…you shouldn’t (necessarily) lose 2lbs a week
I blame the diet clubs for this misnomer. Life isn’t linear and you will not lose the same amount of weight week in week out. Chances are your weight may go up and down and your weight is impacted by so many things, which don’t necessarily give a good idea of progress. For example if you’ve eaten a lot of salt it may hold onto water, if you’re a women where you are in your monthly cycle can have a big impact (also see the myth about the scales below). The important thing is that overtime you’re happy that you’re making progress. Even small progress can add up to big change. An average of 1lb a week is 52lbs in a year!
…eating fat does not make you fat
Well not all fat anyway. As I covered in an earlier article fat is good for you and your body needs it. In fact restricting fat too much can make your body more likely to store fat. However, avoid those nasty trans and hydrogenated fats for sure!
…you can’t out exercise a bad diet (sorry!)
so often I hear ‘I’ve eaten too much this weekend I need to go to the gym’ or ‘If I just take up running/Zumba/swimming I’ll be ok’. I’m sorry it’s not that simple you can’t out exercise a bad diet. Good nutrition is probably about 80% of what you need to achieve your goals.
…lifting weights will not make you look like a man
I know women often worry that resistance training will make them bulky (and we should only use the pink 2kg weights!), but we don’t have enough testosterone for that to be likely. It is so hard for women who manage to become bodybuilders and takes much preparation and effort and it is not going to happen by accident. Sometimes people say lifting light weights for lots of reps will give a lean look. This isn’t the case. Resistance workouts (and when you are ready to progress to more advanced workouts, lifting heavy weights), with the correct form, are one of the most effective ways of changing your body. Two of the main reasons that building muscle is important is that muscle increases our metabolic rate making it easier to get and stay lean and muscle helps us change our body shape. It will actually make you look awesome naked! You can be skinny, but have no shape and tone. Lifting weights helps deal with both.
It’s not just as simple as muscle weighs more than fat (though a muscle is denser so it takes up less space), as I said above our weight can fluctuate massively and this doesn’t necessarily mean we’re not losing fat. Also, as I talk about here even if you’re losing weight it may not be a good thing you might be losing fat not muscle. It’s fine to keep weighing yourself if you wish to, but in addition take photos and your measurements (leg, hips, waist, chest and arm are a good place to start).
…pills don’t make you lose weight
One of the most popular weight loss supplements ‘Raspberry Ketones’ has virtually no research to support their claims. There has only ever been ONE study on humans and this only resulted in a 1.9kg (4.2lbs) of weight lose in 8 weeks. Considering the participants also had to reduce their calories by 500 per day and complete three 60 minute boot camp style workouts a week I suggest you’re better off saving your money!
…being bigger doesn’t necessarily mean you have a slower metabolism
As you lose weight your metabolic rate can actually go down as body is smaller and takes less energy to pump blood around etc. like a big car uses more petrol than a small car.