It feels like everyone is always commenting on what they believe works and doesn't work in order to boost their metabolism and burn fat. I’m constantly getting asked for my recommentations, while others just share what is and isn’t working for them, and so many people come into my store, Balance Market, and ask me what supplement or superfood I sell that can help them burn fat.
As you can imagine, I’m not one to keep my mouth shut. I personally don’t like to give people blanket recommendations without knowing their health history and specifcs (we are all so different, and what works for one person, doesn’t necessarily work for you AKA “bioindividuality”), but I always have to at least say this: there is no miracle pill, there isn’t one food or supplement that’s going to magically make you lose weight; results come from consistency, from your daily habits and what you’re doing with your body 90% of the time. Yes certain workouts and certain supplements can help, and I’m generally a fan of including many superfoods (why not?) but it requires more than that, especially as we age.
Having said that, here are the top 4 diet & fitness myths that I’ve been hearing a lot, and my take on what really works.
Just note: I always ask you to keep in mind the concept of bioindividuality; we are all different so it’s important to experiment and find what works best for you at this time.
Myth 1: Cardio is the Best Way to Lose Weight.
Truth: While cardio (like running, cycling/spinning, zumba, etc) can burn calories, strength training is actually more important for body recomposition. Building muscle through strength training boosts metabolism and helps burn more calories at rest. That being said, they both have benefits, so I personally recommend a mix of both (ex. strength training 3/week + cardio/sports 2-3/week), and also recommend incorporating some yoga, barre and/or pilates that help with proper alignment, balance, strengthening your core, and stretching. Ultimately I say do what you love most, but make sure to do SOME form of strenght training! If you are a cardio fan, please don’t forget to ease-up on the cardio some days to avoid burnout; some days of training without cardio have benefits and will not make you fat, I promise.
Myth 2: Counting calories and/or Eating Less Will Speed Up Weight Loss.
Truth: Severely restricting calories can actually slow down your metabolism and lead to nutrient deficiencies. Plus it creates a negative cycle, where you keep looking to eat less to lose weight, but that only slows down your metabolism further. I often see that the less you eat, the harder it becomes to lose weight! Instead, focus on eating nutrient-dense foods in appropriate portions to support metabolism and overall health. Make sure to include plenty of protein, some healthy fats and tons of fiber (and ideally greens!) in each meal, and aim to eat until you are 80% full. It’s also key to leave enough time between meals (usually 3-4 hours), and avoid grazing!
Myth 3: Certain Foods & Supplements Can "Boost" Your Metabolism.
Truth: While many antioxidant-rich foods may have some metabolic benefits (common ones include green tea such as matcha, spirulina, moringa, ginger, cayenne pepper, etc.), the key to a healthy metabolism lies in overall nutrition and lifestyle habits rather than specific "metabolism-boosting" foods. Eat a balanced, nutrient-dense diet filled with many antioxidant rich plants and plenty protein, and yes include your superfoods too, but just remember that it’s your everyday meals and habits (including regular excercise and proper sleep) that move the needle.
Myth 4: Carbs are the Enemy.
Truth: While many people do benefit from downsizing their portions of carbs, not all carb are bad. Carbs give us energy and can also provide digestion-friendly fiber (among other benefits). Including small portions of healthy whole-food carbs is actually VERY beneficial; you just have to tailor the portions to your lifestyle and health concerns/goals. Plus, you need to focus on eating the more pure, strict carbs vs. the refined, processed ones. So YES, regularly eating carbs like cakes, pastries, muffins, mac n’ cheese, pizza and refined breads will contribute to weight gain. However, including small portions of whole grains, fruits, starchy vegetables, legumes (beans, lentils, chickpeas etc) is a MUST for a balanced diet and supports overall health. Even some slightly refined carbs - like good quality organic breads - are generally ok, too! The common “anti-carb” rhetoric leads to persistant energy deficits which can often backfire.
Unfortunately, especially for women, we are pressured (by society and the media) to cut calories and focus on weight loss and being thin, instead of focusing on being healthy and strong (without necessarily being tiny). I believe this leads women to be stuck in a vicious dieting cycle that also keeps them unhappy.
I think we should focus more on being strong, healthy, fit and happy, and less on the number on a scale. We need to find some food freedom and not be afraid to eat some (healthy) carbs and enjoy a large (balanced) meal.
Now that we’ve debunked a few of these common diet and fitness myths, stay tuned for my next blog with my top tips to be healthy, lean, and have a strong metabolism.