1) “All you’ll be eating is salad and carrots.”

– Sure, salad and carrots would be a great addition to your nutrition, and you’ll lose weight if that’s all you ate. The weight you lose would be muscle, fat and bone density. You basically become a smaller version of yourself with the same body composition.
Eating the right amount of protein, carbohydrates and fats with each meal is the healthier option.
2) “You have to starve yourself in order to lose weight.”
– By being in a large caloric deficit, your body will dip into its fat stores for survival. Your metabolism will eventually slow to match the amount of limited calories being consumed. Several studies have found that diet-induced weight loss is associated with hormonal changes (leptin, amylin, GLP-1, PYY, CCK and oxyntomodulin) that promote weight regain. The body will be heavily resistant to weight loss after “yo-yo” dieting to prevent drastic changes from caloric  deficiencies.
3) “You have to run every day in order to lose weight.”
– Running is great for increasing endurance and stamina, but is not a necessity for fat burn. Running can be an added tool to burn extra calories, just like other cardio exercises.
Ultimately, the best approach to reaching a healthy, sustainable body weight is with proper nutrition and exercise. You’re not going to see drastic, overnight changes on the scale, but with patience, persistence and discipline, you will reach your goals!
If you need a coach to help you find the right nutrition and exercise plan, feel free to reach out to us!

Jamie Bernau

Personal Trainer, on-line coach

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