1.There is no single exercise that will make you lose fat.
In other words, spot reduction. We call it exercise-induced localized loss of subcutaneous fat. Sure, you will see some research who will challenge that myth. All I can say is that the research has been done on sedentary individuals. No shit Sherlock, there will be some fat loss going on, localized as well, where they want, mostly every where if it is done right.
Spot reductionalism has been and still is carried around by some illuminated trainers who try to reinvent the wheel. They come out, on some Television show or paid infomercial, with a “New” way or toy that specifically target some area of interest, like the butt and thighs. While that trainer was showing off her sculpted buttocks and explaining how she got them (of course, completely disregarding her 10+ years of training and dieting) the fine prints are scrolling at the bottom of the infomercial letting you know that results may vary and a special diet plan must be followed. But who cares?
2.Eating less won’t make you lose more fat
It’s all about balance. Work like a horse, eat like a bird, something is bound to happen. Maybe not tomorrow, or next week, but your body will pay for it in the long run. After a while, you might even gain weight, or worse, start losing muscle mass and start a whole cascade of health problems.
You might lose weight, but not the weight you are looking for. As you lose muscle mass, you slow down your metabolism. It will play tricks on your thyroid and on your energy levels. Reversing these little problems is no easy task and can set you back for a while.
3.Cardio alone won’t make you lose weight
Most people will opt of the treadmill when they start exercising. Let’s have a moment of silence for those who take their car, go walk for half an hour indoor, on a treadmill, only to go back home by car.
First and foremost, the treadmill dictates your speed, so there is less effort given than going for a nice walk outside in the park, where you at least, push yourself forward.
Also, the average person walks between 3,000 and 4,000 steps per day, and 1,000 steps is the equivalent of around 10 minutes of brisk walking. So, that would be about 30-40 minutes of walking a day. Do you seriously think that walking more is the answer? If you walk for stress release, I am all for it. That little brisk walk will do wonders to lower your cortisol.
Just don’t go on a busy boulevard, because your brisk walk will suddenly turn into a toxic one because of the noise and air pollution.
My point is not to think about walking as a fat loss tool, see it as a stress release activity, which might be one of the tools to help you lose fat. I often hear people say that they need to go walk to burn what they just ate, which is a big misconception of how the whole fat loss thing works. What we all need to do in order to prevent aging is to move, bend those articulations they way they are made to be bent. Stress those muscles into growth to prevent muscle loss, arthritis and slow down the aging process altogether.
4.There is no wonder fruit that will make you lose fat
Self made television fitness celebrities will go on and on about what can happen to your body when you are lacking certain nutrients and then give their two cents on what you should do to prevent these deficiencies. They will often suggest eating more of a given fruit, which contains the needed nutrient. To a certain extent, they are right. However, when you give advices, most will take it to the extreme and eat more than what was suggested.
The short-term effect of a food may not always translate into greater weight loss in the long term.
Believing that there is one single fruit that can help you lose fat is like believing in finding a shortcut to climb mount Fuji.
Reality is that nutrient deficiencies are case specific. Food intolerances, environment, activity levels, digestion and many factors come into play when it comes to nutritional advices, it can’t be taken lightly.
Last but not least…
5.Failure to assess
When you write a new destination on your GPS, you have either two choices. You either put a starting address, or you start from your current location. If you don’t do one of those simple steps, your GPS won’t work. Same goes for your health goals. You might be rolling your eyes right now but so many people come in my office and don’t even know where to start. If you don’t know where you are starting from, meaning body fat, lean muscle mass, weight, or anything that would help you measure progress, how can you know if you are getting close to your destination.
Here is my last piece of advice
Every time someone starts a new lifestyle, it seems like everyone has to pitch in and give his or her two cents. As if everyone is the same and should do the same plan or diet. Listening to others about what THEY are doing and trying to make you believe that it is the best thing for you as well will only set you back. Stay on track by not listening to other opinions. No one knows you better than you.