5 Metabolism and Fat Loss Myths to Break (and what to do instead!)
Debunking some Top Myths! Have you “fallen” for these before?! Let’s break these down 👇
đźš« 1. Eating 6x Meals Boost Metabolism
Does eating every 2-3 hours speed up your metabolism? Nope. The frequency as which you eat food does not impact your metabolic rate. But, eat consistently to maintain steady energy & blood sugar, but it doesn’t need to be small meals throughout the day.
đźš« 2. Just Count Calories to Lose Weight
Calories in vs Calories out might encourage WEIGHT loss, but it doesn’t ensure you are losing FAT. If you only focus on eating in a deficit, you might be missing out on crucial nutrients that your body needs to hold onto muscle, lose fat, and keep your metabolism running high. Many times people extreme diet, only to lose mostly muscle, which actually LOWERS their metabolic rate.
đźš« 3. Certain Foods can increase fat loss & metabolic rate
Drinking cold water, spicy food and green tea have a very minimal effect on your metabolism. Instead, you should focus on eating quality protein, healthy fats and slow digesting carbs, to give yourself energy and stabilizes the hormone insulin, which controls the rate of fat storage!Â
đźš« 4. Fasted Exercise is Best for Fat Loss
You should exercise at the time of day that a) fits best in your schedule and b) that you have the most energy & strength. You should also listen to your body; if fasted exercise feels good for YOU, then continue it – but know it doesn’t necessarily “burn more fat”. It is most important about the overall caloric expenditure of the day, not about the time of day.
đźš« 5. Start with cardio to lose weight, then strength train to build muscle
This is the WORST myth! Refer to point number 2: doing just cardio will lose WEIGHT, but not always BODY FAT. The BEST way to lose body fat, improve your muscle tone, and create the sculpted look you want, you should prioritize both STRENGTH and CARDIO at the same time. The amount, frequency etc should be tailored per person, but doing them together will increase the rate which you will see (better) results!
Which one of these is a big AH-HA to you?!
So, where to begin with boosting your metabolism & fat loss efforts?
We need to focus on your entire lifestyle and routine, which includes: Nutrition, Exercise, Daily Movement, Stress Levels & Nervous System Balance, Sleep, Mental & Emotional Health!
Here’s a “Sample” Week of little changes you can start to implement:
Monday: Have protein At least 25g per meal (plan it out first!)
Tuesday: Focus on Hydration – drink at least half bodyweight in ounces per day
Wednesday: Schedule in a movement break (ideally after a meal)
Thursday: Include healthy fat and/or fiber w your meal
Friday: Devote 20-30 min to strength training circuit
Saturday: Wind down before bed at least 15 min without electronics
Sunday: Week reflect and prep for future week: better boundaries, set intentions, action steps, less stress
Why do these all matter? Because they support your cortisol & stress levels, optimize blood sugar & energy, boost your metabolism…which all improve your hormones, fat burning & overall health!
This is EXACTLY what I help my clients within my Women’s Wellness Academy and 1:1 Plans🎉
If you’re feeling confused or overwhelmed – let me help.
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