More and more people are giving advice on nutrition, but it’s not always valuable. Last month’s article we spoke about tips to get that summer body. Training is important, but you must monitor what you eat to be fit and healthy. If your Personal Trainer advises you on any of the myths below, contact me. We often hear these in the context of ‘this is all you need to do’. The context in which the comments are said, can affect how effective they are. Although, a lot of people are saying them in the context to lose weight.
- Don’t eat after 8pm
If you are going to bed at 8.30pm or 9.00pm then eating a big dinner at 8pm is not recommended. It doesn’t give much time for the food to be digested and this can impact your sleep, causing you to feel bloated and uncomfortable. However, in the context of losing weight, YOU CAN still eat after 8pm – as long as you are in a calorie deficit for that day. Therefore, it doesn’t matter what time of day you really eat. Eating a balanced meal at 7pm, 8pm or 9pm can still be healthy.
- When you’re hungry and want to lose weight, eat celery
For those that don’t know, the food celery does burn more calories eating it than it does by consuming it. With that said, celery will not satisfy your hunger or your cravings. If you ignore your hunger, you are more likely to overindulge and eat more in your next meal. My advice would be to have some form of protein or fibre as a snack to reduce hunger and cravings. But eating celery solely for the purpose of losing weight and not eating a proper meal, is not effective.
- Drink diet drinks instead of regular fizzy drinks
This is one that will have PT’s arguing against me. I have suggested to clients to cut down on fizzy drinks and given them the option to have a diet coke instead of a regular coke. Why? Because there is less sugar and calories in a diet soda drink. But… (and you knew this was coming) in diet drinks, there are artificial sweeteners. Research has suggested that diet drinks may be associated with Type 2 Diabetes. The best option would be to drink water.
- Cut out carbohydrates
What are carbohydrates used for? ENERGY. What happens if we cut down or cut out carbohydrates? WE HAVE LESS ENERGY. Now most people who are trying to lose weight will be exercising as well, so you need energy. Carbohydrates are an important macronutrient, which the body NEEDS, alongside proteins, fats & micronutriens (vitamins & minerals). I wrote an article ‘Carbs are NOT the enemy, YOU ARE’ (April 2019). For sustainable weight loss, make smarter food choices when it comes to carbohydrates but don’t eliminate them completely.
- Do a cleanse to lose weight
This one is sure to get all those juice diet distributers angry, but here are the facts. Doing a detox can be good for you. You can lose weight from drinking smoothies and liquid nutrients because you are not eating. But…(here it is again!), this is not realistic or sustainable. Your liver and kidneys detox your body very nicely without any crazy cleansing. Once you go back to eating normally, the weight will come back on.
Having a balanced and sufficient intake of carbohydrates, proteins and fats which correlate to your body type, your exercise or activity level, your metabolism, your daily calorie intake and your current lifestyle is the way forward. Visit my Instagram page @nicky__fitness and my website www.nicky-fitness.com for more information. Best wishes! Nicky Fitness