by Joleen Whelchel | sponsored by
5 Common Misconceptions of Weight Loss:
As I've moved through my health journey with PHD Weight Loss and Nutrition, I've learned that the way I've been doing things for so long was incorrect. I want to share these five misconceptions about weight loss that I've learned.
- Just Cut the Calories
Old habits die hard, and eating enough food while trying to drop those extra pounds is not only essential but vital to the long-term maintenance of your weight loss. Dr. Ashley shared with me recently that her professional dancing career came to a screeching halt when she ended up in the hospital undernourished and over-trained. She was operating on the old adage, "calories in must be less than calories out. Eat less, workout more."
The fact is, when you do this, you damage your metabolism. Recently, a study was conducted on former "Biggest Loser" contestants. Findings were that after six years, all but one had gained back their weight, and their metabolisms were functioning an average of 600-800 calories per day less efficiently. In other words, by doing a very calorie-restricted diet with a lot of high-intensity exercise, the long-term damage to their metabolism was dramatic. So folks, make sure you eat enough food!
- Just Add Exercise
We've all done it. Well, I'm raising my hand high right now, saying I've done it for like 25 years! We work out more to "earn" a piece of cake or an extra glass of wine. We up the workouts to longer runs or 2x/day to drop those extra holiday pounds. Sure, it works short-term, but it has the same effect as cutting your calories dramatically - it will damage your metabolism. On top of that, you'll likely end up injured because you are not giving your body ample time to recover from your workouts.
Exercise is great for you. It helps you build muscle, enables you to breathe easier, works your heart, helps your immune system, and it provides great endorphins that improve your mood. The health benefits are many, but exercise alone won't get you where you want to be. Remember, you can never out-train your fork. For optimum health, you need to fuel your body with the right food at the right time, so it can perform at its best.
- Low Fat is Better
The fact is, your body needs dietary fat. You must have it to stay full, and you must have it to adjust your body into a fat-burning metabolism vs. an energy-burning metabolism. In other words, you need fat in your diet to teach your body to burn your fat stores.
Also, if you haven't noticed, read the labels on low-fat foods. Those fat calories are replaced with sugar calories. Sugar is bad. It's bad because it promotes an energy-burning metabolism vs. a fat-burning one. Fat also helps you stay full longer, so you don't binge eat because you are hungry before it's time for your next meal or snack.
- Carbs - Whole Grain is Good, White Processed Flour is Bad.
In a time where Keto is "the rage" and low carb is the diet of the year, we tend to think of carbs as bad. Marketing has also taught us a lot of very WRONG things about carbohydrates. The fact is, carbohydrates are all converted to sugar in your body. A piece of white bread and a piece of the most whole-grain bread you can find are virtually identical in how they are metabolized and stored in your body. Sure, one has more fiber; fiber is good stuff…but all those "other" carbs metabolize the same.
Another misconception is that vegetables don't have carbohydrates. Guess what, folks, they do. But that's ok, because our bodies need carbohydrates to function correctly. The trick is to find out exactly how many carbohydrates your body needs. That is something I worked 10 years to try to figure out on my own. The team at PHD Weight Loss and Nutrition figured it out in just a few weeks. Why? Because they know what they are doing and I did not. Their program is based on science and is individualized. They are pros. Let them help you.
- Eating Right is Expensive
First, I want to put this in perspective. Let's be real. Drive through Starbucks and get a grande double shot French vanilla latte, and you've just spent about $9. Drive through McDonald's for a Big Mac combo meal for lunch, and you've just spent another $8. You'll be "hangry" by 3:00, so go to the snack machine or hit the QT for something to snack on and something to drink and you've just spent another $3-$6. Dinner, well, you've worked hard all day and deserve something good. Being very conservative here, let's just say you stop at your favorite pub for a couple of beers and wings…if you get out of there for $25 bucks, you'll be lucky. So, you've spent $46.50 to eat terribly.
Now, let's compare that to my day. I make my own coffee in the morning, put in some real half and half, and a scoop of collagen for my preworkout. That costs me about $1.00. At breakfast, I have two eggs and a slice of bacon. I buy great eggs from my good friend who raises chickens, and I splurge for thick-cut bacon, so I've got $1.50 in breakfast. Mid-morning, I'll have some Greek yogurt and blueberries. That's about $1.50 if I splurge and buy the organic blueberries. Lunch, let's just say I go out with clients and do lunch out — salad with Salmon… $12. For my 3:00 snack, I'll have a little jerky and some almonds. I splurge and buy the 100 calorie packs at Aldi because it's easy, so I may have $1.50 in my snack. Supper, I do that right. Grill a filet mignon and some veggies and add a salad…$15 for a grand total of $32.50.
That's IF I eat out, which I seldom do, and IF I eat the most expensive cut of meat for dinner. In reality, I usually have fish or chicken for supper, so that takes dinner down to about $4.00, and usually, I eat a salad with some protein for lunch, which takes that down to $3.00 max. So, on my most expensive day, eating out for lunch and eating the best cut of meat for supper, I'm still about 35% lower in food cost than the drive-through person. On my regular day, I've spent about $9.50. That's 80% less than the daily drive-through person.
How many of you invest in your 401K every paycheck? Why do you do that? For me, it's because I know that I'll need that money later, and my company matches some of my savings, so that's just free money. I invest it every paycheck so I can let that money grow and use it later. Now, let's think about the cost of this extra weight you are carrying around, according to recent studies.
If you don't feel like reading the whole thing, here's the gist of the findings:
Relative medical costs for people overweight vs. normal weight are 20-30% higher.
Relative medical costs for people obese vs. normal weight are 36%-100% higher.
That is ONLY medical costs. The study also measures productivity costs and transportation costs. Like I said, click the link above and look at the studies. Simply put, investing in your health NOW pays dividends that no 401K or stock market will ever pay. As an added bonus, you'll feel good and have fun spending that money you save on things you want to spend it on vs. healthcare costs.
Now, you're going to ask me about the money I invest in PHD Weight Loss and Nutrition. I can tell you, it pays itself back in dividends. When I was in the weight loss phase, they provided me 80% of my food at NO ADDITIONAL COST. So, the money I spent with them was nominal because my grocery bill was cut down about 80%. I stopped drinking wine during the weight loss phase, so that saved a $20-$30 a week. I gave up a three-bag-a-week cinnamon gummy bear addiction, which saves me another $12/week. I have a certified nutritionist available to help me every week. If I were to pay for that hour, it would cost me $60-$120 per session. They provide a lot of behavior modification modules that helped pull me out of my depression…priceless! I wasn't on any prescription medication, but I've heard over and over from their other patients that they've gotten off so many of their medications, saving some hundreds of dollars a month.
Now that I'm on maintenance, the program is free. I still have access to my nutritionist, I still see her weekly if I want to, I still get all the learning modules, and I still get all the support I need. The difference between this program is that they are with you for life, not just for weight loss. If you're wondering if the program is worth the cost, the first consultation is free. It's worth just doing the consultation and seeing if it will work for you. It's the best investment I've ever made in myself. Here's the link if you're curious about the program.
Click here to take the quiz to discover if you’re a candidate to work with PHD and learn how to create a sustainable weight loss for your unique body.
864-252-4925 | www.myphdweightloss.com