Every day new patients arrive at my office with a variety of health issues that need to be addressed — and weight problems are close to the top of the list. One of the things that always surprises me is the durability of the weight-loss myths that so many of us were raised on. Here are three of the most common weight-loss myths out there — and why they’re wrong!
MYTH # 1: But doc, my momma always told me — it’s all about counting calories.
THE REALITY: Your momma was wrong.
No disrespect to your mom, but the idea of counting calories as the path to weight-loss nirvana is a pretty outdated one. If you’re depending on the calculator to save you, you’re barking up the wrong tree — and probably also carrying around extra weight.
Granted, some people seem to find the sense of control they get from calorie counting helpful, but for most of us it’s an invitation to become neurotic about numbers and lose sight of the health-supporting power of actual food. To put it simply, counting calories is a great way to suck the joy out of eating and savoring good food.
On the other hand, if you ditch processed foods and sugar and simply focus on eating real, fresh whole foods, including nutrient-rich veggies and well-sourced animal protein, there’s no need to count calories! With nutrients, fiber, healthy fats, and protein to keep your belly full and blood sugar on an even keel, you’re simply not going to surpass your daily caloric max by, say, gorging on veggies — unless of course you’re drowning ‘em in must-avoid bottled dressings that are loaded with sugar, bad fats, and additives.
BOTTOM LINE: Quit counting calories and focus on the quality of the food on your plate in order to start shifting weight. More fresh, whole foods equals less weight over time (not overnight!).
MYTH # 2: To lose weight, exercise, exercise, exercise!
THE REALITY: Exercise delivers tremendous benefits, but weight loss isn’t necessarily one of them.
Perhaps it’s a vestige of our Puritanical past (or memories of Richard Simmons and Jane Fonda still dancing in our heads), but most of us are still convinced that exercising to the point of near-exhaustion is the key to weight loss. While exercise is a critical part of health and wellness and has untold number of benefits, the idea of burning calories via exercise is still stuck in the same calories-in-calories-out mentality. And, over time, depriving our bodies of calories can slow down our metabolism — which will cause us to gain weight.
Chronic overexercising can also elevate our body’s production of the stress hormone cortisol, which can make weight loss difficult. Instead, it’s important to exercise smarter in order to balance our hormones — yoga and interval training are great.
BOTTOM LINE: All this does not mean that exercise isn’t good for you. Regular exercise is fantastic for so many things, including strengthening your heart, maintaining healthy blood pressure, boosting mood, and balancing hormones. So, keep moving! Just don’t overdo it.
MYTH # 3: Eat everything in moderation, and you’ll lose weight.
THE REALITY: One man’s moderation is another man’s binge.
Everything in moderation is a nice idea, but for most people, that strategy simply doesn’t work when it comes to sugar and refined carbohydrates. Moderation is an especially lousy strategy to tame sugar intake for those who have a problem with weight, high blood sugar, or insulin resistance. The best thing to do is ditch sugar altogether because, like any other addictive substance, even small amounts can set people down the path of way-too-much. (There’s really no negotiating with sugar!)
Studies have shown that eating something sweet lights up the same pleasure centers in the brain lit up by heroin use. With something as intrinsically addictive as sugar it’s not a case of simply liking a sweet food — you’re in the insidious grip of a brain circuit-mediated compulsion. It’s a legal drug! The good news is, if you stop feeding the craving, you’ll be surprised how quickly it will dissipate, often in a matter of weeks.
Rather than attempting – and most likely failing— to be moderate about everything you eat, the best strategy is to be generous and enthusiastic with veggies, legumes, low-sugar fruits, healthy fats, and well-sourced proteins. Be rigorous and strict about your intake of bad stuff like sugar, processed foods, and refined carbs, eating as little of them as you can get away with. Even better, eliminate them. Remember, any kind of refined carb, whether it’s bread, pasta, or a bite-sized 3 Musketeers candy bar, turns into glucose minutes after eating. There’s no such thing as moderation once it’s in your bloodstream.
BOTTOM LINE: While moderation may work for some people without blood sugar or weight problems, it’s still not a recipe for good nutrition. Moderation doesn’t give you enough of the healthy, nutrient-dense foods you should really be indulging in, and it doesn’t cut you off from the foods you’d be much better off being done with altogether. My advice? To hell with moderation!
To get started on saying farewell to the foods that keep you fat, check out my 20 sugar-kicking tips.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.