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Debunking Some Common Weight Loss Myths

  • November 30, 2017
  • By 50 Shades
  • 40 Comments
Debunking Some Common Weight Loss Myths

Recently I’ve been on my own personal journey of trying to shed some unwanted kilos and attempting to get fitter. During this process I’ve discovered what does and doesn’t work for me when it comes to weight loss. When Jane Sandwood approached me to guest post about debunking some common weight loss myths, I immediately thought “perfect timing”!

So without further ado here is what former nutritionist, Jane’s experience and research has taught her about weight loss and nutrition.

Debunking Some Common Weight Loss Myths

Debunking Some Common Myths About Weight Loss

Australians think a lot about food and how we can add more nutrients to our daily diet. The study of nutrition is actually very new, and the motivation to eat healthy seems to be a central focus of the current culture, especially as we enter our later years in life. But the actual scientific study of nutrition only began to be researched in any serious capacity within the past 100 years. To put it in perspective: the term ‘vitamin’ was coined in 1912.

Since we are only beginning to understand many aspects of diets and how nutrients affect our bodies, it makes sense that certain myths about making healthy food choices have come about. Many of these myths, however, are untrue, even though they are oftentimes presented as factual by the food industry. In realizing that there are many myths about losing weight and which foods can help in this endeavor, there are certain truths you should know.

Eating Carbohydrates Won’t Necessarily Make You Fat

Debunking Some Common Myths About Weight Loss

One of the most common myths we hear when trying to lose weight is that eating carbohydrates will make you fat and negatively impact your weight loss process. But the truth about carbs is that you can actually lose weight by eating them in moderation and proper portions. Plus, most healthy foods that are good for losing weight, like vegetables and foods containing fibre, also contain carbs, so it wouldn’t be wise to rid your diet of carbs entirely.

Like anything, eating too much of a certain type of food will lead to weight gain over time, and carbs are not excluded from this list. But this doesn’t mean that you need to completely cut them out. Choosing whole grain and wholemeal carbs (like brown rice or brown bread) is a great way to make your carb choices healthier—and you’ll stay satisfied and full longer. You can also do things like eat the skins on your potatoes to increase your intake of fibre.

It’s Not Too Expensive to Eat Healthy

Debunking Some Common Myths About Weight Loss

Shopping at the local Farmer’s Markets can be very affordable

Another myth that has circulated about losing weight and our nutrition is that it is overly expensive to buy healthy foods. While many of the fashionable ‘superfoods’ can be quite costly, especially if it needs to be imported to Australia from elsewhere, this isn’t the case for a majority of healthy foods. In fact, changing your diet to be healthier should cost the same as whatever previous diet you were eating.

It may be worth knowing that in-season fruits, vegetables, meat, and fish are cheaper than when they are out of season. Also, beans and pulses are always inexpensive options that are both filling and low in calories. By researching and making a weekly food plan ahead of your trip to the food store, you can make healthy eating a priority and do it cheaply.

So, knowing that eating a proportionate amount of carbs will not make you fat and that you can be healthy without breaking the bank, you can now take on your efforts for weight loss with a rejuvenated spirit and new nutritional information.

My Own Weight Loss Journey

Debunking Some Common Myths About Weight Loss

At the end of 2016 I had Bursitus in both hips and I couldn’t exercise as rigorously as I usually do, so I became a little unmotivated. Then after coming back from a five week holiday on a Mediterranean Cruise and travelling around Italy, I found myself to be the heaviest I’ve ever been. My clothes were skin tight, I felt sluggish, I was having trouble bending down to do up my shoes and during a medical checkup I found out I had high cholesterol. I was jeopardising my health and my ability to indulge in things that I love to do, like pilates, yoga and walking up hills.

So when my friend and neighbour suggested I go along to Weight Watchers with her, I agreed. It was probably the best decision I ever made because I had someone to support me and keep me on track, rather than just the weekly visit to the WW meeting. From the onset my friend and I were helping one another by cooking healthy meals, sharing recipes, exercising together and being accountable to one another. It really helped me in those first 3 months.

