DEBUNKING MYTHS ABOUT WEIGHT LOSS FOR WOMEN

\n\nIn order to sustain good health, it is essential to ensure that nutritional requirements are met according to an individual’s weight and height on a daily basis.\n\n8 MYTHS ABOUT WEIGHT LOSS\n\n1. All calories are equal; - FALSE! All calories are in fact not equal!\n\n2. Weight loss diets work – FALSE! Weight loss diets do not work, what works are lifestyle changes and dietary modifications.\n\n3. Just eating supplements will help you lose weight- FALSE! Your body needs essential nutrients/vitamins/ minerals to sustain good health.\n\n4. Eating less will help you lose weight- FALSE! If you are burning more than consuming, eating less can cause your metabolism to slow down.\n\n5. Eating carbohydrates makes you gain weight- FALSE! Carbohydrates provide energy for daily tasks and is primary fuel for our brain.\n\n6. Eating fat makes you gain weight- False! Although fat consumption should be limited, not all fats are bad!\n\n7. Lifting weights makes women appear bulky- False! Women do not have enough testosterone for them to develop large muscles like men, therefore weightlifting is a great way to burn fat and develop lean muscle.\n\n8. Weight loss is a linear process False! Weight loss is a complex process that involves consistency and discipline.\n\nFOOD GROUP BREAK DOWN WATER \n\nWater is essential when it comes to weight loss. The brain and heart are composed of 73% water, lungs make up about 83% and muscles and kidneys make up about 80%. Dehydration is the lack of water in the body, which contributes to feeling symptoms of fatigue. It is important to have a daily minimum consumption of 3-4Litres of water as water is essential for proper digestion and nutrient absorption.\n\n CARBOHYDRATES\n\nCarbohydrates are the primary source of energy we can obtain. Carbohydrates, when ingested, are further broken down to produce energy that we use as fuel to carry out metabolic functions. When excess carbohydrates are consumed, they are stored away in your liver and muscles as a compound called glycogen. However, carbohydrates should be kept to a limit because they can be found as a hidden additive in food products.\n\nHERE IS A LIST OF SOME HEALTHY CARBOHYDRATE OPTIONS:\n

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• Brown rice
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• Quinoa
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• Whole wheat/whole grain food products
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• Rolled or steel cut oats
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• Potatoes/sweet potatoes
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\n FRUITS/VEGETABLES\n\nEating fruits and vegetables are essential ways to get our essential vitamins and nutrients in our diet. Although keep in mind, some fruits and vegetables do contain sugar and carbohydrates in them. The best options for fruit and vegetables are those that are high in fibre and have a low glycemic index. Your daily serving for fruit and vegetables should be 1-3 servings, 2-3 times a day. If you find you are struggling to meet your daily requirement for fruits and vegetables, consider taking a green powder supplement.\n\n HERE ARE SOME FRUIT AND VEGETABLE OPTIONS:\n

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• Berries
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• Apples/Pears
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• Oranges/grapefruit
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• peaches/plums
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• Greens (Spinach, Kale)
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• Green beans/edamame/peas
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• Onions
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• Bell Peppers/jalapenos
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• Mushrooms
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• roccoli
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\n PROTEIN \n\nProtein consumption is important for muscle development, growth and repair. Eating protein becomes even more important with aging, because naturally with age-related physiological changes, the body loses muscle mass. Although primary sources of protein come from meat products, there are lots of vegetarian protein options as well.\n\nBELOW IS A LIST OF HEALTHY VEGETARIAN PROTEIN SOURCES:\n

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• Beans
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• Chickpeas/hummus
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• Chia seeds/hemp seed
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• Tofu/Soya products
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• Lentils
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• Whey protein powder
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\nFATS \n\nFats are important, as they can be used as fuel when carbohydrates are not attainable; Consume healthy fats that contain High-Density Lipoprotein (HDL) cholesterol which are referred to as the “good cholesterol” and avoid fats that are high in saturated or trans fat or contain Low-Density Lipoprotein (LDL) cholesterol, as they can lead to heart disease and stroke. Sources of healthy fat include: coconut oil, MCT oil, extra virgin olive oil, nuts.\n\n DAIRY\n\nConsuming dairy is one of the ways we can obtain calcium in our diet to support bone health. However, dairy products contain many hidden additives such as sugar, therefore should be limited. Nonetheless there are healthy dairy alternatives that can be consumed to obtain calcium in your diet such as skim/low-fat milk, plain yogurt, 0% Greek yogurt, cottage cheese.\n\nFOODS TO AVOID:\n

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• Food that is high in salt/sodium.
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• Sauces/dressings
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• Sugar
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• Processed/Fried food
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• Alcohol
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