Shocking Weight Loss Myths Exposed: What Brighton Hove’s Fitness Experts Want You to Know!

Hey there, fellow fitness enthusiasts!

As a personal trainer, business owner, and proud mum of a 7-month-old baby, I’ve seen and heard it all when it comes to common weight loss myths. Add in my background as an 800m and steeplechase athlete, and I’ve had my fair share of trial and error in the fitness world. I’m here to help you sift through the noise and find out what really works. Let’s bust some common weight loss myths together!

Myth 1: You Have to Starve Yourself to Lose Weight

Why It’s Not True

Starving yourself to lose weight is not only ineffective but also dangerous. Severe calorie restriction can lead to muscle loss, nutritional deficiencies, binge eating, and a slowed metabolism. Your body needs a variety of nutrients to function properly, and depriving yourself can backfire. A few years ago, I went on a crazy weight-loss diet and as a result, I lost 10kg and developed an eating disorder—bulimia. Severe calorie deficit led to binge eating and a very unhealthy relationship with food.

What Really Works

A consistent, moderate caloric deficit is key. Focus on nutrient-dense, high-quality foods that keep you full and energized. Think proteins, whole grains, good fats, and vegetables.

Myth 2: Carbs Are the Enemy

Why It’s Not True

Carbohydrates are not the enemy; they are an essential part of a balanced diet. Your body needs carbs for energy, especially if you’re active. The trick is to choose the right kinds of carbs.

What Really Works

Opt for complex carbohydrates like whole grains, legumes, and vegetables. These provide sustained energy and are packed with fiber, which helps keep you full. During my athlete days, I learned that cutting out carbs completely left me feeling sluggish and unable to perform at my best. Moderation is key!

Myth 3: Cardio Is the Only Way to Lose Weight

Why It’s Not True

While cardio is great for burning calories, it’s not the only way to lose weight. Strength training is just as important, if not more so, for long-term weight loss.

What Really Works

Incorporate a mix of cardio and strength training into your routine. Building muscle through strength training increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising. After having my baby, I found that adding weightlifting to my routine helped me regain strength and lose fat more effectively than cardio alone.

Myth 4: You Can Spot Reduce Fat

Why It’s Not True

Spot reducing, or trying to lose fat from a specific part of your body by targeting that area with exercises, simply doesn’t work. Fat loss occurs throughout the entire body, not just in one specific area.

What Really Works

Focus on full-body workouts and overall fat reduction. High-intensity interval training (HIIT) and compound movements like squats and deadlifts are great for burning calories and building muscle. As a teenager I used to obsess over my midsection, doing countless crunches, but I saw the best results when I started incorporating full-body workouts.

Myth 5: Weight Loss Supplements Are Essential

Why It’s Not True

Many weight loss supplements are marketed with bold claims but lack solid scientific backing. Some can even be harmful. Supplements are not a magic solution and should not replace a healthy diet and exercise.

What Really Works

Focus on whole foods and proven methods like adequate protein intake, regular exercise, and sufficient sleep. When I was a competitive athlete, I relied on whole foods to fuel my performance. Post-baby, I found that returning to these basics helped me shed the weight in a healthy, sustainable way.

Myth 6: Eating Late at Night Causes Weight Gain

Why It’s Not True

The idea that eating late at night automatically leads to weight gain is a myth. What matters more is your total caloric intake over the course of the day, and syncing with your circadian rhythm, not the timing of your meals.

What Really Works

Manage your overall calorie intake and make healthy food choices regardless of the time. Focus on having your last meal 3 hours before bed. I saw a nice “healthy” living hack: have your last meal 3 hours before bed, your last drink 2 hours before bed, and 1 hour before bed stop using your phone. I 100% support this!

Myth 7: You Can Lose Weight Quickly and Keep It Off

Why It’s Not True

Rapid weight loss can be tempting, but it’s often not sustainable and can lead to yo-yo dieting. Losing weight too quickly can also result in muscle loss, nutritional deficiencies, and a slowed metabolism. In women rapid weight-loss can lead to loss of period.

What Really Works

Aim for gradual weight loss through long-term healthy habits. Consistency is key. I found that setting realistic goals and focusing on small, sustainable changes made a huge difference when setting up goals with my clients. It’s not a race, and the slow and steady approach is often the most effective.

Myth 8: You Have to Cut Out All Your Favorite Foods

Why It’s Not True

Depriving yourself of your favorite foods can lead to feelings of restriction and eventually cause binge eating. It’s not about cutting out foods entirely but finding a balance. (But let’s be honest, if your entire diet consists of coke, McDonald’s, and kebabs, I would most likely recommend cutting out all this s*.)**

What Really Works

Incorporate your favorite foods in moderation and find healthier alternatives. During my athlete days, I learned to enjoy treats in moderation without guilt. Post-baby, I still indulge in my favorite chocolate now and then, but I balance it with plenty of healthy meals and snacks.

Myth 9: Detoxes and Cleanses Are Effective for Weight Loss

Why It’s Not True

Detox diets and cleanses are often marketed as quick fixes, but there’s little scientific evidence to support their effectiveness. Your body already has a natural detoxification system in place—your liver and kidneys.

What Really Works

Support your body’s natural detoxification processes by staying hydrated, eating a high-fiber diet, getting enough sleep ,and taking care of your liver. When I was looking to reset my system post-pregnancy, I focused on drinking plenty of water, eating lots of organic vegetables, and getting enough rest. No expensive detox teas needed! I fully support fasting as there is lots of evidence of healing effects of fasting. In my family, we fast regularly.

Myth 10: All Calories Are Created Equal

Why It’s Not True

Not all calories are created equal. The source of your calories matters because different foods have different effects on your metabolism, hunger, and overall health.

What Really Works

Focus on nutrient-dense foods that provide the most bang for your caloric buck. Protein and fiber-rich foods, for instance, keep you fuller longer and support muscle maintenance and growth. As an athlete and now as a busy mum, I’ve always prioritized quality over quantity when it comes to my food choices. A balanced plate with proteins, healthy fats, and plenty of organic veggies is my go-to.

Conclusion

Recapping our journey through these common weight loss myths, it’s clear that there’s no one-size-fits-all solution. Sustainable weight loss is about making informed choices, listening to your body, and staying consistent. As a personal trainer, business owner of a Private Personal Training Fitness Studio in Brighton Hove, mum, and ex-athlete, I’ve navigated many of these myths firsthand and found what truly works.

Remember, it’s not about perfection but progress. Focus on science-based methods, be patient with yourself, and celebrate every small victory. You’ve got this, and if you ever need a supportive community or personalized guidance, I’m here to help you achieve your fitness goals. Let’s bust these myths and make lasting changes together!