The result after 4 months of following the WW program and exercising regularly has been a whopping 7 kilogram weight loss. I feel like a new “me” and can now comfortably fit back into my once skin tight clothes, do up my shoes without struggling, and negotiate some of the moves in pilates and yoga so much easier. Plus the pain in both my hips joints has mainly dissipated.

Here’s my before and after photo of my weight-loss journey. First photo was taken on The Path of The Gods on the Amalfi Coast of Italy in May this year and the second photo in November. There’s a remarkable difference.

Debunking Some Common Weight Loss Myths

My Weight Loss Tips

  1. Take every opportunity to exercise. Walk or cycle instead of driving your car. Make a regular time to exercise or walk with a friend. Join a gym or a pilates/yoga class. Set yourself a challenge, like climbing Mt Warning (as I did back in September).
  2. Don’t try to exist on a diet of lettuce and carrot sticks. Eat normally but decrease your portion sizes. Don’t eliminate entire food groups like carbs or fats. Incorporate that glass of wine you enjoy so much into your daily eating plan.
  3. Don’t stop eating out. There are many good choices at cafes and restaurants that won’t destroy your eating plan. Make sensible choices like salads, stir fries or meat and veg dishes and avoid deep fried foods.
  4. You can snack in between meals, but make them healthy choices like yoghurt, fruit, boiled eggs, vegetable sticks and hommus or nuts.
  5. Measure you weight loss not just by what the scales tell you but by your clothing and your body measurements.
Debunking Some Common Myths About Weight Loss

Exercise at every opportunity

Thank you Jane for writing this very informative article.

Jane Sandwood is a professional freelance writer and editor with over 10 years’ experience working across many fields. Jane has a particular interest in issues relating to health, fitness and nutrition.

What do you think are the main myths about weight loss?

 

Lyndall from Seize the Day Projectlovin-life-linky
Deb from DebbishDotCom
Min from Write of the Middle.
Leanne from Deep Fried Fruit
and of course me, Kathy from 50 Shades of Age


By 50 Shades, November 30, 2017 <p>Kathy was a 50 something year old when she started up this blog 4 years ago, but has since turned over another decade and is now 60. She is married with two adult children and lives on the Gold Coast in Queensland. She enjoys living life to the fullest and loves to keep fit and active by maintaining a healthy diet and exercising regularly. Some of her interests include reading, movies, travelling, cooking and blogging! Kathy works part-time as a freelance writer but her real passion is travelling and photographing brilliant destinations both within Australia and overseas and writing about it.</p>
  • 40

50 Shades

<p>Kathy was a 50 something year old when she started up this blog 4 years ago, but has since turned over another decade and is now 60. She is married with two adult children and lives on the Gold Coast in Queensland. She enjoys living life to the fullest and loves to keep fit and active by maintaining a healthy diet and exercising regularly. Some of her interests include reading, movies, travelling, cooking and blogging! Kathy works part-time as a freelance writer but her real passion is travelling and photographing brilliant destinations both within Australia and overseas and writing about it.</p>

40 Comments
  • Lydia C. Lee
    November 30, 2017

    I have noticed it’s cheaper to buy fruit and veg from a small grocer than the supermarkets at the moment…so while I have been noticing how expernsive fresh fruit and vege is, it’s because I’ve been lazy and shopped at the wrong places.

    • Kathy
      November 30, 2017

      I agree totally. I buy my fresh fruit and veggies mostly from the weekend farmer’s markets or if not at the green grocer at the shopping centre. Their produce is so much fresher and tastes better and is normally cheaper to buy. #TeamLovinLife

  • Jo Tracey
    November 30, 2017

    Well done you! You look fabulous. I think the biggest thing is the head – you might know what you have to do, but until you have your “why” or your reason…well, you know the rest. #teamlovinlife

    • Kathy
      November 30, 2017

      Thanks Jo. I feel pretty good and didn’t actually realise that I’d shrunk so much until I put these two photos together. I agree that you need to have the right head space to embark on a weight loss and fitness program. Lucky for me I had the help from a good friend who keeps me accountable (but also sometimes leads me astray with a bottle of wine!) #TeamLovinLife

  • Ingrid @ Fabulous and Fun Life
    November 30, 2017

    What a great before and after photo! As well as looking slimmer and healthier in the after photo you also look younger!

