3 Common Fat Loss Misconceptions

Hello!

I hope you're having a great start to the week!

A little weekend recap (skip 3 paragraphs to read fat loss misconceptions): My weekend was filled with a perfect blend of socializing, productivity, and relaxation. Pics included at the end of this post!

On Friday I met my friend for authentic Ukrainian food at Kozak. It was my first time trying Ukrainian dishes and I have to say that I'm a fan! The highlights from that meal were: Pickled vegetables, zesty beetroot horseradish (I bought a jar of both), elk perogies, and Deruny (potato pancakes) topped with crispy bacon.

On Saturday, I met up with a new friend (yay! for making new friends as adults), we grabbed some food and went on a long walk. Little did I realize just how much ground we covered until I sat on the couch in the evening and glanced at my Apple Watch, I clocked a total of 24,000+ steps! No wonder my feet felt so bloody tired!

On Sunday I went to my weekly spin class and then Ryan and I rode our bikes to a new coffee shop that was super cute but no gluten-free treats so I don't know if I'd go back. I have another one on my roster than I'm planning on visiting soon though! We capped off the weekend with Steak Sunday (the only real tradition we have in the summer) and watching episodes of Selling Sunset and the last episode of Succession--what an epic show!

✨Today, I want to shed some light on three common fat loss misconceptions that may be causing you confusion, overwhelm, and unnecessary restrictions.✨

❌ Misconception 1: "I have to remove XYZ food"

Let's debunk this myth once and for all. Removing specific foods from your diet is not a prerequisite for fat loss. Instead, focus on nutrient dense foods and higher volume foods that will help decrease cravings and regulate blood sugar, while also keeping you fuller. Moderation and mindful choices are key to sustainable habits.

Certain foods will have varying impacts on your appetite, energy, and hunger levels. Prioritize nutritious foods and enjoy your favourite treats when it's worth it to you.

❌ Misconception 2: "I have to count + track my food"

Not true! Counting and tracking your food can be helpful tools, but they're not mandatory for fat loss. Pay attention to portion sizes, prioritize protein, vegetables, fruit, and healthy fats, and be aware of how different foods make you feel.

There's MANY ways to achieve a calorie deficit.

The goal of any 'diet' is to achieve a calorie deficit, and tracking is just one method to accomplish that. Similar to how stepping on the scale daily doesn't guarantee weight loss, tracking alone doesn't guarantee success. In fact, some individuals may override their natural eating cues and end up consuming more calories than if they had listened to their body's signals. If your goal aligns with this approach, that's fantastic! However, if it doesn't, it's important to recognize the potential drawbacks of macro tracking.

❌Misconception 3: "I have to increase cardio to lose weight"

Nope! Adding excessive cardio or solely relying on it can backfire. While cardio is important for overall health, it's not the only solution for fat loss.

In fact, overdoing cardio can increase hunger and decrease NEAT (non-exercise activity thermogenesis) - unintentional movement throughout the day. Instead, prioritize resistance training and walking, they are secret weapons for sculpting your physique and maintaining fat loss results.

The goal is always a calorie deficit if you want to lose weight/lose fat.

But there's lots of ways to achieve that.

Don't buy into the weight loss hype and the myths that are constantly being pushed on social media. Think critically and reflect on whether something you're reading has proven counterproductive for you in the past.

If you want to lose fat, gain muscle, and do it differently this time around, APPLY HERE.

Sending strength + encouragement,

Alicia

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