveals that diet alone is actually more effective than exercise when it comes to weight loss. You will need a combination of diet and exercise to get results over the long haul, but running a 10K in under an hour is not an invite to hit the McDonald’s drive-thru.
Eat a low fat diet – Avoiding foods that contain fat is a bad idea. While fat has twice as many calories than protein and carbohydrates, it is also very filling and takes a lot longer to digest leaving you much less likely to overeat. Low-fat diets, with less than 30% of calories coming from fat, have a lousy track record when it comes to fat loss. No fat and low fat products are typically loaded with refined sugars, while foods that are high in naturally occurring fats (nuts, seeds and avocados) have been shown to be beneficial for fat loss because they improve insulin sensitivity. Like anything else, just make sure not to overeat them.
Focusing strictly on calories – The types of food you eat will have a great impact on your hunger levels throughout the day which can affect your ability to create a calorie deficit. Eating a 300 calorie poppy seed bagel isn’t a good idea because it’s made from refined carbohydrates, which raises blood sugar levels, makes you hungry again and leads to overeating. You are better off eating a 300 calorie 3-egg omelette with cheddar cheese and diced vegetables. The protein, fat and fibre in the omelette will keep you fuller longer and leave your blood sugar levels stable. Calories are important, but food quality is equally as important when it comes to losing weight and keeping it off.