    That photo has inspired me to renew my own weight loss efforts. Although I need to lose more than 7 kgs, losing 7 kgs seems doable and makes such an obvious difference.I will start with that as my goal.

    Thank you for this post. The timing has been perfect for me and was exactly what I needed!

    Ingrid
    http://www.fabulousandfunlife.blogspot.com.au

    • Kathy
      November 30, 2017

      Thank you Ingrid. I’m not sure about the looking younger part but I’ll accept your compliment. The before photo is a shocker, taken after I hiked up many stairs and a steep hill along the Amalfi Coast on a hot day. But seeing this makes me feel proud of my efforts and I must say that it hasn’t been too difficult. #TeamLovinLife

  • Christine
    November 30, 2017

    Ahh! A timely article, just after my scales informed me I’m at my life-high weight!! Egad. Better ramp up that exercise a bit more. And well done, you!

    • Kathy
      November 30, 2017

      Thank you Christine. It’s easy to take the eye off the ball, but I certainly got a shock seeing how big I’d become and also feeling unhealthy with it. I don’t normally believe that scales tell you the truth about your body, but how your clothes fit and how you feel is much more important. #TeamLovinLife

  • Sue from Sizzling Towards 60 & Beyond
    November 30, 2017

    Fantastic effort Kathy and you are looking great! I know the feeling of coming back from my 5 week holiday to Spain and feeling a few kilos heavier and sluggish. Everyone is different but if we find what works for us in losing weight and keeping fit it makes life so much easier. The problem is there is so much information and misinformation out there that people get confused, sucked in or just give up. My philosophy is to find an exercise you enjoy, eat a well balanced diet and exercise your mind as well as your body.

    • Kathy
      November 30, 2017

      There is way too much information out there Sue and I’ve tried most diets and even killing myself doing high intensity exercise over the years. This time around I’ve taken a sensible approach to eating and exercising. I’m feeling great and my next challenge is to keep the weight off. No more overseas holidays for me for a while! #TeamLovinLife

  • Kim Acedo
    November 30, 2017

    Kathy, you look GREAT!

    Congratulations on your weight loss!

    I loved your tips. It can take a lifetime of “unlearning” to realize some of those major things you mentioned, especially for us women who often have had “weight” ingrained in us since we were little girls.

    Great post!

    • Kathy
      November 30, 2017

      Thank you Kim. I’ve always had a body image problem and felt overweight. However at my age, now what’s important to me is my health. Because I’d become an unhealthy weight I needed to take action. I feel so much better now that I did 4 months ago. #TeamLovinLife

  • Lyndall @ SeizeThe Day Project
    November 30, 2017

    Congratulations on your weight loss Kathy! You look amazing. As you know, I’m a Weight Watchers coach and long-time LifeTime Member, so I totally agree that the program works. The main thing is, you have to have your head “in the game”. If you really want to lose weight, you’ll find a way (WW is an awesome way!). If you don’t want to lose weight, you’ll continue to find excuses. We’ve all been there! :) #TeamLovinLife

    • Kathy
      November 30, 2017

      Thanks Lyndall. It’s amazing how WW has worked for me, because I must admit I don’t always stick to it strictly. I think I really did have the right head space this time around because I knew losing weight would impact on my health. I’m feeling fabulous now and can fit back into clothing I haven’t been able to wear. #TeamLovinLife

  • Vanessa
    November 30, 2017

    The other year my dietitian encouraged me to snack more during the day so I eat less at night. It really works! ( tend to have carrots and snow peas (and sometimes tiny tomatoes) at work. And ever since my tonsils have gone I have so much more energy so I can walk heaps again now which is helping my general health & fitness. I can easily do 10,000 steps per day and not “notice” it, whereas before when I was constantly viral, I would struggle and be wrecked at 3000.

