As a 43-year-old female fitness trainer and mindset coach, I have seen many women struggle with their weight and body image. Over the years that I’ve been supporting women transform their bodies, I have noticed that many of my clients fall prey to the same fat loss myths and mistakes that keep them overweight, frustrated, and confused. In this article, I will be sharing these myths and providing helpful insights to help you achieve your fat loss goals.
Mistake #1: Skipping Meals or Following a Very Low-Calorie Diet
Skipping meals or drastically reducing your caloric intake can slow down your metabolism, reduce muscle mass, and lead to binge eating or cravings for unhealthy foods. This can defeat the purpose of your fat loss efforts.
Mistake #2: Focusing Only on Cardio Exercise
While cardio is great for cardiovascular health and burning calories, it’s crucial to also incorporate resistance training into your fitness routine. Resistance training helps build and maintain muscle mass, which in turn boosts your metabolism and helps you burn fat even when you’re not working out. So, don’t just focus on cardio; make sure to include weightlifting in your exercise routine to achieve your weight loss goals.
Mistake #3: Believing Quick Fixes and Fad Diets Work
Quick fixes and fad diets may provide quick weight loss, but they are not sustainable in the long term and can cause health problems. These diets often restrict certain food groups or require you to eat a limited variety of foods, leading to nutrient deficiencies. Instead of jumping on the latest trend, focus on making sustainable lifestyle changes that you can stick to long term. Adopt healthy eating habits and incorporate physical activity into your daily routine.
Mistake #4: Ignoring the Role of Nutrition and Adequate Protein Intake
Nutrition plays a crucial role in weight loss and overall health. Maintaining a balanced diet with adequate protein, healthy fats, and complex carbohydrates is crucial for effective weight loss. Pay attention to portion sizes and make sure to incorporate a variety of foods in your diet to ensure you are getting all the essential nutrients your body needs to function properly.
I often speak a lot to my clients about the importance of adequate protein in a diet for women who are looking to increase their longevity and health as they age, but especially if they’re looking to be leaner and not hinder fat loss as we age.
I won’t go too deep into it here, but will on a future podcast and blog, but as a baseline take note of these three things: not having adequate protein has been shown to 1) create hormone imbalances, 2) impact optimal functioning of metabolism and 3) decrease satiety.
Because I specialize in supporting busy go-getter women, optimizing optimizing our hormones is SO crucial! Stay tuned if you want to know more.
Mistake #5: Not Getting Enough Sleep
Lack of sleep can have a major impact on your weight loss efforts. When you don’t get enough sleep, cortisol levels increase, causing cravings for unhealthy foods and reducing the body’s ability to burn fat. A good night’s sleep will not only help keep cortisol levels in check but also improve your overall health and well-being.
The solution that I have found time and time again for my clients and program participants, is really getting clear where their misconceptions are and have a strategic plan so that they can optimize their daily practices to feel and look their best.
My FAT LOSS KICKSTART and 100 DAY FIT MIND & BODY have been transformative in supporting women in their 40’s and 50’s completely transform their bodies and mindset to living their best lives. By avoiding these common fat loss myths and mistakes, you can achieve your weight loss goals and feel confident in your body and health. As a female fitness trainer and mindset coach, I have seen the positive impact these changes can have on women’s lives, and I hope this article has provided you with the information and inspiration you need to make positive changes in your own life.
DISCLAIMER: It is important to consult a healthcare professional and create a personalized plan that takes into account individual needs and goals.
My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.
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