    • Kathy
      November 30, 2017

      Yes snacks in between meals (as long as they’re healthy) are a great idea. I almost always do my 10,000 steps a day and go to pilates or yoga 3 times a week. Losing weight does make you feel like being more physical and gives you more energy. I’m feeling great! #TeamLovinLife

  • Jo
    November 30, 2017

    You look fabulous – a new woman! You were lovely before but now you’re, Gorgeous :) Well done for keeping disciplined but enjoying life at the same time. You’ve seriously got me thinking about joining WW just to keep me on track. It’s amazing what a difference a few kgs makes to the way you feel – either better or worse, just generally. In 2011 Dave and I counted calories and exercised to lose weight, and in 12 weeks we felt so much better. But counting calories took a lot of effort and consumed my everyday existence.

    • Kathy
      November 30, 2017

      Aww thank you Jo. I do feel like a new woman! I was rather ashamed to post that dreadful “before” photo of myself, but at least once I returned from my holiday I realised I needed to take some action. WW is a fantastic program and you don’t need to count calories or follow a strict diet. I would recommend it highly. #TeamLovinLife

  • Leanne | www.crestingthehill.com.au
    November 30, 2017

    It’s amazing what a difference losing 7kg makes! I really need to shove about 10kg off but it’s so hard to shift it these days. I have a few friends doing the keto protein/fats diet and they swear by it, but I don’t think it’s a long term healthy choice. I think I need to cut out my lovely afternoon snack/treat and move more – I’m going to buy a fitbit type thing to remind me to move (maybe I should get a cattle prod instead!)

    • Kathy
      November 30, 2017

      Yes it is amazing Leanne. I feel so much better for it and I definitely look a lot healthier too. I’ve heard of the Keto diet but eating a lot of proteins doesn’t appeal to me. I like eating a well balanced diet and that is why WW is so good. I even get to have my evening glass of wine! I have a Fitbit and they definitely inspire you to move more. #TeamLovinLife

  • Pinky Poinker
    November 30, 2017

    What a great before and after photo. Very sound advice too. I’m afraid I’ve already started on the feasting journey that is Christmas! Oh well. I will read this again January 1.

    • Kathy
      November 30, 2017

      The “after” photo is ok, but I’m really not so keen on the “before” one! I really shocked myself into losing weight once I saw that one! I’m hoping to be sensible over the feasting season. We’re going to our daughter’s place on the Sunshine Coast and she survives on very little food, so this might be a good thing. #TeamLovinLife

  • Debbie Harris
    November 30, 2017

    Great sensible advice Kathy and congrats to you on making these changes. It’s always hard to do but always worth the effort if you feel better afterwards and can continue the lifestyle. I’m on my own mission at the moment and would be happy to shed some weight. All the best!

    • Kathy
      December 1, 2017

      Losing weight has been my bugbear over the past 10 years or so. It’s so difficult to shift at my age and you really need to watch everything you put in your mouth. I’m happy I made the commitment though – mainly because of the health benefits. Good luck with your journey! #TeamLovinLife

  • Deborah
    November 30, 2017

    I’m an ‘all or nothing’ person so historically I’ve crash-dieted and binged. Alternatively for most of my life. Of course I’ve gained and lost 10, 20, 30kg a gazillion times and done everything from Weight Watchers, to 12WBT, to fat camp and health retreats.

    Weight loss surgery last year was life-changing for me, but it’s still only a tool. I can still eat more than I should and stretch my stomach and I’ll be back where I was 40kg ago. I still need to work on the mindset stuff and that’s really hard to change.

    Great post! xx

    • Kathy
      December 1, 2017

      I’ve done a lot of “crashing” too Deb during my dieting days. I don’t know what the secret to weight loss and then maintaining it is, because I historically put it back on once I’ve lost it. I think I need to be a WW member for the rest of my life! Lol #TeamLovinLife

  • Min of Write of the Middle
    November 30, 2017

    Great advice from Jane and you’re looking fabulous Kathy! Well done! I’ve lost some weight myself recently but would like to lose more. #TeamLovinLife

    • Kathy
      December 1, 2017

      Thank you Min. I feel pretty fabulous and I like the idea of fitting back into some of my clothing. It’s a hard slog but the results are worth it! #TeamLovinLife

  • Emma
    November 30, 2017

    Great tips. I put on a couple of stone the last few years, the result of working too much and not doing enough exercise and am now trying to loose it. I am toying with weightwatchers but gave myself till Christmas to see how I’m doing. for me, the exercise seems to be working, slowly but surely so we’ll see. You are right about trying to get in exercise whenever you can. It does make a difference!

    • Kathy
      December 1, 2017

      Exercise is a biggy with me. I do something every single day and I find it puts me in the right mindset to eat healthily as well. I can highly recommend Weight Watchers as it is a very flexible program. #TeamLovinLife

  • jodie filogomo
    December 1, 2017

    It’s taken me a long time, to realize most of these issues. Sometimes I think we read too much in the magazines, that ends up being not true!!
    What a great journey for you!!
    XOXO
    Jodie
    http://www.jtouchofstyle.com

    • Kathy
      December 1, 2017

      You and me both Jodie. I’ve tried eliminating carbs, eating high protein, low fat and every other diet known to man! I think a good balanced diet is the key and plenty of exercise. #TeamLovinLife

  • Denyse
    December 1, 2017

    Well done Kathy on making the decision and getting on with it. It’s the feeling of sluggishness that is a start and one which has motivated many to weight loss.
    For around 40 years I ate for comfort rather than health and there were reasons why! I also lost and gained the same amount of weight around 18kg each time.
    In 2014 I was challenged by my dr to do something about my possible blood sugar levels leading to diabetes 2 and I took her up on it. I did more walking – parking the car far way in car parks etc and I reduced but did not eliminate foods. It might sohnd little but my 3kg losss brought my bloood sugar back to normal range.
    From 2015 onwards though some huge life changes affected my stress levels and Brought IBS back to my life. I lost a lot of weight gradually and Now after mouth surgery for cancer my eating ability is limited. But interestingly I remain well and choose to eat well as much as I can..

    From

    • Kathy
      December 1, 2017

      It’s amazing how much just losing a few kilos can do for your health and wellbeing. My cholesterol has lowered significantly and I feel as though I have heaps more energy. Carrying around the couple of spare tyres was making me feel sluggish. You have done remarkably well considering your challenges. I hope you keep in good health. #TeamLovinLife

  • Melissa @ All Around Oz
    December 2, 2017

    Awesome tips Kathy….I have been so slack this year and the weight is starting to creep on around my middle. Must get my mojo back before the new year.

    • Kathy
      December 3, 2017

      It’s pretty easy to put the kilos on, but rather difficult to get rid of it once it’s on! I do feel much healthier and have now vowed to keep it off. Let’s see how I go! #TeamLovinLife

  • budget jan
    December 6, 2017

    You are looking fantastic Kathy. I went to weight watchers about ten years ago and lost 10 kg. It made me feel wonderful. I have over the course of 10 years put it all back on and more, but I did keep it off for about five years.It was a great idea to do it with someone else for motivation and accountability. I found the W.W. recipe books were wonderful and still use my favourites today.

    • Kathy
      December 6, 2017

      Thanks Jan. Yes that is the challenge!Keeping it off is more difficult that getting it off! WW has been a wonderful program and the recipes are the best. I think I will need to stick to it for life!

  • Leanne @ Deep Fried Fruit
    December 6, 2017

    WOW!! You’re before and after photos are incredible. Go you!

    • Kathy
      December 6, 2017

      I think I was extremely brave posting that “before” photo. It is a shocker! I think I should paste it on my fridge door for future determent? #TeamLovinLife

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